Nutrition for pregnancy: Watch your plate before you eat

During pregnancy, your body undergoes lot of physical and hormonal changes. These changes reflect on your physical and emotional health, further manifesting into various health issues.  Nutrition in pregnancy is very important to tackle those changes and for the overall nourishment for you and your growing baby.

Lack of nutrition in pregnancy and lactation has resulted into various health disorders in mother as well as a child. To know how does nutrition affect pregnancy, we bring you here a detail study which also includes an effective pregnancy nutrition plan that will fulfil all your nutritional requirements.

In this article:

• How does lack of nutrition affects pregnancy?
• What should you include in your pregnancy nutrition food?
• Have a nutrition plan in place for healthy pregnancy
• FAQs related to maternity nutrition
• Summary

How does lack of nutrition affects pregnancy:

“You are what you eat” holds absolutely true in times of pregnancy. A healthy plus variety rich pregnancy nutrition food is very essential to bridge the nutrition’s demand-supply gap. You don’t have to eat for two as the old cliché makes you to believe but you need to certainly focus on the nutrition in pregnancy diet. Nutrition for pregnancy should not be ignored as your body is holding a life inside you and it is in a developmental phase. In order to help in building blocks of growth for it, you need a well-balanced diet. Nutrition of pregnancy diet comes from food that has a balanced amount of carbohydrates, vitamins, minerals, folic acid and fibre. Your medical practitioner will give you pregnancy nutritional supplements like folic acid pills, iron and calcium pills and other essential vitamins to support you and your baby. Remember, the blend of pregnancy nutrition supplements and healthy food continue to prove beneficial by providing nutrition during pregnancy and lactation times.

What should you include in your pregnancy nutrition food?

• Fruits and vegetables are main source of vitamins and minerals. Some of the fruits are rich in fibre which will prevent constipation.
• Protein is of high nutritional value and help in performing array of functions in body. Include protein rich food in your diet daily.
• Rice, cereals, wheat, millets, whole grain and legumes remain as staples since time immemorial proving as incredible source of nutrition for pregnancy.
• Milk, cheese and yoghurt are important as they have calcium which is mandatory to include in your diet. You can go for low fat variety milk or substitutes like soya yoghurt. They all together play a huge role in providing nutrition for pregnancy and lactation.

Pregnancy Nutrition Plan

Now that you know what should you include, have an organized pregnancy nutrition plan. Here is what your nutrition for pregnancy chart should look like:

• Calcium rich diet like milk, yogurt, green leafy vegetables – 1000 mg of calcium intake per day.
• Starchy foods like yams, millet, fortified cereals, rice, potatoes and bread.
• Iron helps in blood circulation. Approximately 28 mg of iron should be consumed per day. Dark green leafy vegetables like spinach, dates, cereals etc
• Folic acid – recommended intake should be around 600 to 800 mcg. Foods like lentils, beans, dark green vegetables, nuts and eggs have good amount of folic acid which will decrease the risk of neural defects in baby
• Protein is needed for growth of organs for your baby. 70 to 100g of protein a day is recommended as an ideal intake. You can have pregnancy nutrition bars that are high in protein.
• Include atleast 2 servings of combination of fruits like kiwi, apple, apricots or banana. Have citrus fruits as vitamin C is needed for strong bones and muscles.
• Enrich your plate with salad vegetables
• Reduce food that are high in sugar and fat
• Keep your body hydrated. Drink plenty of water. You can add pregnancy nutrition shakes to meet your daily liquid requirements.

Beat your cravings using healthy snacks in pregnancy

‘Healthy bhi, tasty bhi’ - Cravings during pregnancy is common and differs from person to person. Don’t fret too much if you have betrayed your nutrition palette. It is fine once in a while but do not make it a habit. Limit processed and junk food which is good for tongue but has zero nutritional value.  With healthy snacks, you don’t have to give second thoughts like whether you have missed your daily nutrition requirements or is this food have too much calories, sugar etc. Also, healthy doesn’t mean you need to compromise on taste. If you are hungry during mid-morning, you can munch on pregnancy nutrition bars which is packed with multigrain, dry fruits and protein, or if you want to satiate your sweet tooth, then grab some pregnancy nutrition shakes. All of these products contain superfoods like energy filled seeds and nuts which supplies adequate amount of nutrition for pregnancy.

If you are working, you can keep nutritional cookies in your workplace and munch those in evening hours or scoop in some goodness infused pregnancy nutrition powder into your cup and make yourself a nutritional drink to keep yourself active and nourished till your next meal. These delicious pregnancy nutrition powders combine essential food groups which will meet your pregnancy nutritional needs. 

FAQs related to maternity nutrition

Do I need to have a proper pregnancy nutritional plan? 

Pregnancy nutrition plan is necessary so that you are in line with your body’s nutritional needs. A proper nutrition plan takes care of all the required food groups. Go for a nutrition consultation for an expert advice and check if you lack any particular food group so that you can include more of it in your pregnancy nutritional plan.

Do I need to follow physical exercise even if I follow your nutrition for pregnancy chart?

Physical exercise is must even if you are taking regular meals and following a pregnancy nutrition plan to the T. Ask your doctor what exercise regime you can follow and try to fit it in your routine. Do not do any movement which you are not comfortable with. Always have a physical trainer when you are trying out a new exercise.

How frequently should I eat during pregnancy to meet my pregnancy nutritional requirements?

Eat small meals every few hours. If you are not able to eat then you can drink some fluids like pregnancy nutrition shakes which will help with necessary vitamins and aid digestion process. Do not go by the convention wisdom that asks you to eat for two. That will increase your weight unnecessarily resulting in various health problems. Sign up for pregnancy diet management programs which follow a holistic way to manage your pregnancy diet that includes customization to your specifications and requirements in its approach. 

Summary

Nutrition for pregnancy is important and integral for you to have a healthy pregnancy and delivery of your baby. Also, a good food hygiene in pregnancy will help in your sense of well-being and your mood, bringing a more positive outlook towards your life.