Balanced Diet Before & During Pregnancy
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Best Nutrition Tips for Pregnancy

 

A  nutritious  diet  forms  the  basic  foundation  of  a  healthy  lifestyle  at  any  point  of  time ,  but  it  is  even  more  important  if  you  are  pregnant or  planning  a  pregnancy.  This  is  so  because  your  baby  receives  nutrition  through  your  body  during  pregnancy  and  hence  well  nourished  mothers  give  birth  to  healthy  babies.  This  of  course,  does  not  mean  that  during  pregnancy  you  should  be  ‘ Eating  for  two ‘  &  double  your  dietary  intake,  but  instead  you  should  be  consuming a  balanced  diet   comprising  of  all  the  major  food  groups  to receive  the  correct  balance  of  nutrients  for  you  &  your  baby.

To  begin  with,  it  is  better  to  eat  frequent &  small  meals  periodically  during  the  day  instead  of  consuming  three  large  meals.  This  also  ensures  that  you  eat  a  variety  of  food  items  throughout  the  day  &  do  not  binge  on  unhealthy  junk  food  when  you  have  been  hungry  for  too  long. A  balanced  diet,  comprising  of  a  multiple  ingredients  ensures  a  healthy  pregnancy,  minimizes  morning  sickness ,  sudden  fatigue  ,  constipation  &  lethargy.

Ideally,  the  recommended energy consumption  of  an  individual  depends  upon  the  BMI  and  the  body  habitus. During  pregnancy,  the  Calorie  demands  don’t really  double  up,  instead  they  just  become  slightly  elevated  and  you  need  to  ensure  that   your  energy  consumption  provides  sufficient  nutrients  for  you  &  the  growing  baby. Most  studies  indicate  that  a  healthy  woman  does  not  need  any  extra  calories  during  the   first  three  months  of  pregnancy,  needs  about  300  Kcal/day  extra in  the  next  three  months  &  about  450 Kcal/day  extra  during  the  last  three  months  of  pregnancy. These  needs  can  be  met  if  you  consume  some  food  items  from  each  of  the  different  food  groups  in  a  day  :

 

Best Indian Diet Plan for Pregnancy –

 

Breads  &  Cereals : These  include  rice, chapatiis, pasta,  bread  ,  porridge  etc.  You  should  consume  at  least  5-6  servings  of  different  cereals  in  a  day .  One  serving  amounts  to  1 cha
patii/ 1 cup  of  cooked  rice or  pasta / 1  cup  of  cornflakes/  half  a  cup  of  cooked  porridge  or  2 sweet  biscuits.  It  is  advisable  that  you  stick  to  whole grain  options  rather  than  the  refined  flour  because  whole  grains  also  provide  you  with  dietary  fibre  that  slows  down  the  rate  at  which  sugar  is  absorbed  into  your  bloodstream  &  also  prevents  constipation.

Fruits  &  Vegetables  :  These  include  fresh  fruits/  dried  fruits  /  frozen  fruits  &  fruit  juices.  Similarly  vegetables  can  be  consumed  raw/  steamed  /  or  cooked.  One serving of fruit would be 1 apple/banana/pear/orange etc. or 2 small apricots or plums/ half a cup fruit salad or 1 cup fruit juice or 2 tbsp dried fruit. Having whole fruit is always a better idea, as it provides fibre that helps in relieving constipation. One serving of vegetable means half a cup of cooked vegetable/ mix veg. salad.

Milk  &  Milk  products :   These  include  milk,  cheese,  curd,  yoghurt, buttermilk  and  other   milk  products.  You  should  consume  at  least  3-4  servings  of  milk/ milk  products  daily. One serving means 250 ml glass of milk/ 150 gm yoghurt/ 2 slices of cheese/ 2 scoops of ice cream.

Legumes, Nuts, Eggs, Poultry, Fish, Lean meat-  Take two servings per day. One serving includes- one egg / one medium fillet of fish/one chicken leg/ 3/4th cup cooked dried beans, peas, lentils or pulses/ half cup nuts or seeds (flax seeds, sunflower seeds or others)

Fats  &  oils  –  Consume  sparingly  only. You  don’t  need  to  completely  avoid  any  fat or  butter  because  some  amount  of  it  is  necessary  for  absorption  of  fat-soluble  vitamins  also,  but  don’t  overindulge yourself  and  prefer  unsaturated  fats  found  in  natural  foods  like  fish, avocado, sunflower, olive  oil  etc  over  the  saturated  fats  &  the  fats  found  in  processed  foods.

You  should  also  ensure  that  you  do  not  consume  more  than  an  equivalent  of  5 gm/one  teaspoon  of  table  salt  in  a  day,  as  excess  salt  can  cause  water  retention  &  electrolyte  imbalance  apart  from  weight gain.

Best Indian Diet Plan for Pregnancy

 

 

 

 

 

 

 

 

The Author, Dr. Smita Vats is practising as a Consultant Gynaecologist and Laparoscopic Surgeon in Gurgaon.She is one of the Best Gynaecologist in Gurgaon and a visiting consultant at various esteemed Hospitals in Gurgaon including Artemis Hospital, Cloud nine Hospital, Paras Hospital & GNH Hospital Gurgaon.

 

Best Indian Diet Plan for Pregnancy by Dr. Smita Vats

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