Taking nutritious food during pregnancy is very important for the growth of the baby, both mentally and physically. In order to be active, an expecting mother needs approximately 300 calories per day. Although symptoms such as uneasiness, vomiting, and nausea during the first few months of pregnancy make it difficult to follow a proper diet plan, it is important to eat properly and at frequent intervals. Here are some diet tips to keep the mother and the baby healthy.
Request The Doctors for a Diet Chart
Let the doctor know about your medical history or whether you are suffering from diabetes, blood pressure, anemia, or any other chronic disease so that the diet chart could be planned accordingly.
Calcium Intake
Take more dairy products or food that is rich in calcium. Calcium is not only important for a baby’s bones and teeth but also necessary for the mother. If the calcium intake is less, then the calcium in the mother’s body is depleted while fulfilling the baby’s calcium requirement, a mother might face acute deficiencies leading to health issues.
Milk or any dairy product like yogurt, cottage cheese (paneer), buttermilk, etc., are good sources of calcium. You can even go for calcium supplements if the doctor recommends them.
Do not take calcium more than the prescribed dosage as it can lead to constipation and might increase the risk of kidney stones. And consult your doctor if you are lactose intolerant.
Protein Intake
Protein is important for a baby’s growth as it enhances cellular growth and every cell is made up of protein. It is important for the mother to get proper protein intake for the baby’s growth as well as for her to stay healthy. Proteins are found in animal products and dairy products as well.
Cheese, eggs, fish, chicken, beef, and yogurt are some examples of protein sources. You can find complete proteins in animal products and also you can find incomplete proteins in beans, grains, leafy vegetables, and broccoli.
Folic Acid
It is important for a pregnant woman to have a diet that includes folic acid or vitamin B. Folic acid aids the growth of the baby and prevents defects of the spine and the brain. It is also important for the mother’s nervous system. Cereals, Beans, Carrots, Spinach, and Brinjal are some of the sources of folic acid. It also prevents miscarriage or premature birth.
Fiber-Rich Food
It prevents constipation and hemorrhoids. Eating fiber-rich food is important for the overall health and development of the baby. A fiber-rich diet also balances blood pressure and controls the diabetes of the mother. Oats, Beans, Fruits, leafy vegetables, and whole grains are good sources of fiber.
Sources of Vitamins A & C
Carrots, sweet potatoes, apricots, and spinach are some good sources of Vitamin A which help in eye growth and prevent infections. Vitamin C repairs tissues, heal wounds, and improves the absorption of iron. Oranges, kiwi, strawberries, and cabbage are some good sources of vitamin C.
Iron Intake
Iron helps in increasing the volume of blood and prevents premature birth and low-weight baby. Chicken, mutton, dark leafy vegetables like broccoli, spinach, beet-root, and fruits like bananas, apples, and strawberries are some good sources of iron.
Expecting mothers should choose healthy food rather than binge on rich food with less nutritive value. Eat a variety of food to get all good nutrition. It is imperative for both the mother and the baby to have a proper and nutria-rich diet. Consult the doctor every month for better help and care.
