“If motherhood was supposed to be easy, it wouldn’t have started with labor,” and to this beautiful quote I will add a word “pregnancy” as this tremendous journey takes  a woman’s body through changes which can result in uncomfortable conditions. Although a very normal natural phenomena, yet an extraordinary journey. In this article we will discuss tips about diet during pregnancy.

Diet During Pregnancy

A Balanced Diet

Taking care of diet during pregnancy by taking balanced diet is an ideal way to give your baby a healthy head start in life. Other added benefit and the most important one is that it can make pregnancy comfortable and safer. Go for good food when you are eating for two.

Healthy diet during pregnancy can lead to:

• Baby being born with healthy weight.
• Promotes brain development.
• Decreases the risk of birth defects like spinal bifida.

For mum right diet during pregnancy can reduce and minimise the issues like

• Anemia
• Gestational diabetes
• Preeclampsia
• morning sickness
• Fatigue
• Constipation
• Preterm labor

Step By Step Diet Routine During Pregnancy

For a healthy diet during pregnancy:

• Eat better not a lot.
• Omit unsafe foods
• Don’t try to loose weight while pregnancy
• You do not need to eat for two
• Eat small frequent meals
• Don’t indulge in junk food

1.Weight Gain During Pregnancy

Recommendations for total weight gain during pregnancy by pregnancy BMI^*

^{*Weight Gain During Pregnancy: Reexamining the Guidelines, The Institute of Medicine of the National Academies, May 28, 2009.}

 Average weight gain distribution during pregnancy

*^{Source adapted from Institute of Medicine.}

 Weight gain during pregnancy is mainly due to baby growing, but mum’s body also store fat, making body ready to produce milk after baby is born. Abnormal weight gain can lead to complications. Expectant mum should eat sensibly by choosing healthy foods instead of foods with empty calories, later on which are easy to shed as well.

2. Lifestyle Changes

In addition to a balanced nutrition, women should change their lifestyle during pregnancy to achieve and perpetuate a salubrious pregnancy.

• Caffeine

Researches have conclusions that associate use of Caffeine in pregnancy with spontaneous miscarriage. It should be taken less than 200mg/day.

Caffeine content in selected commercially available beverages (US Food and Drug Administration)

^{*From US Food and Drug Administration.}

• Alcohol

Consumption of alcohol during pregnancy is strongly associated with the increased risk of abnormal fetal development and neurological abnormalities. It’s consumption should be reduced to less than 2 drinks/day.

• Exercise

Certain types of contact sports like rugby and sports with higher risk of falls for instance, downhill skiing, gymnastics, horseback riding are advised to be avoided during pregnancy. Regular moderate exercise is advised to reduce the incident of Gestational diabetes, keep the expectant mum active. Moderate exercise is also believed to be associated with ease in delivery.

3. What To Eat During Each Trimester

• First trimester

Iron-rich meals should be introduced which helps blood to move oxygen around the body. It’s vital in pregnancy, as blood volume increases.

During first trimester expecting mum do not need any additional calories.  The diet routine should be focused on keeping energy levels up and proper development of the baby.

Folic acid supplements are a must during first 12 weeks of pregnancy as it helps in the prevention of spinal cord, neural tube and brain defects. Also add folic acid rich rich foods as well.

Morning sickness is main problems during first trimester.

• Take small and frequent meals.
• Savoury foods should be taken like bread, plain biscuits etc and
• Starchy foods like potatoes, pasta, rice porridge etc. To overcome a bit of symptoms of morning sickness.
• Keep a pack of plain biscuits on your side table for nibbling as you get up in the morning.
• Use fresh ginger in cooking and drink ginger tea a couple times during the day to minimise nausea..
• Minimal consumption of fatty foods as they are hard to digest.

• Second trimester

Second trimester is regarded as best stage in pregnancy by most of the mums as nausea subsides. Magnified sense of smell and taste leads to food cravings or dislikes.Increase daily calorie intake by 300 to 350 calories per day.

Common problem during pregnancy is constipation which can be combated by focusing on whole grain foods  and foods with high fiber content like fruits and vegetables.

Fluid intake should be atleast 1 ½ – 2 litres of water, herbal teas or juices (diluted).

Iron rich foods should be included in the diet routine during pregnancy as pregnancy progression might deplete iron reserves. Including a rich source of vitamin C like any of citrus fruits can enhance iron absorption from meal.

• Third trimester

Heartburn and indigestion are common issues of third trimester. It can be reduced by

• eating small and frequent meals
• Avoiding lying or bending down after meals
• Abstaining fatty foods
• Refrain too much consumption of spices.

You’ll need about an extra 500 calories per day.

