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 of dairy products or food which is rich in calcium. Calcium is not only important for baby’s bones and teeth but also necessary for the mother. If the calcium intake is less, then the calcium in 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), butter milk etc. are good source of calcium. You can even go for calcium supplements if the doctor recommends. Do not take calcium more than the prescribed dosage as it can lead to constipation and might increase risk of kidney stone. 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 source. 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 overall health and development of the baby. A fiber rich diet also balances blood pressure and controls diabetes of the mother. Oats, Beans, Fruits, leafy vegetables and whole grain are good source of fiber. Sources of Vitamins A & C: Carrots, sweet potatoes, apricots and spinach are some good sources of Vitamin A which helps in eye growth and prevents infections. Vitamin C repairs tissues, heals wounds and improves 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, strawberries are some good sources of iron.
Expecting mothers should choose healthy food rather than binge on rich food with less nutritive value. Eat 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.