Dietary Guidelines During Pregnancy (Antenatal Care)

Dietary Guidelines During Pregnancy (Antenatal Care)

Dietary Guidelines During Pregnancy (Antenatal Care)

Pregnancy is a period of physiological stress for a woman as she is nurturing a growing fetus, Some changes occur in a mother’s body which influences the need for nutrients.

A well-balanced diet is more important in pregnancy since a mother’s diet has to meet the unborn baby’s needs as well as the maternal requirements.

Good Nutrition is also that component of a healthy lifestyle & healthy baby.

Eating a well-balanced diet during pregnancy is critical to ensure that the mother is meeting the demands of her changing body & growing baby.

In addition, many of the common complications experienced during pregnancy such as morning sickness, constipation, nausea, leg cramps, fatigue can be addressed through pregnancy.

Important Steps for Healthy Pregnancy Includes:

  1. Eating a well-balanced diet.
  2. Gaining appropriate weight.
  3. Enjoying light regular Physical activity.
  4. Take Proper Vitamins, Minerals, and Protein Supplements as advice by Doctor.
  5. Avoiding alcohol, Tobacco, Cigrate.

First Trim:

Period of Rapid cell-division and organ development Nutrients required protein, folic acid, vitamin B12, Zinc.

Second & Third Trim:

It is especially for the growth & development of a fetus, Nutrients required Iron, Calcium, Protein, Magnesium, Vitamin B, Omega 3 Fatty Acid, DHA.

Furthermore, During Pregnancy body require additional 350 or extra calories/ day to meet the additional need for protein (78 gm/Day), calcium (1200 mg/ Day), fat (30gm/day), Iron (35 mg/day), Vitamin D, folic acid, zinc, vitamin b12.

Pregnancy

Food to be followed:

  • Starchy carbohydrates: such as whole grains, pieces of bread, cereals potatoes, whole wheat, rice, pasta, sweet potatoes etc. minimum serving 6 or more from the group.
  • Fruits & Vegetables: All seasonal fruits & Vegetables are allowed, minimum serving 3 from fruits, 2-3 from vegetables.
  • Dairy Products: includes milk, cheese, paneer, yogurt, milk-based desserts, buttermilk etc. minimum serving 3-4 from this group.
  • Protein products: includes meat, poultry, fish, egg, legumes, nuts, minimum serving 3-4.
  • Fats & oils: they are needed in small amounts (3-4 tsp/Day)
  • Sources of calcium: milk & its products, ragi, nuts, green leafy veg, soybeans, fish, sesame seeds etc.
  • Sources of Iron: rice flakes, dates, jaggery, green leafy vegetable, egg, fish, chicken, meat, beetroot, carrot, chana, lobhia etc.
  • Types of Folic acid: Green Leafy vegetables, lentils, fruits, whole grains.

Foods to be avoided:

  • Excessive caffeine
  • Alcohol
  • Raw sprouts
  • Raw meat
  • Uncooked eggs
  • Smoked fish
  • Papaya (unripened)
  • Pineapple
  • Chiku (Sapota)

Choosing Healthier Substitution:

  • Small & Frequents meals are more preferable.
  • Cravings for cola drinks can be substituted with fresh juices or lemonade
  • Craving for biscuits & cakes can be substitute with low sugar/Low-fat biscuits.
  • Cravings for ice cream can be substitute with freeze yogurt, Custard.

How to deal with Aversions During Pregnancy:

  • Small & frequents meals are more preferable
  • Avoid gas formers
  • Avoid heavy & Spicy foods
  • Take sugary biscuits early morning
  • Use ginger in any form.

A healthy recipe for craving food:

  • Fruit Cream
  • Sprout salad, Bhel Puri, Chana Chaat.
  • Vegetable & moong dal cheela, Suji Cheela.
  • Missi Roti
  • Fruit Punch
  • Vegetable idle, dosa, utpam, Dhokla.

Dt. Shweta Arora Mandal 
Senior Diet Consultant. 
For Appointment 
Contact No. 9871699981 
Timing Between 11:00am -2:30 pm & 4:00 pm to 6:00 pm

 

Posted on: November 24, 2018harshent

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