Eating for two doesn’t just mean eating more, it means eating right. Moms-to-be need a variety of foods from all of the food groups including whole grains, fruits & vegetables, lean proteins, low fat dairy and healthy fats. Your body goes through numerous physical and hormonal changes during pregnancy. The way you nourish your body during this time, affects your and your baby’s health. You must think beyond calories and consider a nutritious and a well-balanced eating plan.
Nutrition and diet requirements may vary each trimester and depend on multiple factors including individual’s body mass index, activity & energy levels, allergies, medical conditions (gestational diabetes, high blood pressure etc.), and other common discomforts including nausea, constipation, bloating, gas, indigestion etc.) Talk to Planko to get your personalized diet plans.
Staying balanced each day
Whole grains — Six servings of enriched, whole-grains including daliya, rotis made of wheat bran or ragi or jawar mixed in wheat aata, cheela made of suji or besan or moong daal, oats, cereals, brown rice, pasta, etc.
Fruits & Vegetables — Five servings of colorful fresh fruits and vegetables (including at least one serving of a dark orange vegetable, two servings of dark green leafy vegetables, and one serving of citrus fruit)
Proteins — Three to four servings of protein, include greek yogurt, lean chicken, eggs, raita, low fat milk, sprouts, whole dals in your daily meals, add paneer and tofu to salads. Quinoa — known as a “complete protein,” includes all the essential amino acids as well. Avoid foods with raw or partially cooked eggs or meats.
Low fat Dairy — Three servings of low-fat milk or milk products included milk, cheese, yogurt etc. Unpasteurized milk should be avoided.
Healthy Fats — From foods such as nuts, seeds, avocados, as well as vegetable oils including olive oil.
Fluids — 8–10 glasses of fluids per day. Include water, coconut water with lemon juice, lemon water with chia seeds, butter milk, green tea, and mint water etc.
Key nutrients for healthy pregnancy
Folic Acid — Folic acid is a pregnancy superhero! It is a man-made form of a B vitamin called folate. It reduces the risk of birth defects that affect the spinal cord. Natural food sources of folate include legumes, green leafy vegetables and citrus fruits. Folic acid can be obtained through fortified foods such as cereals, pastas and bread as well as supplements.
Iron — You need about twice the amount of iron as you did before you were expecting because your body uses iron to make extra blood for your baby. Maternal iron deficiency is the most common nutritional deficiency during pregnancy. Iron can be obtained from foods such as spinach, rajma, lobia, chana, sweet potato, some leafy greens (kale, broccoli, lettuce etc.), chicken and fish, fortified cereals, and beans as well as supplements.
Calcium — Calcium is needed for the healthy development of a baby’s teeth, bones, heart, nerves and muscles. Your body will do whatever it needs to take care of your baby, including taking the calcium from your body and giving it to your little one. So, if you want your bones and teeth to stay strong, you need to get extra calcium while your baby’s growing inside you. Calcium can be obtained from dairy foods such as milk, cheese, and yogurt, dark, leafy green vegetables as well as supplements.
DHA — DHA (docosahexaenoic acid) builds healthy tissues in many organs throughout fetal development and after birth. A developing fetus rapidly accumulates DHA in the third trimester. Some of sources of DHA include salmon, tuna, canola oil, sunflower oil, chia seed oil, walnuts and supplements.
Proper nutrition can be a game changer during pregnancy, offering a break from some of the most unpleasant symptoms while giving your baby a healthy head start. If you’re unsure whether your food choices are meeting yours and your baby’s nutritional needs, consider talking to Planko.