Since we celebrate the Nutrition Week this week, we thought we’d help out our wonderful to-be-moms by helping them plan their pregnancy diets. Given below is a comprehensive list of diets for specific time frames which will help you decide what’s best for you and your baby.
Eating right when you’re pregnant doesn’t mean eating for two. It just means eating the kind of food with the right balance of nutrients. The best way to do this would be to plan your pregnancy diet beforehand. And this is exactly what we’ve done for you. Here’s a comprehensive guide to nutrition during pregnancy for a healthy baby:
Starting your pregnancy on a healthy note is the first step to a healthy baby. Moms need a lot of proteins, vitamins and minerals, along with the major nutrients like carbohydrates and fats, are well on their way. Studies have also shown that food that are rich in Vitamin B and Folic Acid are also important.
During pregnancy, you must remember that what you eat is what your baby also eats. Hence, keeping that in mind, go ahead with your pregnancy diet. Below are a few tips to be followed in each trimester:
1. First Trimester
Foods like milk, meat, yogurt, fruits and vegetables are to be consumed. Since the brain, a few other organs and the structure of the body is developed during the first trimester, this stage requires a nutrition rich in vitamins B12, B6, riboflavin, thiamine – essentially vitamins from the B group.
This time period also requires a balanced diet. This means that the focus should be on being healthy rather than being worried about putting on weight.
2. Second Trimester
This is the period where your baby develops faster. Hence, it is important to eat foods which are rich in calcium, magnesium and vitamin D. These nutrients are helpful in growing strong bones and teeth.
It is also recommended to eat foods which have omega-3 oils, which are vital for brain development. Doctors also recommend that the mother should intake dairy products during this time. In case of consumption of animal and vegetable proteins, mothers meet the nutrition requirements of her baby and herself.
3. Third Trimester
During the third trimester, there is an increased movement from the baby, meaning that it would need energy. So energy rich nutrients like proteins, iron and calcium, to the level of 400 calories, should be consumed.
One thing to be careful about is that food that is high in sugar is directly transmitted to the baby, and hence, if you don’t want your baby to be heavy, go easy on the sugary stuff.
When the mother is breastfeeding, her milk transmits nutrients to the baby, and almost exclusively for nine months. So, it is important for the mother to eat healthy and nutrient-rich foods during the time her baby depends on her. Here are the best foods to be consumed when the mom is breastfeeding.
In case of an iron deficiency, which is on the rise among Indian moms, these foods can be consumed, apart from red meat and other vegetables and fruits.