Phase-wise nutritional requirements during pregnancy

Pregnancy comes with lots of unexplainable feelings. This nine-month phase is special but tough too. Many things come into mind - what I should do and avoid, how to make myself healthy, what things I should eat, etc. 

Out of these questions, one is very common - what things to eat during pregnancy. However, the basic principle of a healthy diet plan is to include nutritious veggies, fruits, whole grains, and lean protein. 

But during pregnancy, you need to pay special attention to some nutrients and keep regular track of them to support your baby's healthy growth and mitigate pregnancy complications, like gestational diabetes, preeclampsia (high blood pressure), and anemia. 

However, during pregnancy, the mother's body undergoes many changes; therefore, the nutrition requirement also changes. Here we've got your complete week-wise nutrition chart guide.

First Trimester: Week 1 to 12

During this phase, the body produces many hormones, which often lead to nausea. The hormone progesterone affects the digestive system and causes constipation and reflux.

You may also find that you've no desire to eat some food like lean protein and veggies you used to eat. Don't fret! This usually happens with most moms-to-be in the first trimester, but your desire to eat them naturally comes back in the second trimester.  

In this phase, don't go for filling your plate with all nutrients; instead, focus on a few of the most required nutrients.

• Protein: This is crucial for both your and your baby's muscle development and fosters uterine tissue growth. Chicken, Fish, Pulses, Dairy products, greek yogurt, and eggs are good sources of protein.
• Folic Acid: This key micronutrient has paramount importance in the first trimester. Folic acid, also known as folate or Vitamin B9, prevents neural tube (tube that acts as an embryonic brain and spinal cord) defects. You can either take it from supplements or food, like strawberries, fortified breakfast cereals, green leafy vegetables, beets, cauliflower, nuts, oranges, etc. 
• Potassium: It is an essential mineral that maintains blood pressure and proper fluid balance with the support of sodium. Bananas, avocados, watermelons, citrus fruits, potatoes, and apricots are high in potassium.
• Vitamin C: This water-soluble vitamin, also known as ascorbic acid, aids bone and tissue growth and promotes iron absorption. Orange juice, grapefruit juice, kiwi, Lemon, guava, green chili, grapefruits, broccoli, etc., are enriched with Vitamin C.
• Calcium: This mineral promotes the baby's bones and teeth. As the baby takes calcium from your stores, you must take plenty of calcium regularly. Otherwise, it can result in osteoporosis later on. Dark leafy greens, milk, yogurt, and cheese are full of calcium.
• DHA (Docosahexaenoic acid): It is an Omega-3 fatty acid that promotes the functional development of the brain. Fatty fish like Salmon is a rich source of DHA. Other than that Chia seeds, Flax seeds, walnut, etc. are also rich source of DHA.

Second Trimester: Week 13 to Week 28

The second trimester is more remarkable for a mom as pregnancy starts showing more. The fetus has now developed all organs and systems. Morning sickness, breast tenderness, extreme tiredness, and the need to urinate often, which you've experienced in the first trimester, now ease up. You will also start feeling the movement of your fetus for the first time around the 20th week.

In this phase, you should include the following nutrients in addition to the above nutrients in your diet plan.

• Vitamin A: It is a fat-soluble and essential nutrient that helps in cell division, cell growth, and overall growth of the baby in the womb. Carrots, pumpkins, kale, sweet potato, papaya, and red palm oil are rich in Vitamin A.
• Vitamin D: It is also a fat-soluble vitamin that regulates the body's phosphate and calcium and encourages the baby's bone development.
• Phosphorous: It is a key mineral in this phase as it is required for the growth, maintenance, and repair of all cells and tissues. Phosphorus is also important for muscle movement, kidney functions, and nerve functions of the baby. 

Additionally, you need to take plenty of Magnesium, Selenium, Biotin, Pantothenic Acid, Choline, Vitamin K, Vitamin B3, Iron, Zinc, and Thiamine as they play a crucial role in immune system strengthening, brain development, regulation of blood sugar levels and overall nourishment of your body and your baby. 

In this phase, it is a good idea to take breastfeeding and childbirth classes for the special days coming into your life.

Third Trimester: Week 29 to Week 40

These are very crucial weeks as you prepare for the delivery of your baby. The size of the fetus continues to grow in terms of both weight and size. During the third trimester, you may experience more weight, false labor contractions, and many other changes in your body.

In the third trimester, focus more on proteins, Calcium, Folic Acid, Iron, Riboflavin, Copper, Omega 6 Fatty acids, and fiber. And always keep yourself hydrated in all the trimesters. Make sure you take proper rest and sleep. 

Avoid - Carbonated beverages such as cold drinks, sodas, Packaged and processed food, fast food, etc.

Takeaway

Pregnancy brings joy, along with some anxiety and questions. Above, we've discussed what nutrients you should take in the different trimesters of pregnancy. But it is recommended to discuss this with your doctor for a personalized diet plan and also ask what foods you should avoid.

Also, Read: Here is a list of things you should do while preparing for labor!