During pregnancy, the mother has to load on nutrition for not just herself but also her baby because not only does ample nutrition allow for optimum development of the baby but also pushes away any complications.
For your own use, about 100 calories per day would be needed but for the growing foetus, the nutrition required is much more. They need to choose those food groups that are rich in nutrition. Sufficient balance between the important nutrients - carbohydrates, protein and fats is important for providing enough nutrition to the foetus and the mother.
Protein-rich foods
Good sources of protein are dairy products, beans, nuts and whole grains. These help the expecting mother to increase her volume of blood and development of amniotic fluid.
Avoid spicy food
Heartburns are common in pregnant women. In order to avoid or lessen it you should take frequent and smaller meals, avoid spicy food and foods that are greasy and fatty, and eat slowly with a lot of chewing.
Fat-rich foods
Fat rich foods like nuts, seeds such as flaxseeds, dairy products like paneer and avocados can provide the much needed fat in pregnant woman.
Carbohydrates
Carbohydrates can be received from foods like beans, whole grains and nuts.
Vitamins
The main vitamin for pregnancy is vitamin A found in dairy products and fruits like cantaloupes, guava, mango, tomatoes, passionfruit, grapefruit, papaya and watermelon and vegetables like Amarnath, broccoli, sprouts, spinach, sweet potato, Brussels and carrots. Vitamin B1, B2 and B3 is found in green leafy vegetables and whole grains; B6 is found in banana, brown rice and green leafy vegetables; vitamin C is found in citrus fruits; vitamin D is found in fortified cereals and dairy products and also by sunbathing and vitamin E is available in unrefined vegetable oil.
Avoid alcohol
Alchohol consumption and smoking should be strictly avoided. Caffeinated beverages can also be avoided as they dehydrate you while you want to stay hydrated.
Calcium and iron
Important minerals during pregnancy are calcium found in milk and dairy products, green leafy vegetables, quinoa and fortified foods; iron found in leafy vegetables, fruits like apple and guava, nuts and seeds.
Stay hydrated
During pregnancy women complain of constipation a lot. You need to stay hydrated by having a lot of water, taking high fibre foods like whole grains and fresh fruits and vegetables.
Eat a balanced diet
You would do well to eat a balanced diet during pregnancy, in each of your meals. Include foods from all the food groups and micronutrients in your meals. Try to take the most nutrient foods so that you can get all the nourishment in lesser food intake. You can stick to fruits and vegetables for meals after that.
A healthy pregnancy does not only depend on the ability of the mother's womb to sustain the development of a new being, but on her knowledge to eat the right nutrition and learning how best she can get it.
Image source: Getty Images
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