A healthy balanced diet is important for maintaining good health throughout life. During the pregnancy period the requirement of macro nutrients and micro nutrients increases and it’s more important the mother consume food which will give both the energy and nutrients help in maintaining health.
Importance of healthy diet before and during pregnancy helps to protect the mother from intermediate and long term health risks. Such factors as your weight compared with the height and what you eat plays an important role in your health during pregnancy and also for developing a baby.
Your pre pregnancy weight decides your baby’s weight:
Your baby’s birth weight is directly an influence of your pre-pregnancy weight. Underweight women are more likely to give birth to small babies, whereas an overweight woman has increased the risk for developing health issues in pregnancy, such as high blood pressure or gestational diabetes. In pre-pregnancy period many women don’t eat a well-balanced diet before pregnancy and don’t take proper nutrition. Generally, after the first trimester to meet the proper calorie and nutrients requirements, intake needs to add 300 extra calories per day. Her entire diet needs to be healthy, balanced and nutritious. And in obese women (BMI>29) calorie recommendations need to be individualized. These calories should come from proteins, fruits, vegetables and whole grains. A well-balanced diet during pregnancy also helps to minimise some symptoms such as nausea and constipation.
Proper intake of fluid is also an important part of healthy pregnancy nutrition including juice and soups. You should take at least 3 liters of water per day. Caffeine and alcohol should be avoided in pregnancy. The best diet is balanced diet that provides ample amount of:-
Minerals and vitamins
Some Healthy Tips:
Include complex carbohydrates like:- whole grain bread, vegetables, beans, legumes and avoid simple carbohydrates like:- white bread, cookies, chips, sugar, sweeteners.
Eat four serving of protein daily between 75 to 100 gm.
Eat more than three or more servings of green and yellow vegetables which contain vitamin A, beta-carotene, fibre, vitamin E, folic acid, calcium.
20 to 30 grams of fibre a day is recommended to prevent constipation and haemorrhoids. Eat whole grains, veggies, legumes and fruits.