A pregnant women should know that she is not only responsible for herself, but also for the unborn child inside her. The child's physical and mental development after birth will have a influence of anything seen, thoughts and the food eaten by the pregnant woman.
There is no special diet for a pregnant women, but eating a healthy balanced diet that gives all the nutrients (see nutrition chart & guide) for your baby to develop and grow is recommended. For the first 3 months, the diet of a pregnant woman should include food rich in iron, folic acid and high in calcium. You may take iron and folic acid tablets if you are pregnant or lactating.
In the next 3 month the woman needs extra protein and calcium. Look for foods with high protein.
Most women gain between 10-15 kgs, but too much weight gain should be avoided. For this, limit on too much fat and sugar in your diet.
The authors of this web site know a case of a pregnant woman to whom doctors told that the baby growth was a bit less during the 7th month of pregnancy. This woman started taking a lot of ghee (mainly saturated fat) on rotis, almond halwa, and sooji halwa. This resulted in a rapid weight gain of the woman, while the baby inside grew at his rate. It is a misconception in India that a pregnant mother should eat fatty foods for the baby to grow. The pregnant woman should eat a healthy balanced diet.
Many pregnant women wrongly think that they should eat for two. Note that you need only 200 extra calories in pregnancy, i.e. a cup of reduced fat milk and a medium orange. This is because your body actually absorbs more nutrients from food during pregnancy.
A diet during pregnancy should provide protein, Vitamin A, C, D, E, K, and folic acid to the pregnant women. The requirement of some of these nutrients is increased in a pregnant women than a normal one.
Vitamin A requirement is increased by about 25% for the development of foetus. Low intake of vitamin C may lead to premature rupture of foetal membranes. A deficiency of Vitamin C in the mother may result in neonatal death. Vitamin D helps in calcium metabolism of the foetus while Vitamin K is essential for preventing neonatal hemorrhage. The B vitamins like thiamine, riboflavin, and niacin are required in larger quantities for functioning of muscle and nerve tissues .
You can find healthy recipes for pregnant women in different sections of recipes page at healthy recipes. The recipes have not been listed specifically for pragnant women, but you can select based on the above nutirent requirement.
Foods to Avoid during Pregnancy
Risky Foods During Pregnancy
Cut down fatty foods.
Avoid drinks like coffee, tea, coca colas and other drinks with caffeine. Too much caffeine may affect the growth of baby during pregnancy and at birth.
Avoid Vitamin A supplements as too much may harm your baby growing inside.
Avoid white breads and foods prepared with white flour (maida).
Avoid too much sugar and foods containing sugars.
Although there is no scientific evidence, some people believe that because pineapple and raw papaya contain enzymes, so they can induce abortion.
Avoid high-mercury sea-foods such as fish, especially Swordfish, Shark, King Mackerel and Tilefish.
Avoid raw or smoked or frozen seafood such as oysters, sushi, smoked salmon. But canned seafood is safe to eat.
Soft cheeses like ricotta without heating or uncooked.
Eat plenty of fruit and vegetables, beans, lentils, and legumes. They provide vitamins, minerals and fibre.
Eat wholemeal bread and whole grain cereals.
Iron is essential for adequate blood supply to the growing baby and the placenta. For your iron requirement, eat foods high in iron such as green leafy vegetables, dried fruit, and nuts. You may need to take iron and folic acid supplements regularly. Consult your Doctor before starting any iron supplement.
For your requirement of Vitamin C, include citrus fruits, tomatoes, broccoli, and potatoes in your diet. They help absorb iron.
You are responsible for the supply of calcium to your baby inside that is necessary for baby's healthy bones. Depending on your age, you may include 1000mg - 1w00mg of calcium and 200IU of Vitamin D in your diet. Dairy products, bread, nuts, fish, and green vegetables are rich in calcium. Milk, cheese and yogurt (all low-fat or skim varieties) contain calcium and other nutrients needed for your baby's growth.
The diet should contain proteins like paneer, cereals, lentils, dals, fresh fruits, vegetables, fish, chicken, etc. See other high protein foods.
Food Cravings during Pregnancy
Many women have cravings for certain foods or feel changes to certain food taste and smell during their pregnancy. These are very normal, lasting for a short period. These may be due to the hormonal changes of pregnancy.
Some of the items of craving are sweets, pickles, tamarind (imli), clay, ice, toothpaste, etc. The cravings for a food may not be due to your lack of certain vitamin or mineral in your body.
Morning Sickness and nausea during Pregnancy
In the beginning of the pregnancy, you may have morning sickness with vomiting, headache and dizziness. This can prevent you from getting adequate nutrients for you and your baby.
Eat small meals several times a day.
Drink fluids between meals, total 8 to 10 glasses daily to avoid dehydration. Morning sickness is the signal of dehydration. When the mother is not drinking enough water, she is dehydrating the baby and herself.
Try cold dishes.
Try a few mint essence drops (Pudinhara) in water 2-3 times.
Drink a mixture of 1/2 teaspoon juice of curry leaves or patta with 2 teaspoons lime juice and 1 teaspoon sugar.
Check up with your doctor.
Complexion of unborn child
It is believed that the complexion of an unborn child can be improved if the pregnant mother eats light colored foods.
Pregnancy Exercises and Prenatal Fitness for Pregnant Women
These abdominal exercises are safe and effective for pregnant women.
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