Women have distinct nutritional requirements throughout the various stages of their life. The need changes and increases manifold during the tender phase of pregnancy and lactation. Sufficient nutrient reserves need to be ensured before pregnancy. The appropriate quality and quantity of macro-and micronutrient intake during pregnancy are very critical for the health of the mother and the growth of the foetus inside the womb. In recent years, many studies and the following outcomes have led to the conclusion that the proper portion of nutrients even determines the quality of the health of that foetus in adulthood. Moreover, some studies on the science of heritable changes indicate that Nutrition in Pregnancy affects more than one generation. So, pregnancy is the stage that programs future conditions.
The nutritional status of women in our country is, by and large, unacceptably poor across all socioeconomic strata. Their daily diet contains fewer fruits, vegetables, dairy, fish, and meat, leading to a dietary deficiency in regard to key nutrients like proteins, iodine, folate, B12, calcium and zinc. The deficiency can not only cause anaemia, pre-eclampsia, and haemorrhage in mothers; often, the sustained deficiency can turn the tide for the pregnant mother. Nutritional deficiency can also lead to various deformities, including low birth weight. Poor nutrition during lactation makes it more challenging for mothers to replenish their nutrient stores and meet their additional dietary needs.
The ideal composition of pregnancy diet:
“A nutrient-rich maternal diet before and during pregnancy is associated with improved foetal health, more appropriate birth weight, and increased rates of maternal and infant survival”-WHO
The periconceptional priorities the World Health Organization (WHO) recommended are healthy diet and nutrition, weight management, physical activity, planned pregnancy and physical, mental, and psychosocial health.
A healthy balanced diet is essential to maintain a healthy pregnancy. The nutritional requirements for energy, proteins, vitamins, and minerals are increased during pregnancy. A balanced diet provides all these nutrients in adequate quantities through natural, wholesome foods. It can also help reduce some minor pregnancy complaints, such as nausea, vomiting, hyperacidity, acid reflux and constipation.
Eating less spicy and oily foods will avoid acidity, nausea, and vomiting.
Constipation can be prevented by incorporating plenty of fluids and high-fibre foods like vegetables, fruits, whole grains and pulses in the diet.
You can refer to the healthy eating plate to ensure healthy, balanced meals.
Let vegetables and fruits fill half of your plate.
Whole grains provide healthy complex carbohydrates and should make up a quarter of your plate.
Proteins are essential for the baby’s growth and development and for maintaining the mother’s health. It should fill a quarter of your plate.
Include healthy plant oils in moderation.
Avoid sugary beverages and caffeine. Include water, Nimbu pani and Buttermilk.
All pregnant women should be encouraged to eat a balanced diet consisting of fresh or frozen fruits and vegetables, high-quality carbohydrates including whole grains, and a good mix of proteins from beans, lean meats, fish, and seafood. Their diet should contain added sugar, red meat, and processed foods.
Obesity, on the other hand, increases the risk of adverse perinatal outcomes like gestational diabetes, high BP, and blood clotting in the mother, along with problems during labour and birth. Babies of obese mothers, on the other hand, are at increased risk as well. Therefore, the pregnant woman must be recommended a diet rich in vegetables, essential and polyunsaturated fats. On the other hand, a fibre-rich diet should be recommended, especially for overweight, obese and diabetic women. A balanced diet providing adequate micronutrients like iron, calcium, folate, vitamin D and A is crucial to reinforce pregnancy and lactation.
Avoid excess consumption of Coffee and tea. Alcohol should be completely avoided.
A diet rich in whole grains, fruits, vegetables, and selected fish is desirable for the best outcomes. A diet high in sugar and fat lead to a higher degree of diabetes, metabolic syndrome, and cardiovascular disease. Folic acid, iodine, and calcium in all pregnant women are of value for routine use.
Hormonal imbalance during pregnancy tends to lower immunity. Hence take care to avoid any food-borne infections.
Tips to avoid food-borne infections:
Say no to the consumption of leftover foods
Eat only freshly prepared and cooked foods
Wash fruits and vegetables before consumption
Keep away from uncooked or raw eggs, meat and seafood
Stay away from street foods
Have only pasteurised dairy products
The essential nutrients for the baby in the womb:
Omega 3 Fatty Acids – Omega-3 fatty acids are vital in building the blocks of the foetal brain and retina. Omega-3 fatty acids also help in preventing perinatal depression. Fish, nuts, and certain oils and seeds are the best Omega 3 Fatty Acids source.
Folate and Folic Acid – Folate is the key to preventing any problem related to the developing brain and retina. On the other hand, Folic Acid is instrumental in lowering any risk associated with premature birth or low birth weight. Green leafy vegetables, peas, lentils and citrus fruits are rich sources of folate acid, while cereals are great sources of folic acid.
Iron – Anaemia, or iron deficiency in acute form during pregnancy, may lead to premature birth or low birth weight of the baby. Among the vegetables, spinach, peas, broccoli, string beans etc., are very good sources of iron, besides poultry products and fish.
Calcium – Calcium not only ensures a healthy nervous and circulatory system of the baby in the womb, but it also makes the bones and teeth strong. Milk and milk products are rich in calcium. Vegetables like broccoli, kale, and various fruits are enriched with calcium.
Myths related to food during pregnancy:
Drinking coconut water will lead to acidity: As the baby grows, it occupies a lot of space in the mother’s abdomen leading to pressure on the diaphragm and acid reflux.
Drinking saffron Milk will make the baby fair-skinned: The colours of the baby’s skin, eyes, and hair are determined by genetics and are not affected by food. However, Milk with saffron provides protein, calcium and other nutrients and benefits the mother.
Spicy food in the last trimester will induce labour: No food will induce labour. Spicy food can aggravate the acidity already present due to reflux but does not affect labour or delivery of the baby.
FAQs
Q. What is the ideal composition of a maternal diet?
A. A diet rich in whole grains, fruits, vegetables, and selected fish is desirable for the best outcomes. A diet high in sugar and fat lead to a higher degree of diabetes, metabolic syndrome, and cardiovascular disease. Folic acid, iodine, and calcium in all pregnant women are of value for routine use.
Q. What are the essential nutrients for a baby in the womb?
A. Omega 3 fatty acids, folate, Iron and Calcium are some of the essential nutrients a baby needs in the womb.
Q. What are some of the myths related to nutrition during pregnancy?
A. Some of the myths are:
Drinking coconut water will lead to acidity
Drinking saffron Milk will make the baby fair-skinned
Spicy food in the last trimester will induce labour
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