I want diet during pregnancy

Neetu meena

6 months ago

I want diet during pregnancy

Fibre Intake Nutrition Food

Happy Tummy Expert

6 months ago

Dear Neetu Thank you for the Question.

During pregnancy there are many physical and physiological changes that occur due to which your body demands for more nutrients in order to function efficiently, lack of one or more nutrient can lead to macronutrient or micronutrient deficiency and malnourishment. The mother’s nutritional requirements should meet her own daily needs, provide enough nutrient for growing foetus, and furnish the energy for child birth and lactation.

It is recommended to consume 2000+kcal with 46g (in 1^st Trimester) 55.5g (in 2nd trimester) and 68g (in the 3rd trimester) of protein per day and 1000mg of calcium per day

Some micronutrients are specially required in extra amounts during these physiological periods. Folic acid, taken throughout the pregnancy, reduces the risk of congenital malformations and increases the birth weight. Similarly, iodine intake ensures proper mental health of the growing fetus and infant. Calcium is also essential for optimum formation of bones and teeth.

Consume a diversified balanced diet including all food groups ensure good intake nutrients such as protein, calcium, iron, dietary fibre, Folate etc. Maintain hydration and good quality sleep regimen.

Here are few guidelines for healthy balanced diet that can be considered:

Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommendable.
Begin your day with a well-balanced breakfast as it is an important meal of the day.
Avoid skipping meals. Also, try to avoid fasting and feasting too often.
Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
Maintain a positive energy balance where the calorie intake should be more than the energy expenditure.
Include energy dense foods, keeping in mind the daily needs. Some of the energy dense foods include Whole wheat, multigrain millets, dairy products, nuts, colocasia leaves, banana, raisins, pulses/lentils etc.
Some of the good sources of protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
Three major meals a day with healthy nutritious snacks in between is preferred.
Include good amount of fiber in your daily balanced, some of the god sources of fiber include whole grain, multigrain, millets, fruits and vegetables, nuts etc.
Try to increase the serving size and portion size gradually and systematically
Include healthy fats from nuts and seeds.
Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Have your last meal at least 2-3 hours before sleep time.
Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
Try and follow a good sleep regimen in terms of both quantity and Quality.