Pregnancy Diet & Nutrition
What a woman eats and drinks during pregnancy is her baby’s main source of nourishment. So, experts recommend that a mother-to-be choose a variety of healthy foods and beverages to provide the important nutrients a baby needs for growth and development.
Key pregnancy nutrition
A pregnant woman needs more calcium, folic acid, iron and protein than a woman who is not expecting, according to the American College of Obstetricians and Gynecologists (ACOG). Here is why these four nutrients are important.
Folic acid: Food sources: leafy green vegetables, fortified or enriched cereals, breads and pastas, beans, citrus fruits.
Calcium: Food sources: milk, yogurt, cheese, calcium-fortified juices and foods, sardines or salmon with bones, some leafy greens (kale, bok choy).
Iron: Food sources: meat, poultry, fish, dried beans and peas, iron-fortified cereal.
Protein: Food sources: meat, poultry, fish, dried beans and peas, eggs, nuts, tofu.
Foods to eat
During pregnancy, the goal is to be eating nutritious foods most of the time, To maximize prenatal nutrition, she suggests emphasizing the following five food groups: fruits, vegetables, lean protein, whole grains and dairy products.
When counselling pregnant women, we recommends they fill half their plates with fruits and vegetables, a quarter of it with whole grains and a quarter of it with a source of lean protein, and to also have a dairy product at every meal.
Fruits and vegetables: Pregnant women should focus on fruits and vegetables, particularly during the second and third trimesters, Get between five and 10 tennis ball-size servings of produce every day, she said. These colorful foods are low in calories and filled with fiber, vitamins and minerals.
Lean protein: Pregnant women should include good protein sources at every meal to support the baby’s growth, Protein-rich foods include meat, poultry, fish, eggs, beans, tofu, cheese, milk, nuts and seeds.
Whole grains: These foods are an important source of energy in the diet, and they also provide fiber, iron and B-vitamins. At least half of a pregnant woman’s carbohydrate choices each day should come from whole grains, such as oatmeal, whole-wheat pasta or breads and brown rice.
Dairy: Aim for 3 to 4 servings of dairy foods a day, Dairy foods, such as milk, yogurt and cheese are good dietary sources of calcium, protein and vitamin D.
Foods to avoid
- Fish with high levels of mercury
- Unpasteurized food
- Raw meat
It is very important to take care of proper food and diet during pregnancy and regular checkups and consultation with your doctor. Triveni hospital, A Multispecialty Hospital in Gurgaon has all the facilities for pregnancy care and Delivery . So you may consult there and make prior appointment to avoid rush.