Diet chart for pregnant women

Eating well and gaining weight gradually is the norm during pregnancy. You should remember that your body is equipped with mechanisms that facilitate child bearing and rearing capacities. During pregnancy the body undergoes different changes to ensure that these are fulfilled. There is a requirement for an increased amount of energy which should be supplied through food and supplements for the sustenance and delivery of a healthy baby.

New moms-to-be should plan their diet in such a way that they consume a healthy and balanced diet. Include fresh fruits and vegetables in your diet. Protein and vitamin consumption should be increased. Folic acid and iron supplements should be taken with the doctor’s consent. Junk food is best avoided. Try not to over eat and you certainly do not have to eat for two. The food intake should have an excess of 200 extra calories per day. This increase is mandatory only in the last trimester.

The initial months might completely put you off food especially if you suffer from morning or all day sickness. This is normal and your appetite would return by the fourth month. The second trimester sees you gain weight slowly but this would increase in rate in the last trimester when the baby grows faster. An average woman would gain 8-15kgs by the end of the last trimester. It is advisable to listen to your stomach and eat when you are hungry. The pattern of hunger would fluctuate during the course of your pregnancy. Drink lots of fluids like water, fresh juices etc. If you suffer from gestational diabetes it is better to follow the diet prescribed by the doctor to avoid complications. This condition usually disappears after the 5^th month and normal eating patterns can be resumed. The last few months might see you suffering from heart burns, hence eating smaller meals more frequently can be adopted for relief. Supplements should be taken only with the doctor’s consent since certain vitamins if taken in excess may prove harmful for the developing baby. Vitamin A in the form of retinol in excess can harm the developing baby. Care should be taken and self medication should be avoided at any cost.

A pregnant woman should ensure that she consumes a well balanced diet including food from the below specified different food groups:

Milk and dairy products: Drink plenty of milk since they are a good source of calcium which is very essential for the development of the baby. Yogurt, curd, buttermilk, paneer are all good sources of calcium, essential amino acids and Vitamin B-12. Lactose intolerant mothers should avoid these.

Dals, pulses, cereals and whole grains: Protein is a very important requirement for the developing foetus. A medium bowl of chickpeas (chole), or rajma would provide the required daily amount of protein. Vegetarians need 1.5ounces of nuts or 2/3 cup of legumes for gaining the essential amino acids.

Meat, Fish and Poultry: Eggs are excellent source of proteins. One egg, ½ ounce nuts and ¼ bowls of legumes is equivalent to one ounce of meat, poultry or fish. Larger varieties of fish such as shark should be avoided since they have mercury which attaches to the protein molecules and can harm the foetus. Canned or processed fish also should be avoided since they can cause water retention.

Vegetables and fruits: Eat plenty of vegetables and fruits. Make sure they are fresh and wash them in clean water before consumption. They provide vitamins, minerals and fibre. Seasonal fruits and fruit juices can be very healthy. Try to avoid canned and processed fruits.

Fluids: Drink plenty of fluids and to remain hydrated. Care should be taken to drink clean water. Fluids can be consumed in the form of juices, milk, buttermilk and water.

Fats and Oils: Try to avoid ghee, butter, vanaspati, dalda and coconut oil since these are rich in trans and saturated fats.

It would be healthier for the baby if drinking alcohol and smoking is restricted during pregnancy. Eating out should be avoided. Carry water or drink only mineral water of a reputed brand while traveling. Pregnancy is a delicate condition where in care should be taken to avoid complications and discomfort for the mother to be and the baby to be born.

By – Priya Menon

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