Pregnancy is a transformative journey for both parents that brings immense joy and happiness. At the same time, the responsibilities are equally enormous, and one of them is ensuring the right diet and nutrition for the mother and the baby. An optimal diet in pregnancy not only supports the baby’s growth but also ensures the mother remains healthy.
So, let’s explore the essentials of pregnancy nutrition and understand how it can help you enjoy this period.
Importance of a Balanced Diet in Pregnancy
So, let’s start the discussion by understanding the importance of diet in pregnancy –
- Provides energy: A well-balanced diet provides the mother with the necessary energy for the growth of the baby.
- Foetal growth and development: Proper nutrition is also important for the growth of the baby’s bones, brain and other organs.
- Avert complications: A nutritious diet can help prevent conditions like gestational diabetes, anaemia, and preterm labour.
Additionally, expecting mothers seeking a normal delivery doctor in Hyderabad must maintain a nutritious diet, which is imperative. It ensures a hassle-free labour process.
What to Eat During Pregnancy?
Since you have understood the importance of a nutritious diet, let’s explore what constitutes a healthy meal plan for pregnancy –
- Folic acid: Folic acid is important for the development of a baby’s neural tube and helps prevent birth defects like spina bifida. You can find ample folic acid in leafy greens, citrus fruits, beans, lentils, and fortified cereals.
- Iron: Iron plays a key role in producing haemoglobin and preventing anaemia. You will find good iron in red meat, spinach, dried fruits, and iron-fortified cereals. Additionally, you need to pair iron-rich foods with vitamin C for better absorption.
- Calcium and vitamin D: Both of these nutrients are vital for the development of the baby’s bones and teeth. You can find them in Dairy products, fortified plant milk, leafy greens, and fatty fish like salmon.
- Protein: Protein is the building block of human cells, and it plays a key role in foetal growth. You will find it in lean meat, poultry, fish, eggs, nuts, and legumes.
- Fibre: Fibre prevents constipation, a common issue that mothers face during pregnancy. It is amply available in whole grains, fruits, vegetables, and legumes.
- Omega-3 fatty acids: Omega-3s promote brain and eye development in the baby. It is available in good quantity in fatty fish, walnuts, flaxseeds, and chia seeds.
You can learn more about diet during pregnancy from the given Video:
What Food to Avoid During Pregnancy?
Now that you know what to eat during pregnancy, there are certain food items that you must avoid during this period as well. Here is the list –
- Raw and undercooked food: During pregnancy, avoid food items like sushi, raw eggs, and undercooked meat to prevent foodborne illnesses.
- High-mercury fish: Similarly, you need to avoid consuming fish like shark, swordfish, and king mackerel, which have high mercury content.
- Caffeine: You need to limit the consumption of caffeine during pregnancy. Usually, leading gynaecologists like Dr Rajeshwari Reddy suggest that you should cap it at 200 mg per day.
- Processed food: Since processed food contains high amounts of fats, salt, and sugar, you need to avoid them completely during this period.
- Alcohol: Studies have shown that alcohol can significantly affect the baby’s development, so avoid it completely.
- Unripe papaya: You should also avoid unripe or semi-ripe papaya as the latex content in it will stimulate contractions.
- Saturated fats: During pregnancy, you need to avoid saturated fats that can increase the cholesterol levels, putting your baby at risk of developing metabolic defects.
How Does Diet Affect Delivery Outcomes?
Maintaining a nutritious diet in pregnancy positively impacts the baby’s growth. At the same time, it also affects the delivery process. Adequate intake of iron, calcium, and omega-3 fatty acids can enhance your stamina and strength during labour.
Moreover, expecting mothers in Hyderabad can benefit from consulting with a normal delivery doctor in Hyderabad to create a customised dietary plan.
Final Words
A well-rounded diet in pregnancy is one of the most critical factors in ensuring the proper growth of the baby and a hurdle-less delivery. By focusing on consuming nutrient-rich foods, avoiding harmful substances, and consulting with an experienced doctor, you can confidently navigate this journey.
