Skip to content Nutrition is a big part of pregnancy both for mother and the growing baby. Many women in our society have very unbalanced food and fail to get overall nutrients required for the nine months journey. Proper nutrition during this period is crucial to ensure the health and well-being of both.
Essential Nutrients for Pregnant Women
Folic Acid
Importance: Prevents neural tube defects, crucial for early fetal development.
Sources: Leafy green vegetables (spinach, Methi, citrus fruits (oranges, lemons), beans, and fortified cereals.
Iron
Importance: Supports increased blood volume and prevents anemia, ensuring oxygen supply to the baby.
Sources: Lean meats (beef, chicken), spinach, beans, lentils, and fortified cereals.
Calcium
Importance: Vital for developing the baby’s bones and teeth.
Sources: Dairy products (milk, cheese, yogurt), fortified plant milks (almond, soy), leafy greens (broccoli, bok choy), and tofu.
Protein
Importance: Essential for the growth of fetal tissues, including the brain, and for maternal tissue growth.
Sources: Pulses, Legumes, Local Dal, Chicken, fish, eggs, beans, nuts, and seeds.
DHA (Omega-3 Fatty Acids)
Importance: Crucial for brain and eye development of the fetus.
Sources: Fatty fish (salmon, mackerel), walnuts, chia seeds, and flaxseeds.
Vitamin D
Importance: Assists with calcium absorption and bone health.
Sources: Fortified dairy products, eggs, fatty fish, and sunlight exposure.
Fiber
Importance: Aids in digestion and helps prevent constipation, a common issue during pregnancy.
Sources: Whole grains (oats, brown rice), fruits (apples, pears), vegetables (carrots, peas), and legumes (lentils, chickpeas).
To support a healthy pregnancy, ensure each meal includes a variety of foods to provide a range of essential nutrients. Eating small, frequent meals can help manage morning sickness and maintain stable blood sugar levels. Hydration is also crucial; aim to drink at least 8-10 glasses of water per day to support increased blood volume and amniotic fluid levels.
Limit caffeine intake as excessive amounts can affect fetal development and avoid alcohol altogether to prevent fetal alcohol syndrome. Additionally, avoid raw or undercooked seafood or any meat to prevent harmful infections. Pregnant women should avoid eating fish with high levels of mercury, as it can harm baby’s brain and nervous system.
In addition, visit your gynecologist as per the schedule and do not shy away from asking your questions related to pregnancy nutrition. A major challenge during pregnancy is managing weight. It’s important to seek your doctor’s advice on how much weight you should gain, as it varies for everyone. While family members may have well-meaning advice, it’s essential to follow professional guidance to ensure the best health outcomes for you and your baby.
Many women develop gestational diabetes during pregnancy, which can increase the risk of developing Type-2 diabetes later in life. It’s important to monitor carbohydrate and sugar intake while maintaining a balanced diet that includes essential nutrients such as folic acid, iron, calcium, protein, DHA, and fiber. Proper nutrition helps manage blood sugar levels and supports overall health for both the mother and baby. Ensuring a diet rich in these nutrients can reduce the risk of gestational diabetes and its long-term consequences. Consulting with a healthcare provider for personalized dietary advice is crucial.
Listen to your body by eating when you’re hungry and choosing nutritious options and manage cravings by indulging occasionally while maintaining a healthy balance. Stay active by engaging in moderate exercise, such as walking or prenatal yoga, to support overall health. Always consult your doctor before taking up any exercise regime and follow their instruction.
Annapakshi offers a variety of healthy snacks, millets, and pure, nutritious foods that pregnant women can explore to suit their dietary needs and preferences. These products come from genuine sellers, ensuring quality and authenticity. To discover more about our offerings and receive valuable tips on maintaining a healthy diet during pregnancy, follow us on social media. Download our app on android or iOS and join our community for the best in pure and healthy foods!
