Pregnancy is a highly demanding period in a woman’s life both physically and nutritionally. Additional nutrients are required during this time for the development of the baby in the womb and to support the growth of maternal tissues.
The materials required for growth and development depend on supply from the maternal diet. Because the demand for some nutrients is great relative to others, care must be taken in selecting the diet during pregnancy.
In India, where there is high prevalence of low birth weight babies, preterm babies, high maternal mortality rate and many more pregnancy related complications, awareness in selection of proper food is more needed.
Pre-pregnant BMI, mother’s age and rate of weight gain must be considered to determine the calorie recommendation of pregnant women.
A lactating mother needs even more energy to supply adequate and quality milk to her baby.
Some points to ponder:
- A balanced diet is reflected in the optimal weight gain during pregnancy (10 kg) by the expectant mother.
- Apart for any dietary modifications the quantity and frequency of taking different types of food should be increased.
- 60% of the daily requirement of energy should come from cereals (rice, wheat, oats, jowar, ragi, barley).
- High biological value protein should be taken (milk, fish, meat, poultry and eggs).
- Adequate amount of pulses and nuts supply additional protein requirement of the mother.
- A fibre rich diet (green vegetables, fruits, oats, and wheat, nuts) with proper fluid intake is beneficial to prevent pregnancy induced constipation.
- Pregnant mothers need more iron and folic acid in order to prevent anemia. Green leafy vegetables, legumes, nuts, dry fruits and organ meats are good sources of iron and folic acid.
- Take iron, folic acid supplements regularly as per the physician’s advice.
- Vitamin- C rich fruits (like amla, lime, and guava) increase the iron absorption.
- Taking tea/ coffee before, with or after meal can hinder the iron absorption.
- Salt intake should not be more in order to prevent pregnancy-induced hypertension.
- Calcium rich diet is essential for pregnant and lactating mother to build strong bones, teeth and healthy heart of the baby, and also to maintain the quality and quantity of breast milk.
- Avoid having highly seasoned and spicy foods.
- Don’t encourage any superstition or food taboos.
- Smoking and alcohol consumption should be strongly restricted.
- Pregnant and lactating mother requires adequate rest during the day.
- Don’t take any leftover food in order to prevent food borne diseases.
- Vegetarians should take more protein rich foods like rajma, sprouts, legumes, milk and milk products.
- Papaya is a rich source of antioxidants, phytonutrients, vitamins and minerals. But always make sure to take ripe papaya instead of unripe or raw.
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