To have a healthy child, it is important to eat a well-balanced diet during pregnancy. The food taken by mother has a deep impact upon fetal development, as well as her own body. Moreover, this food is the only source of nutrition for the baby, who is developing inside her womb.
Increase Calories
At the beginning of first trimester, a daily addition of 150 Calories is required that will go to 250 calories a day by the end of last stage. This can be done by taking daily:
A glass of full cream milkAn additional slice of bread or a big chunk of fruit10 gm or 1/3 ounce protein additionallyCarbohydrates from carbs-rich foods such as pasta, bread, cereals, honey and fruitsFats containing essential fatty acids only. Excess can be disturbing.
There will be weight gain between 20 to 26 lbs (9 to 12 kg) with some variation. Obese women may acquire less weight and slim mothers are likely to gain relatively more.
Vitamins and Mineral Requirement
With an adequate and balanced diet, the increased demand for vitamins and minerals can be satisfied.
Folic Acid (Vitamin B 9)
Take at least 400 micrograms of folic acid every day, not only during pregnancy but, also several weeks before conception and after childbirth. Supplements can be taken if, enough folic acid is not provided naturally through diet. This vitamin prevents any defects in neural tube. Therefore, it is increasingly important to get it in required amount. Its sources are:
Tropical fruitsVegetablesWheat germEggsSupplements
It is especially required before and during the initial stage of pregnancy.
Calcium
During the entire pregnancy period, a substantial amount of calcium is transferred from mother to fetus. Therefore, it must be taken in a high amount to allow bone and teeth formation in the baby. During first six months, mother stores this mineral in her bones. When skeletal growth of the fetus is at its peak, it takes up that calcium stored in the bones of mother.
Increase the consumption of milk and dairy products to get enough calcium.
Iron
Blood formation is necessary, as the volume of mother's blood increases. Red blood cells in the fetus have to be developed to ensure proper health. Iron from animal origin has high blood assimilation property, as compared to iron from vegetable source. The foods rich in iron are:
FishMeatliverEgg yolkVegetablesWhole-grain products
To ensure that iron is well absorbed in the blood, take vitamin C (ascorbic acid) from raw foods, preferably with the same meal.
Vitamin C
Sometimes, getting iron-rich food is not enough. It is not sure that it will be absorbed into the blood, when it is taken. There has to be a way to get it fully absorbed and let it perform its beneficial function. Vitamin C is one special nutrient that is found to be helpful for iron absorption. Add this vitamin in your daily diet.
In case of any other disorder, get a specific diet plan.
Saima Bukhari Writes for awomensclub. Awomensclub has been a pioneer, and leading website for women.
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