Much has been said about what should be eaten and when and how, and what not; during pregnancy. From new age ideas backed with scientific evidence, to age old dadi maa's nuskhas, there is so much to know, to follow, to be careful about. Many a times there are contrasting opinions on certain foods/drinks, or eating habits, which make a mommy-to-be very confused. I understand everyone from the doctors to the family mean well for the mothers, but following every bit of advice to the T is also not easy. Yes as a mom we want to ensure we consume the right stuff which is required and healthy for us and the baby, but sometimes we cant help but cheat on the rigorous routine to satisfy our cravings! :D
That said, planning out your meals, the content, the quantity, the timing, is very important. And there is no one template for all: every woman has different needs and reactions to food, and thus the diet should be followed accordingly. Couple of things to be kept in mind:
1. Consistent Weight gain:
It is total nonsense that once you get pregnant you need to eat for two. You need to eat only for yourself, but eat well and healthy so the baby gets all the nutrition it needs from you. Overeating especially in the first trimester will only lead to digestion issues and too much weight gain. In the first trimester ideally one gains little or no weight, in fact some even lose weight due to nausea/vomiting. In the second trimester one should put on maybe a kilo per month. Its only in the third trimester that one should pack in the pounds as by then the baby's development is complete and it's all about growing big. How much weight gain is ok? For a petite structured woman, 16-20 kgs is required. For an average weight woman, 11-16 kgs. For overweight moms, 7-11 kgs should be the aim.
2. Balanced diet as per your health:
Now as an individual you may like or dislike some foods, may or may not follow a "balanced diet". Once you get pregnant your priorities, including diet, have to change. Whether you like them or not, you would need to get your daily dose of fruits, veggies, milk, water, nuts etc. You may be advised to reduce salt intake to avoid swelling, or sugar intake to maintain baby's glucose levels. You may have to quit your favourite foods or eat/drink stuff you hate. Especially if you have a chronic condition like diabetes, hypertension etc like me, you will need to follow a strict diet to avoid any complications towards the end. Ask me, it has been difficult to manage the long list of Dos and Donts, but in the end it is all worth it. Just a matter of a few months for your baby, once its born you have more control on what you eat. More, not full, because then the advise for nursing diet starts: there is really no end to this actually! Haha!
3. Quality, Quantity, Timing:
Its very important to choose the right kind of calories to consume, in the right quantities and at the right time. All experts recommend going for six small meals rather than three big meals. So instead of your usual breakfast. lunch, dinner routine, it is better to go for breakfast, morning snack, lunch, evening snack, dinner, late night snack. Smaller quantities makes it easier for the body to digest the food, given the increasing pressure of the uterus on the stomach. Spaced out meals help with nausea, indigestion, gas/acidity etc. Equally important is to choose the right calories: substitute maida with whole wheat/multigrain bread, parathas with roti, white rice with brown rice, processed foods with fresh foods. Prefer to eat freshly cooked food and drink freshly squeezed juices over readymade, from the can/tin variety. While some doctors are against eating out at all during pregnancy, you can indulge once in a while in good food prepared hygienically in a good restaurant: given you're pregnant and not allowed medication, falling sick is not a good position to be in. Always prefer home cooked food made in minimum oil and masala to outside food.
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This brings us to the next point of discussion: what are the main nutrients required, in what quantity and what foods/drinks can give them to me? Lets go one by one:
1. Calcium
Calcium as we all know is very important for the growth of the baby's bone structure. So even if you take enough calcium in your diet, your doctor will still make you have supplements. During pregnancy a minimum of 1200 mg of calcium is required, even more if you have an existing deficiency. Along with Calcium its also important to consume Vitamin D3 as it helps in the absorption of the same. Top sources for Calcium are all milk and milk products. Other sources include seeds like pumpkin, flaxseeds; beans like channa and rajma; almonds, oranges, bananas in fruits and nuts; in vegetables methi and drumsticks. Those who have lactose intolerance can go for home made curd, paneer, buttermilk; and soya milk.
