Written By: Debjani Arora | Updated : October 9, 2014 5:09 PM IST
There is a lot of emphasis placed on dietary choices during pregnancy, and with good cause too. A mother's eating habits and caloric intake plays an important role in the growth and development of the child inside the womb. Unfortunately, despite the countless helpful suggestions and the friendly advice from all around, most pregnant women have a rather poor understanding of the foods that should be included in their diets.
But before you learn about what you should eat and how much, here are four basic principle of healthy eating that you need to follow.
Have nutritious foods: What you eat affects your baby's well-being directly. So opt for natural wholesome foods like fresh vegetables, fruits, sprouts, and whole wheat preparations over fast foods like burgers and cookies, as the latter are just high in calories with almost no nutritional value.
Chew your food properly: It is an ancient belief that even if a small morsel of food is chewed 32 times it transforms into a good deal of energy, which in turns does a lot of positive things to your body and helps in fetal development. Avoid having any meal while engaged in any other activity or while stressed. To eat your food in an appropriate manner, sit at a quiet, comfortable place and relax. Then chew every single morsel you take in to the count of at least ten before you swallow it. This will also help you counter indigestion, heartburn and constipation problems which are very common during pregnancy. Also read seven common pregnancy complaints and how to dodge them.
Eat your meals on time: Your digestive juices are secreted at a particular time of the day, so make sure you have your meals in sync with your body clock for better digestion and nourishment. Try to eat your lunch between 11:30 am and 1 pm and finish your dinner between 7 to 8 pm. This will save you from bouts of indigestion which are extremely common during pregnancy, especially if you have unhealthy eating habits.
Bond with your food: While you eat, it is important that you connect with your food. Your emotional well-being has a lot to do with the process of digestion and nutrition transfer to your fetus through the placenta. So, as you chew your food concentrate on the aroma, the texture and the taste as well. Don't be in a hurry to just polish off everything that's there on your plate. Also read about 10 diet tips that can help you control your stress levels.
The diet plan
Now that you know how to eat the right way, follow a healthy diet plan to boost your health and that of your baby. Here is what you can do:
Breakfast: Try and have an early breakfast, opt for wholesome foods that will help to neutralize acids in the stomach and also maintain sugar levels after the night long fast. Your healthy breakfast options can include:
Mid-morning snack: Make sure that you have at least three portions of fruits every day. Mid-morning hunger pangs which might strike you sometime between 11 am and 12 pm are best dealt with by munching on some fruits. Opt for fruits that are colourful and nutrition dense. Don't just have the staple apple and banana. Berries, peaches and many seasonal fruits are rich sources of micronutrients and antioxidants. Eat fruits to your heart's content and don't be afraid to try out new fruits as there isn't much to worry about with fruits, unless you are allergic to any. Also read about 4 must have citrus fruits during pregnancy.
Lunch: Ensure that you have a balanced diet, especially in the context of your larger or main meals for the day. Include at least two vegetables in your meal with two or three chapatis and a bowl full of rice. Have either sprouts or dal to meet your protein requirements. Include one teaspoon of ghee with your meals. A bowl full of salad made of fresh raw vegetables and sprouts is ideal for both lunch and dinner. No matter how small your serving size is, you shouldn't be done with your meal in anything under 30 minutes. This doesn't mean that you should heap enough food onto your plate to keep you going and it certainly doesn't mean that you should doddle or do other things whilst eating. Simply pace yourself well, taking gaps between each morsel, chewing each morsel thoroughly. This will help tremendously with digestion, as chewing gets half the work done because of the increased saliva secretion and the disintegration of food as well. Also read the 8 must have vegetables every pregnant woman should have.
Evening snacking: Opt for a low calorie snack during the evenings as you might not be in a position to burn extra calories as the day comes to an end. Your ideal low calorie snacks could be:
Filler foods: As it's advisable to have six meals throughout the day during pregnancy, it may be a good idea to eat something between your evening snack and dinner, as it will keep you satiated and also reduce the likelihood of you overeating at night. Filler foods that you have before dinner should be nutrition dense, but low in calories. Your best options would be a fruit or a glass of milkshake or other healthy fluids. Also read 8 health drinks that every pregnant woman should have.
Dinner: Have your dinner at least two hours before you go to the bed. If you had wheat and rice preparation during lunch you can opt for other cereals for your dinner. Have bahkris made up of jowar, nachni and bajra and sprouts for a side. Also include pulses, vegetables and curd in your menu.
Note: If you are a non-vegetarian include boiled eggs, grilled chicken and fish in your diet along with your greens and vegetables. Be cautious with your fish intake however, as certain saltwater fish can cause allergic reactions in some women, affecting both mother and child alike. Also know why you should be cautious about your fish intake during pregnancy.
Image source: Getty Images
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