Written By: Naini Setalvad | Updated : January 16, 2015 2:08 PM IST
A lot of emphasis is laid on diet during pregnancy, however most of the time expecting mothers don't know the basics of right eating and nutrition. Here is a list of diet dos and don't by renowned nutritionist, diet and obesity consultant Naini Setalvad, that will help pregnant woman get things in perspective, at least in terms of diet and nutrition.
Tip 1:Eating for two during pregnancy is a myth. In fact, all you need during those crucial nine months is just 300 calories more than your normal intake. Excessive weight gain during pregnancy can be detrimental towards fetal and maternal health and lead to labour complications during delivery.
Tip 2: Eat a balanced diet and include foods from all food groups. Many women tend to increase their fat intake by including dairy products and ignore carbohydrates and proteins. However, to get the requisite amount of calories in your diet you need to eat all kinds of foods like leafy greens, fresh fruits, dairy products to ensure intake of both macro and micro-nutrients that contributes towards fetal development. Here is the most comprehensive food guide for pregnant woman to follow.
Tip 3: Iron is an important nutrient during pregnancy that prevents anemia and helps to develop red blood cells. This also ensures better oxygen circulation to every part of the body and vital organs. Apart from your supplements, try to include iron through food sources like leafy green vegetables, beet, sprouts, drumsticks etc. Here are few exercises that can help you boost blood circulation during pregnancy.
Tip 4: Include dried fruits in your diet. Munching on a handful of them will give you a boost of instant energy and a lot of fiber too. Dried figs in particular can satisfy your sweet cravings and prevent constipation. They are also a good source of dietary calcium. Here are seven essentials that every pregnant woman should have.
Tip 5: Sprinkle sesame seeds on your salads. They are packed with folic acid which is essential in the proper DNA synthesis of the growing fetus and improves all-round health of a pregnant mother. Here are top 10 superfoods every pregnant woman should have during pregnancy.
Tip 6: Eat good quality protein. More than animal protien concentrate on getting them from vegetarian sources like dairy products and vegetables. However, have at least two servings of fish in a week to up your intake of omega 3 fatty acids. Have more legumes, pulses and beans to incorporate more protein. Remember you need just 10 gm of extra protein daily to supplement the need of your growing baby and save you from pregnancy-induced fatigue. Here are 10 diet tips to beat stress during pregnancy.
Tip 7: Add a vegetable juice or soup to your diet plan. This can be had in-between meals as a small snack instead of gorging on unhealthy, ready-made stuff. Here are eight beverages for you to have during pregnancy.
Tip 8: You don t have to gulp down too many glasses of milk. This is a misconception that many mothers have which needs to be changed.
Tip 9: Not all mothers-to-be have cravings during pregnancy. Cravings normally set in when the meals aren t balanced. Once you start eating healthy they will decrease. An Indian thali is very well-balanced as it has different flavours like salty, sweet, spicy, pungent, etc. When all the different taste buds are satisfied, the cravings decline. Here are the eight must-have vegetables pregnant woman should have.
Tip 10: Many women suffer from morning sickness during the first three months. To beat this, try eating a toast or ginger juice as these help relieve nausea.
Image courtesy: Getty Images
For more articles on pregnancy, visit our pregnancysection. For daily free health tips, sign up for our newsletter.
