Best Diet Plan for Pregnant Women

Dr.Madhulika Sinha, 4 mins read

The diet we take every day acts as fuel for our body to function properly. The better your diet is, the better your body functions. This is more crucial during pregnancy because a woman's body undergoes several changes at this time. The diet you take during pregnancy not only fosters you but your baby, too. That’s why having proper knowledge about what to eat is a must.  

Here are some key components you should include in your diet:

• Carbohydrates

Carbohydrates provide glucose that is an optimal fuel for the maintenance of the foetal and maternal brain function. They are also a good source of folate, which is required for the development of babies. Aim at including about 60% carbohydrates in your diet. To accomplish this, regularly eat carbohydrate-rich food, like rice, chapati, oats, porridge, etc.

• Protein

Protein plays a crucial role in pregnancy. It helps your baby to grow normally and supports other areas of development, too, such as the production of hormones, antibodies and enzymes, transporting oxygen across the body and helping muscles to function properly. If you are a vegetarian, you can go for pulses, soybean chunks and paneer. If you are a non-vegetarian, then you should include eggs in your meal. Egg protein is considered the best protein for a to-be-mom and her baby.

• Fats

There are two types of fat - saturated and unsaturated. Saturated fat has an increased level of LDL cholesterol (bad cholesterol), which can cause blockage in arteries. On the other hand, unsaturated fat is considered heart-healthy and may even lower bad cholesterol. So, pregnant women should be very cautious about the fat they intake. You can consume ghee (clarified butter); it is considered good. But take in a moderate amount. There is also a myth associated with ghee; many believe that consuming ghee in excess helps in normal delivery. But this is not true.

• Iron

Pregnant women need more iron to nurture the foetus and placenta and increase the maternal red cell mass. You can load your grocery basket with green leafy vegetables, broccoli, beetroot, jaggery and black peas for an iron-rich diet.

• Calcium

Having a calcium-rich diet during pregnancy provides you with modest benefits in terms of improving maternal and baby’s bone health and preventing preterm birth and preeclampsia. To fulfil your calcium needs, you can rely on milk and dairy products. Almonds and nuts are also good sources of calcium.

• Folic acid

It is also called the pregnancy superhero. Taking folic acid in adequate amounts before and during pregnancy reduces the risk of neural tube defects. A deficiency of folic acid may also lead to placenta abruption (detachment of the placenta from the uterus wall).  So, it’s important to consume folic-acid-rich food like spinach, lettuce and salads.

Apart from knowing what essentials should be added to the diet plan, understanding the right pattern of eating is also important. Experts recommend having small and frequent meals is a good decision. You should not stay empty stomach for a long time. One more thing you should note is that dieting should be avoided during pregnancy. 

Another thing which may bother you is heartburn. During pregnancy, sometimes the esophageal sphincter (a valve that prevents acid flow back from the stomach to the esophagus) loses, which leads to a burning sensation in the middle of the chest.  So, you should avoid going to bed immediately after a meal. You should walk after having food to prevent heartburn. Also, avoid taking heavy meals before bedtime and street food.

Takeaway!

Pregnancy is a wonderful phase for every woman. But at the same time, there are a lot of things that come your way and you have to take care of them. One such thing is your diet. Make sure your diet is full of carbohydrates, protein, fats, iron, calcium and folic acid. Having these essentials promotes a healthy pregnancy. You can create your personalised plan by working with your doctor and dietitian. They will help you with this and explain other things you should keep in mind for your and your baby’s proper nourishment. 

Also, Read: Sleep During Pregnancy: Things You Must Know!