Pamper Pregnancy with the Right Nutrients

“When you are pregnant, what you eat and drink will determine the growth and development of your baby’s lifelong health.”

Pregnancy is exciting and yet overwhelming. The early uneasiness of pregnancy deters the ability to ensemble the intake of right nutrients. When you are expecting, what you eat and drink will determine the growth and development of your baby’s lifelong health. A well-balanced diet with adequate carbohydrates,fruit, vegetables, dairy products, fish, lean meat, eggs and good fats sustain a healthy pregnancy. There are also some indispensable nutrients that bolster and help the mother and child bloom.

CALORIE CONFUSION OF PREGNANCY

Umpteen times you have heard pregnancy licences you to “eat for two”! However you ought to eat a balanced meal just like any healthy individual. An expecting mother requires just an average of 350 Kcals in addition to 1900 kcals except when expecting twins.

PREGNANCY ADMONITION

Always consume only fresh food prepared with special emphasis on hygiene and food safety. Avoid pre-prepared, cold or raw meat preparations which harbor detrimental bacteria. Avoid the intake of undercooked non-vegetarian food—oysters, sushi, eggs, luncheon meats, raw sprouts which may carry several harmful microbes. Avoid large fish like swordfish, shark, tilefish and king mackerel with high mercury content. Alcohol and caffeine are deleterious to the mother and fetus. Avoid empty calories from soft drinks, sweets and desserts.

Supplements are no substitute to a healthy diet. Focus on small frequent meals. Eat sensible nutrient dense snacks in-between. Fiber and water though lack contribution to calories, are crucial in pregnancy to avoid constipation exaggerated by iron supplements.Be physically active as exercise will promote agility and vitality. Prenatal nutrition is simply the variety of foods from all food groups. Adequate fruits, vegetables, whole grains and good quality protein will nourish the foetus, mother and also augment lactation.

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PROTEIN Provides all amino acids needed for expanding blood volume, new tissue synthesis, building muscles, bones and foetal growth.

Fatty fish, dressed chicken, lean meat, eggs, low fat milk, slim curd, cheese, nuts, beans.

82 g / day

FOLATE (B- vitamin) 

Required for cell division, synthesis of amino acids and nucleic acids – DNA. Prevents neural tube defects, imperative for baby’s brain and nervous system.

Green leafy vegetables, eggs, organ meats, beans or legumes (lima beans, black beans, black-eyed peas, chickpeas)

600 μg (micrograms) / day

VITAMIN C 

Powerful anti-oxidant, builds resistance to infection and helps in the absorption of iron.

Goose berry, guava, papaya, mango, pineapple, berries, muskmelon, broccoli, cauliflower, peppers, green leafy vegetables, tomato.

70 mg / day

VITAMIN A 

Powerful antioxidant, maintains vision especially in the dark, healthy skin, mucous membrane and bones.

All yellow, orange- coloured fruits, vegetables, dark green leafy vegetables, milk, fish, eggs

800 mg/day

VITAMIN D (1,25-dihydroxycholecalciferol ) 

Promotes absorption of calcium from the gut for strengthening baby’s bones and teeth. Deficiency causes distorted skeletal deposition and congenital rickets.

Sunlight, fatty fish like salmon and tuna, fish liver oil, egg yolk, asparagus, mushrooms.

15 mg / day

VITAMIN E 

Powerful anti-oxidant, protects cell membrane and RBC’s.

Wheat germ, sunflower seeds/oil almonds, hazelnuts, peanuts

1200 mg per day

CALCIUM Apart bone and teeth foundation, it is absolutely necessary for nervous, circulatory and muscular functions.

Dairy products, broccoli, dark green leafy vegetables – turnip greens,fish with bones– sardines,crabs and prawns.

35 mg / day

IRON Required for formation of haemoglobin that prevents anaemia, premature delivery and low birth weight.

Organ meats, red meat, lean beef, egg yolk, green leafy vegetables, dry beans, dry fruits,jaggery.

150 mg / day

IODINE The thyroid gland uses iodine to form thyroid hormones —development of brain and nervous system before birth, governs overall growth and development. Deficiency can lead to mental retardation of new born.

Seafood, seaweed, eggs, dairy products, iodized salt, Oysters, shell fish, meat.

12 mg / day

ZINC Zinc is a trace mineral that is decisive in reproduction, growth, wound healing and to strengthen immunity. It is obligatory in the production of insulin that will help combat insulin insensitivity induced by pregnancy hormones, which may pave the way for gestational diabetes.

Fish, shrimps / prawns, chicken, eggs, dairy foods, grains, beans.

650 mg of which

DHA (Omega 3) 

Development of the foetal eyes and brain

Fatty fish – tuna, salmon, mackerel, sardines, walnuts, flax seeds, avocado, dark green leafy vegetables.

300 mg DHA

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Geetha G H is a Consultant Registered Dietician, Certified Diabetes Educator, Exercise & Sports Nutritionist, Lecturer, Nutrition trainer and nutrition speaker for corporate wellness. Her 10 years of diverse work experience encompasses lectureship, research, therapeutic nutrition, food safety, corporate nutrition and seminars. She is a regular nutrition columnist for print and electronic media. She is a university first rank holder and has several gold medals to her credit at both under graduate and post graduate levels. She is passionate about nutrition, writing and research. 

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