Healthy And Balanced Nutrition During Pregnancy

Maintaining a healthy lifestyle and healthy diet is important for all, but during the 40 weeks of pregnancy, a woman tends to become extra cautious about the same to ensure adequate growth and development of the baby as well as support a healthy pregnancy.

When it comes to diet during pregnancy, we generally come across the advice of “eating for two”. But that shouldn’t be the case. The idea of a healthy and balanced diet during pregnancy comprises of the foods that support your as well as your baby’s development and does not lead to obesity.

A balanced diet Is nothing but a diet that comprises of proteins, vitamins, minerals, carbohydrates, and fats in adequate quantity leading to adequate weight gain and development.

Women with normal BMI (body mass index) are recommended to have about 11-15kgs weight gain during pregnancy and 7-8 kg for the ones with a BMI on the higher (>25) side (obesity).

When planning a balanced diet, start with scheduling 6 meals in the day that included 3 major meals (breakfast, lunch, and dinner) and 3 smaller meals (snacks, salads, and fruits). Along with proper meal schedules, make sure you include a few important nutrients in your diet like

· Folic acid – legumes, pulses, leafy vegetables, broccoli, orange, sprouts

· Iron – green leafy vegetables, apricot, apple, pomegranate, jaggery, beetroot, meat, and egg

· Calcium – banana, yogurt, milk, dairy products, and orange

· Vitamin D – cord liver oil and fish liver oil

· Vitamin C –  citrus fruits

Additionally, start taking supplementation for these important nutrients right from the time your start planning your pregnancy.

Other important nutrients include

· Proteins- legumes, cereals, eggs, paneer, soyabean, milk, and dairy products.

· Omega 3 fatty acids (DHA, EPA)- walnuts, flax seeds, legumes, nuts, and protein powders.

· Carbohydrates and fats- rice, banana, ghee, and butter

Lastly, make sure you have a balance of all these important vitamins and nutrients in your pregnancy diet along with minerals like iodine (iodized salt) in adequate quantity.