Why Is Nutrition Important During Pregnancy?
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During pregnancy, a woman's body goes through many physical and hormonal changes, and to meet the needs of the growing baby and the mother, optimum nutrition is very important.
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A mother's diet is the only source of nutrition for the baby growing inside the womb. Thus, it is the mother's responsibility to provide all the nutrition to herself and the baby.
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The key components of a healthy lifestyle include appropriate weight gain, vitamin and mineral supplementation, a balanced diet, and regular exercise. Approximately 300 extra calories are needed by the body of a pregnant woman daily.
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The basic principles of healthy eating remain the same, like eating plenty of fruits, vegetables, lean protein, whole grains, and healthy fats. However, a few nutrients deserve special attention in the pregnancy diet.
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A healthy and well-balanced diet can also help to reduce pregnancy symptoms like nausea or constipation.
Does Increased Nutrition in Pregnancy Mean Eat for Two?
A pregnant woman's body has increased nutritional needs as a baby grows inside her, but the adage of "eating for two" is incorrect. The pregnant mother requires more micronutrients and macronutrients to support herself and the baby. These nutrients are described as follows-
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Micronutrients - Vitamins and minerals (required in small amounts).
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Macronutrients - Nutrients that provide calories or energy like carbohydrates, proteins, and fats. (required in more amounts).
A pregnant woman must take a variety of diets that includes the maximum nutrients in it as-
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Vitamins and minerals.
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Complex carbohydrates.
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Omega 3 fatty acids.
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Protein.
The following table gives guidelines about the important nutrients during pregnancy-
How Much and What to Eat During Pregnancy?
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A wide variety of foods should be consumed to provide everything the mother and the baby need.
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It is recommended that pregnant women must continue to eat normally in the first semester and in the second trimester, increasing by 350 calories per day. In the third trimester, as the baby grows, it increases to 450 calories per day.
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It is good to avoid processed junk foods, fried chips, and soda, which add no nutritional value.
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This does not mean the pregnant woman must avoid all her favorite foods during pregnancy. Rather, just balancing them with nutritious foods will bring great outcomes.
The nutrients, their amounts, and the foods that contain them are as follows-
Protein - Protein is important for properly growing the baby's tissues and organs. It also helps with the growth of breast and uterine tissues during pregnancy and increases the blood supply to the baby. The protein needs of a pregnant woman increase during each trimester.
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Daily requirement per day - 70 to 100 grams (depending on the body weight and the trimester). The following list shows the protein-rich foods that can be consumed during pregnancy-
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Beans.
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Nuts.
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Cottage cheese.
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Peanut butter.
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Salmon.
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Lean beef.
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Chicken.
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Calcium - Calcium helps build bones in babies and regulates the mother's body fluids.
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Daily requirement per day - 1000 milligrams in two doses of 500 milligrams each daily. Some good sources of calcium are as follows-
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Green leafy vegetables.
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Milk.
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Cheese.
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Yogurt
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Seafood like low-mercury fish, shrimp, salmon, light tuna, or catfish.
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Calcium-set tofu.
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Folate - Folate or folic acid helps reduce the risk of neural tube defects like spina bifida or anencephaly. These are major birth defects affecting the brain and spinal cord of the baby.
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Daily requirement per day- 600 to 800 micrograms of folate per day. The following foods contain folate-
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Eggs.
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Nuts.
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Liver.
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Peanut butter.
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Beans and lentils.
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Green leafy vegetables.
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Iron - Iron, sodium, potassium, and water help to increase the blood flow and ensure enough oxygen is supplied to the mother and the baby. It also helps in preventing iron-deficiency anemia. Severe iron deficiency anemia during pregnancy increases the risk of premature birth, low birth weight babies, and postpartum depression.
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Daily requirement per day- 27 milligrams of iron per day (alongside vitamin C to increase its absorption). Foods rich in iron are as follows-
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Green leafy vegetables.
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Eggs.
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Enriched bread or cereals.
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Citrus fruits.
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Lean beef.
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Poultry.
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Some Other Important Nutrients to be Considered -
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A few other nutrients necessary to keep the mother and the baby thriving during pregnancy are choline, salt, and vitamin B.
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Besides all the important nutrients, it is very important to hydrate sufficiently. A pregnant woman must drink at least eight glasses of water daily, along with prenatal vitamins.
How to Deal With Cravings and Food Aversions While Keeping Optimum Nutrition During Pregnancy?
It is common to experience cravings or aversions to a particular food, its taste, or even its smell.
Following are some ways to deal with these situations during pregnancy-
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Pregnancy Cravings - Pregnancy cravings are probably due to hormones, but the exact cause is unknown. If the craving is for healthy food, the pregnant woman can have it, but in a limited amount. Junk foods and processed foods must be avoided. Instead, a healthier version of that food should be opted for.
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Pregnancy Aversions - Food aversions involving foods important for a baby's growth and development can cause problems. In such cases, the pregnant woman must seek a doctor's help to get alternative food or supplement suggestions.
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Pica - Pica is a pregnancy disorder that causes cravings for foods with zero nutritional value, like clay, cigarette ashes, chalk, or starch. Pica during pregnancy indicates a lack of specific vitamins or minerals, so getting help from a doctor is important. These strange food cravings can sometimes cause damage to the growth and development of the baby.
Conclusion
A pregnant woman must ensure that she eats a balanced and nutritious diet so the growing baby can be as healthy as possible. The pregnancy diet must include whole, nourishing foods and a limited intake of foods with low nutritional value (processed, junk, and fast foods). If the diet does not provide sufficient nutrients, then supplements can be taken after consulting the doctor. Optimum Nutrition, a healthy lifestyle, proper hydration, and daily exercise are the keys to a happy and healthy pregnancy.
