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Your Eating Habits Become More Important When You're Pregnant

Eat right moms, when you're pregnant!

An expecting mom’s diet needs to be balanced and nutritious for a healthy pregnancy. This involves an appropriate balance of proteins, carbohydrates,  fats, a wide variety of vegetables and fruits. A healthy and balanced diet during pregnancy ensures giving birth to a healthy child.

A balanced diet is the best diet, that provides ample amounts of:

  • Protein
  • Carbohydrates
  • Healthy types of fat
  • Vitamins and minerals

A healthy diet during pregnancy contains much of the same balance of vitamins, minerals, and nutrients as a healthy diet in general. The difference is that you need higher amounts.

Book an Online Video Consultation appointment with Ms. Abhilasha for any Nutritional issues.

Calories

Pregnant women need to consume an additional 300 to 350 calories over their normal intake requirements. Avoid dieting and the urge to binge eat during pregnancy. The key to a well-balanced diet is ‘moderation’.

Consume complex carbohydrates, like:

  • Whole-grain Bread/Rotis / millets.
  • Vegetables - like sweet potatoes etc.
  • Beans and Legumes - like red kidney beans, soybeans, peas, lentils etc.

Do not consume excess of simple carbohydrates, like:

  • White bread
  • Cookies
  • Chips
  • Sugar
  • Sweeteners

Must Read: Pregnancy Diet: Importance of Essential Nutrients

Vegetables and fruits are important for the growth and development of the baby in the womb.

Vegetables contain significant amounts of:

  • Vitamins A and C
  • Beta-carotene
  • Fiber
  • Vitamin E
  • Riboflavin
  • Folic acid
  • Vitamin B
  • Calcium
  • Grains and Legumes

Vitamins and minerals to consume during pregnancy:

Folic acid

Folic acid is an important vitamin that stimulates red blood cell formation and the production of important chemical signals in the nervous system. Folic acid has been identified as a critical vitamin to prevent neural tube defects in your baby, such as spina bifida.

Great sources of folic acid include:

  • Cooked green leafy vegetables
  • Fortified cereal
  • Avocado
  • Asparagus
  • Pantothenic acid
   
 Pantothenic acid is present in:
  • Meats, chicken
  • Potatoes
  • Whole grains
  • Broccoli
  • Egg yolks

Read More: 5 Healthy Summer Foods to Add to Your Maternity Diet

Vitamin B-5 is involved in many of the body’s regulatory and metabolic activities. The average person intake is about 4 to 7 milligrams.

Riboflavin (B-2)

This vitamin is important for fetal development and growth.

Thiamine (B-1)

Thiamine is important for the metabolism and development of the brain, nervous system, and heart.

Vitamin A

Vitamin A is critical for proper cell growth and the development of the eyes, skin, and blood, as well as immunity and resistance to infection.

Vitamin B-6 (pyridoxine)

Vitamin B-6 is important for your body’s metabolism and for the development of the fetal brain and nervous systems.

Vitamin C (ascorbic acid)

You can reach your daily intake of vitamin C through:

  • Citrus fruits such as amla, guava, oranges, musbambi, kiwi, etc.
  • Vegetables like Bell peppers, tomatoes and Broccoli.

Iron

You should consume iron-rich foods daily.

For iron absorption, you need to consume Vitamin C daily in natural foods.

Essential fatty acids are important, including omega-3 fatty acids.

Examples of healthy fats include:

  • Walnuts
  • Avocado
  • Pumpkin and sunflower seeds
  • Chia seeds
  • Flaxseeds
  • Fatty fish like sardines/ achovies/ salmon.
  • Olive and Canola oil

Must Read: Food Cravings During Pregnancy

These foods provide the right types of fats for your baby’s brain and eyesight development.

Salt

Consume salty foods in moderation.

Fluids

Fluids are an important part of a healthy diet. You should consume at least 2 litres, or eight glasses, per day. Water also reduces constipation and the chances of haemorrhoids.

Watch video on Food to avoid in PCOS

Whom should I consult about my diet during pregnancy?

Keep in mind that a complete well balance diet along with a prenatal vitamin should have a balance of the nutrients that you need, and taking additional supplements may give you more than the recommended daily dosing in total.

Connect with Cloudnine’s nutritionists and doctors via teleconsultation and they’ll guide you through the kind of diet you should follow along with proper amounts of minerals and vitamins you should be consuming considering your pregnancy stage.

The best Nutritionist are on Cloudnine, book a video consultation now



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