The importance of the right food during pregnancy is crucial. Firstly, you need to keep your own health in order. And then there’s also the little life developing in your womb.

The important thing to remember therefore is that from now onwards you need to eat for yourself and your baby. Dr Mansukhani, gynecologist, Jaslok Hospital, explains, “As the fetus takes nutrition from mother, the pregnant woman should consume approximately 300 kcal/ extra per day.”

Additional calories, however, are not enough. You need to ensure that your meals have the nutrients necessary for your baby’s healthy growth and development. These include:

Carbohydrates: Apart from giving energy, complex carbohydrates that are also good sources of fiber, help in digestion and ease constipation. Chappatis, rice, grains and whole grain foods are good sources. Dark and brightly colored fruits and vegetables are also rich sources of vitamins and minerals.  

Protein: Protein builds muscle and tissue and provides amino acids that help in the production of enzymes and hormones. You need protein as does your baby, especially during the second and third trimester.

Cereals, beans, dal, pulses, beans, nuts, low and non-fat dairy products, eggs, fish and lean meats are good sources of protein. Ensure that meat, fish or eggs are well cooked. Strictly avoid larger fish that may have high levels mercury.

Fats: Healthy sources of fat include canola, peanut, rice bran and olive oils, nuts, avocados and certain fish. Avoid saturated fats (such as fatty portions of meat, butter, ghee and whole milk) as well as trans or hydrogenated fats (such as vanaspati) found in packaged foods.

Calcium: Calcium builds bones and teeth and serves other important bodily functions. During pregnancy your calcium intake should be higher (1000 to 13000 mg) to prevent your baby’s requirement being drawn from your bones, which will put you at higher risk of osteoporosis.

Low fat dairy products such as milk, curd, yogurt and cheese are good sources of calcium as are spinach, beans, broccoli and tofu. Exposure to sunlight will increase your vitamin D, which aids calcium absorption; foods such as milk and eggs also provide vitamin D.

Iron: Your requirement of iron almost doubles during pregnancy. Lack of iron will not just make you feel weak or tired but could also lead to your baby being born before term.

Foods of animal origin such as red meat and liver are high in iron, though you can also meet your requirements through green leafy vegetables, poultry, fish, fruits such as dates, prunes, figs, oranges and watermelons, and jaggery. Vitamin C (found in citrus fruits), increases absorption of iron, while caffeine in tea or coffee inhibits it.

Vitamin A: Ensure a healthy intake of vitamin A through fruits such as apricots, mangoes, cantaloupe or vegetables such as carrots, drumsticks, sweet potatoes, spinach, or pumpkin.  Be careful however, as an excess of vitamin A (over 10,000 IU per day) may lead to fetal malformations.

Vitamin C: Eat a good supply of vitamin C (70 mg) in the form of citrus fruits including oranges, lemons and strawberries, or vegetables such as tomatoes and cauliflower.

Folate: Your diet during pregnancy should also ensure folate from foods such as dark green vegetables, beans, chickpeas, nuts and citrus fruits.

Also ensure that you drink adequate water (8 glasses) to help in digestion, prevent urinary infections and smooth delivery.

Also read: Expert Speak: Foods for lactating mums

Tags: Pregnancy care, Calcium

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