Calcium needs are doubled during the last 10 weeks of pregnancy to strengthens baby’s bones.

4. Foods To Eat During Pregnancy

• Fruit and vegetables in pregnancy

Add lots of fruit and vegetables in diet because these provide vitamins and minerals. Also they are rich source of fiber, which prevent constipation by assisting digestion.

Eat at least five portions of a variety of fruit and vegetables every day, most preferably  fresh, with one item to be from citrus family.

• Starchy foods (carbohydrates) in Pregnancy

Starchy foods are a salient source of energy, vitamins and fibre, and are satisfying without adding too many calories. Pregnant women with vegetarian food choices must consume foods with all essential amino acids to produce the protein vital for fetus’s growth. They include

• Sweet potatoes
• potatoes
• Breakfast cereals
• Bread
• Oats
• Maize
• Millet
• Yams
• Cornmeal
• Rice
• Pasta
• Noodles

The above given foods should make up about a third of the food eaten. Wholegrain should be chosen instead of processed (white) varieties, or potatoes with their skins on, as they contain more fibre.

• Protein in pregnancy

Proteins being the basic building blocks, are extremely important for healthy development of the foetus. It’s vital for the formation of muscles, enzymes, antibodies and collagen.

Protein rich foods should be added in daily routine. Sources of proteins are:

• meat (avoid liver)
• Eggs
• Fish
• poultry
• beans
• Pulses
• Nuts

For a healthy diet during pregnancy, care must be taken by

• Removing skin from poultry
• Choose lean meat
• Don’t add extra oil or fat for cooking it.
• Lamb, beef, eggs, poultry, meat made products should be properly cooked.
• Meat should not be pink from inside once cooked with pink or red juices coming out.
• Eat two portions of fish per week, one portion should be of mackerel, salmon or sardine (oily fish).

• Dairy in pregnancy

Dairy foods such as milk, cheese, fromage frais and yoghurt are a must  in pregnancy, as they contain calcium and other nutrients that the baby needs.

• Choose low-fat dairy products when possible like semi skimmed or skimmed milk, low fat low sugar yoghurt and fat reduced hard cheese.

• Take about two to three portions a day.

5. Foods to Avoid

• List of foods that are high in fat, sugar or both

• Foods and drinks with high content of fat and sugar should be taken in small amounts.
• These foods have usually high calories which can lead to weight gain.
• Drinks and foods with high sugar content contribute to tooth decay.
• Blood cholestrol level can be increased by too much of saturated fat, thus increasing the chance the development of heart disease.
• Take unsaturated fats instead of saturated fats.

Foods having high content of fat and sugar are:

• All spreading fats like butter
• oils
• cream
• salad dressings
• chocolate
• crisps
• biscuits
• pastries
• ice cream
• cake
• puddings
• fizzy drinks

6. Healthy Snacks In Pregnancy

Another suggestion for diet during pregnancy is that if you feel hungry between meals, avoid eating snacks with high fat and/or sugar, instead, choose something healthier, such as:

• Sandwiches or pitta bread filled with grated cheese, lean meats, mashed tuna, salmon, or sardines, with salad
• Salad vegetables, such as carrot, celery or cucumber
• Low fat yogurt and fruit yogurts and formage frais
• Hummus with vegetable sticks
• Ready-to-eat apricots, figs or prunes
• Mixed nuts and dry fruits
• Milkshakes and smoothies
• Vegetable and bean soups
• Unsweetened breakfast cereals,
• Or porridge with milk
• Milky drinks
• Green or herbal tea
• Fresh fruit and fresh fruit juices
• Baked beans on toast or a baked potato
• Baked/bbq fish and chicken
• Here are some more ideas for healthy food swaps.

Recommendations For Nutrients

RICH SOURCES OF IMPORTANT NUTRIENTS

Fiber

Calcium

Iron

Common sources of heme iron:

Red meat, poultry, and fish are all good sources of heme iron. (3 ounces of meat is roughly the size of a deck of cards.)

Common sources of non-heme iron:

Vitamin A

1 packet instant oatmeal, prepared with water:1 packet329 RAE (1,099 IU)1 cup cantaloupe cubes:1 cup270 mcg RAE (5,411 IU)1 cup bran cereal with raisins:1 cup261 mcg RAE (868 IU)1 cup raw spinach:1 cup141 mcg RAE (2,813 IU)

Vitamin D

Here are some of the best food sources of vitamin D:

Vitamin C

Vitamin B1, Thiamine

Vitamin B2, Riboflavin

Vitamin B3, Nacin

Do you have any tips for diet during pregnancy? Let us know in the comment section below.

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Yusra Kashif

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