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Nutrition and wellness during maternity

July 2, 2024

“You're eating for two now.” Every expecting mom will hear this at least a couple of times during her pregnancy period, if not more. However, it's vital to understand that pregnant women should not solely focus on the quantity of food. The emphasis should be on the nutritional value of the food and the need to include essential nutrients in their diet. This will ensure optimal health for both the mother and the child and consequently lead to the proper development and growth of the baby in the womb. In this article, we have put forth a few crucial maternity wellness tips that will help expecting mothers get a better idea about the nutritional aspects that need to be understood during this period.

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Discover A Healthy Pregnancy Diet Plan

During pregnancy, it's crucial to adjust one's diet to maximize the inclusion of essential vitamins and minerals, as this impacts the baby's growth and development. A healthy pregnancy diet plan typically includes plenty of fresh fruits, vegetables, lean protein, healthy fats and whole grains. During the first trimester, most pregnant women suffer from morning sickness, and it can become very difficult to eat a well-balanced, healthy meal. Despite the challenges of morning sickness, prioritising small, frequent meals rich in key nutrients can nourish you and your developing baby during this crucial first trimester. It's also recommended to follow the doctor's advice regarding prenatal vitamin supplements, as this will help bridge the gap in nutrients you might miss due to morning sickness and ensure your baby receives all it needs for optimal growth.

What to Include in A Healthy Pregnancy Diet

A balanced diet is the key to achieving optimal health, which becomes even more relevant during pregnancy. Below are a few key insights that will help expecting moms and their caregivers formulate a healthy diet regimen that ensures the intake of essential nutrients.

1. Folic acid is an essential nutrient and indispensable during pregnancy, especially during the first trimester. Adequate intake of folic acid is crucial, as it stimulates the body to make healthy new cells and safeguards the baby against neural tube abnormalities such as spina bifida. Folic acid can be found in dark green leafy vegetables, legumes and citrus fruits. Nowadays, even breakfast cereals fortified with folic acid are available. Additionally, prenatal vitamin and mineral supplements that contain this essential component are available.

2. High-fibre foods, like whole-grain bread, rice, cereals, fruits, and vegetables, are a must for pregnant women. They help with digestion and reduce the chance of constipation.

3. Drink plenty of liquids, like water, milk, fresh juice, etc. Expectant mothers require about 8-10 cups of fluid every day. Water is essential during pregnancy, as it helps create the amniotic fluid surrounding the baby and promotes blood circulation to the baby. Additionally, regular liquid intake will help regulate the body's core temperature and will help prevent constipation.

4. Another vital nutrient is calcium, which helps the baby's development and growth. Expectant moms need to consume calcium-rich foods like dairy products to maintain adequate calcium reserves in the body. This will safeguard them against developing osteoporosis later in life.

5. Pregnant women require 50% more iron, especially during the second and third trimesters. Iron-rich foods, such as meat, seafood, poultry, legumes and leafy greens, must be part of pregnant women's diet plans. Iron is vital as it helps form haemoglobin, which transports oxygen all over the body. Iron deficiency typically leads to anaemia, which causes fatigue, weakness, etc., in moms and causes the birth of underweight babies.

6. Healthy, unsaturated fats, typically found in nuts, olive oil, and other sources, are another essential component of a well-balanced pregnancy meal plan.

7. Ensure the intake of food that contains adequate levels of protein. Protein is an integral component of every cell in the baby's body, and insufficiency could lead to diminished fetal growth. Fish, poultry, soya, etc., are great sources of protein and should be included in the pregnancy diet plan.

It is important to ensure that the pregnancy diet plan includes all the essential vitamins and minerals. This requirement can be fulfilled by optimising the intake of nutrient-rich food and also by taking prenatal vitamin supplements that have been prescribed by the consulting doctor.

Also Read: Optimising Preconception Health: for a Healthy Pregnancy Journey

Check Out Prenatal Vitamins Benefits

Often, pregnant mothers might find it difficult to maintain a nutrient-rich diet. Common discomforts like morning sickness and food aversions can make healthy foods seem unappealing, leading to a lack of essential nutrients for maternal health and fetal development. In such cases, exploring other sources that ensure the intake of necessary nutrients becomes vital. Usually, in such cases, expectant moms are prescribed prenatal vitamin supplements. For instance, folic acid supplements are now the norm for expecting mothers during the first trimester. However, it is recommended to strictly adhere to the advice rendered by consulting doctors while taking these supplements to ensure both safety and efficacy.

Here are some of the potential prenatal vitamin benefits that pregnant women can experience:

1. Prenatal vitamin supplements, especially ones with folic acid, can decrease the risk of premature birth and the birth of an underweight baby.

2. Prenatal supplements can help alleviate the general well-being of the expectant mother, both physically and mentally.

3. Prenatal supplements with appropriate levels of vitamins and minerals promote healthy fetal growth and development.


By maintaining a healthy and balanced diet and incorporating regular prenatal check-ups, you can support your baby's development and enhance your well-being. Remember to listen to your body, manage stress effectively and seek support whenever needed. With our wellness and nutrition tips, you're on the path to a joyful and healthy pregnancy journey.

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