Healthy Eating During Pregnancy
Healthy eating during pregnancy is not just increasing the quantity you eat. You should also keep a tab on what you eat.
Although a high number of calories are needed during your pregnancy for your baby to grow, about 300 extra calories per day, these calories should be taken from nutritious healthy food so that they boost your baby’s growth and development.
Do you wonder how you manage to gain about 15-20 kgs (on average) during your pregnancy, when a newborn weighs only 1/3rd or 1/4th of that? Although this differs for every woman, this is how the weight adds up to you:
- 3-4 kgs – average baby weight
- 3 kgs – extra stored fat, proteins and other nutrients
- 2 kgs – extra circulating blood
- 2 kgs – Extra body fluids
- 1 kg – breast growth
- 1 kg – enlarged uterus
- 1 kg – amniotic fluid safeguarding your baby
- 1 kg – placenta
The weight gain pattern during pregnancy varies from woman to woman. But on an average, this is the amount of weight that you may gain during your pregnancy. Hence it is important to eat healthy while you are pregnant, in order to gain healthy weight that is good for you and your baby.
What you eat while you’re pregnant is what reaches your little one as a part of his nourishment. Hence the food you eat, shouldn’t be empty calories alone, it should provide your baby with healthy nutrients for growth. A healthy diet consists of proteins, carbohydrates, fats, vitamins, minerals, and plenty of water.
Here’s a list of the best sources of all the major nutrients required during pregnancy –
| Nutrient | Requirement | Sources |
| Protein | Cell growth | Beans, peanuts, tofu, butter, fish |
| Carbohydrates | Daily energy needs | Bread, rice, pasta, potato, fruits, cereals |
| Calcium | Increase bone strength and teeth growth, muscle and nerve growth | Milk, cheese, curd, spinach, ragi |
| Iron | Production of RBCs – Red blood cells | Spinach, soybean, nuts, ragi |
| Vitamin A | Good eyesight, healthy skin | Carrots, sweet potato, dark green leafy vegetables |
| Vitamin C | Healthy gums, immunity booster | Citrus fruits, tomato |
| Vitamin B6 | RBC formation, effective assimilation of proteins, carbohydrates, fats | Whole grain cereals, banana |
| Vitamin B12 | To prevent anaemia, nervous system | Meat, fish, chicken, milk |
| Vitamin D | Strong bones and teeth, better absorption of calcium | Milk and milk products |
| Folic acid | Improved enzyme function | Green leafy vegetables, coloured fruits and vegetables, beans, nuts |
| Fat | Energy storing | Dairy products, butter, nuts, vegetable oils |
Food to Avoid During Pregnancy –
- Alcohol
- Unpasteurized milk, juices.
- Raw eggs or foods containing raw egg like mousse, tiramisu.
- Caffeine
- Fish high in mercury, undercooked or raw fish.
- Foods that you are allergic to.
Include the above food sources rich in all nutrients in recommended portions to have a balanced diet all through your pregnancy.
