What’s a balanced diet during pregnancy?

A healthy and balanced diet for women during pregnancy helps more to bring their baby healthy to the world and it also works well for easy labour. Most pregnant moms are usually filled with confusion and questions in their minds like what to eat? How much to eat? How many times to eat?  For those mothers here is an article that guides you to know more about the diet during the pregnancy.

Consult an experienced dietician for the best pregnancy diet plan customized for your body conditions and baby's health. Book consultation now at www.drugcarts.com

What is a balanced diet?

A balanced diet is a diet meal that has the necessary nutrients needed for daily human activities. It includes different types of foods with different calories which balances the daily calorie intake for good health.

A balanced diet is more important for pregnant women, apart from the medicines the food she eats helps the baby grow inside the womb. So eating a balanced diet during the pregnancy phase ensures the mother and the baby gets all the necessary nutrients for growth.

Don’t eat for Two “2”

For all pregnant mothers, everyone used advice to eat more saying eat for both mom and the child. But it is just a myth. The fetus in the womb doesn’t consume the food directly. The essential nutrients are only transferred from the mother to the baby through the placenta.

So avoid eating more during pregnancy which also causes many disorders like overweight for baby and mom, diabetes, blood pressure, and risk of heart diseases.

Intake the right quantity of food and choose the healthy foods which fulfil all the nutrients needed during pregnancy most important is eating at right time at the right intervals.

Recommended calories intake

During the pregnancy, the mother needs an extra minimum of 300 calories each day for a healthy baby. A balanced diet provides the needed calories which can include proteins, fibre, good fats, vitamins, and other minerals. The sugar and sodium content can be minimal.

First Trimester – In the initial days of pregnancy which is from 0 – 10 weeks most women do not need any extra calories.

Second Trimester – In this phase, the mother needs 340 calories each day.

Third Trimester – In this phase, the mother needs 450 calories each day.

Daily Diet Plan

Pregnant women can have 6 to 10 servings per day. The servings should consist of healthy foods and avoid processed and junk foods. The daily diet includes fresh fruits, vegetables, dairy products, grains, sprouts, and animal products.

The diet plan varies based on the mother’s health conditions and complexity like diabetes, blood pressure, etc. And based on the BMI also the mother should plan for the pregnancy diet. Since the diet she chooses should not make her obese at the same time she needs all the nutrients for the pregnancy.

Early Morning 6:30 AM

Milk(200ml)

In case of vomiting or nausea add toast or rusk before milk.

Breakfast 8:00 AM

Idly / Dosa 75g

¼ cup of vegetables, pulses

1 Boiled egg or ¼ cup of paneer

Brunch 11:00 AM

Take a seasonal fruit or fresh juice

Lunch 1:00 PM

2 cups of Rice / 2 Roti

¼ cup of vegetable curry

¼ cup of Meat or Fish

½ cup of any salad

½ cup of curd

½ Cup of greens

Evening Snacks

1 seasonal fruit

½ cup of nuts

¼ cup of sprouts

Dinner 8:00 PM

2 cups of Rice / 2 chapati

¼ cup of lentil

¼ cup of vegetables

Before bed 10:00 PM

A cup of milk

This is the basic dietary practice for pregnant women. Based on the BMI and other body complexities, change the diet plan.

What should include in a balanced diet?

Folic Acid

Folic acid or folate is essential for the pregnant mother. It helps in the brain, spine, and neural development of the baby inside the womb. Although the doctor prescribes the folic acid tablets, one can intake them naturally by consuming folate-rich foods like spinach, peanuts, walnut, goat liver, broccoli, peas, sprouts, cabbage, and kale.

Proteins

Proteins help grow bones, the muscular system, and other internal organs for the baby. The lack of protein for pregnant women can cause deficiency and malnourishment for the fetus. Proteins in form of almonds, egg, milk, dal, chicken, and channa can be taken.

Iron

Food rich in iron in the form of haemoglobin is essential for the mother and the baby. Oxygen and other essential nutrients are carried from the mother to the baby only through the blood so iron-rich foods play a major part in the growth of the baby. Foods like spinach, moringa leaves, fig, dates, soya beans, and pomegranate can be taken.

Calcium

Calcium-rich foods help the growth of bones, and teeth in the baby. It also helps in secreting the breastmilk for the baby after the birth. Calcium foods like milk, paneer, ragi, amaranth leaves, almonds, methi, and horse gram can be taken during pregnancy.

Vitamins

Intaking vitamin-rich foods helps to build the immune system of the baby, vision, and internal organs growth of the baby. Vitamin-rich foods like muskmelon, sweet potato, carrot, apricot, mint, coriander leaves, spinach, methi, tomato, and amaranth leaves can be taken.

Balanced food for pregnant women should include all these nutrients for the growth of the baby and to have a healthy pregnancy.

Consult a dietician to get the best diet plan during pregnancy from Drugcarts.