2. Iron
Iron and folic acid are again the most important nutrients that a pregnant woman must consume. Pregnant women need a healthy hemoglobin level to sustain themselves during pregnancy and a steady supply of folic acid ensures there are no neuro tube defects in the baby. In addition, DHA vitamins help with baby's brain development. Again no matter how healthy you are and how much of all this you get in your diet, your doctor will insist on a supplemental pill to fulfil your requirements. Apart from the pills, you can get your daily fix of iron from all green and leafy vegetables and peas, exceptions being beetroot and tomato which are red but have ample amount of iron. Apart from nuts, a lot of fruits are also iron rich: apples, pomegranate to name a few. In non vegetarian food, red meat and sea food are rich sources. Having Vitamin C rich fruits and juices helps with good absorption of iron. On the other hand never consume iron and calcium tablets together as they interfere with each other.
3. Vitamins
While Vitamins A, E, K are also required by the body, apart from Vitamin D that one has along with calcium, the most important Vitamins required during pregnancy are Vitamins B complex and C. Vitamin C is required for a lot of metabolic processes for mom and baby and since it cant be stored, one needs a fresh supple daily of the same. Most requirements can be fulfilled through diet, but if needed, supplements can be taken. Vitamin B complex has a lot of vitamins in the family and all requirements may not be fulfilled through diet so in most cases doctors suggest going for a Vit B complex supplement. Some rich sources of vitamins are: citrus fruits and juices, green and yellow fruits and vegetables and their juices. The more colourful your food and drinks, the better. However, remember a lot of nutrients from fruits and veggies are lost during cooking, so have enough raw fruits and salads as well.
4. Proteins
Proteins are probably the most important requirement for a baby to grow. The amount of protein the mother consumes directly affects the physical growth of the baby. Many calcium rich products are good sources of proteins as well. The best sources of proteins are: all dairy products, seafood, red and white meat. For vegetarians, beans, peas, lentils are good sources, along with whole grains and nuts, sprouts and roasted channa. Vegetarians may have trouble in getting enough proteins from their diet as animal proteins are superior and better absorbed by human body than plant proteins, so they may have to make more efforts in their diet or take protein powders if insufficient.
5. Fibre
During pregnancy, due to hormonal changes, many women face constipation. Since pregnant women cant have a lot of medicines, including fibre in food is very important. Substitute Maida with whole wheat as much as possible. Add whole grains like jowar, bajra, etc which are fibrous and nutritious and fulfilling as they have complex carbohydrates. Oats, muesli, dates, prunes and figs, are very good sources of fibre. When eating fruits, don't remove the outer skin. In vegetables, cabbage, cauliflower and broccoli are very good.
6. Carbohydrates and Fats
Carbohydrates and fat give you the energy which is required to maintain the levels of metabolism during pregnancy. Most of your grains, beans, protein consumption will also make up for your carbohydrate and fat requirement. However the trick is to get the right kind of carbs and fat. Go for whole grain over refined carbs, brown rice over white, wholewheat over regular pasta/pizza, olive oil over ghee, margarine over butter, etc. The idea is to get energy but also not pile on those pounds too quickly, as after the baby it will be a challenge to get rid of them!
7. Fluids
Last but definitely not the least, pregnant women need to keep themselves hydrated sufficiently. Apart from keeping the body healthy, toxin free, keeping the skin clear, helping with digestion; it also aids in production of amniotic fluid which is essential for the baby. Adequate fluids also ensures no swelling or UTIs. Usually we are in airconditioned environment at work or home and do not end up drinking much water, but during pregnancy one must force themselves to drink at least 2 litres. Not all fluid has to come from plain water: mix it with lemon, syrups; or have milk, juices, coconut water, soups etc for variety. Good helpings of fresh vegetables and fruits also provides fluids.
That's it? Oh no. How can a lesson on eating habits be complete without a list of Donts!
- avoid unpasteurized milk products and soft cheese
- avoid raw papayas and pineapples
- avoid raw eggs and seafood and meat
- avoid food cooked and kept for more than a day
- avoid herbal teas and sugar substitutes
- avoid raw veggies, fruits, sprouts from outside
- avoid coffee, tea and caffeine rich drinks, and chocolate
- consume salt and sugar in moderation
- OBVIOUSLY NO DRINKING, SMOKING, DRUGS
Well that brings us to the end of the long lecture on nutrition. There is so much to have and also to avoid. So many conflicting opinions. My suggestion: eat what you like, in moderation, and if in doubt just say no. Do your best but dont get stressed about getting the right amount of everything or eating something wrong. Our bodies are miraculously built to manage us as well as our babies, and nature knows how to make do best with whatever we give ourselves. Have faith in yourself and whatever you eat or drink, think of the baby. Your baby will tell you what is right! :)
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