Nutrition during pregnancy

Pregnancy is the most unexceptional moment in a woman’s life. It is that moment when everybody is extra careful about the expecting mother specially when it comes to food. The food consumed by the mother can directly affect the health of the child.

In this article, we will nourish the delicate phase of a woman’s life that needs utmost care and necessary precautions so that a healthy, graceful baby is born. We will see how you can manage your weight, have a balanced diet and also avoid foods which are not good for the baby.

How to manage your weight gain during pregnancy?

Most women should gain somewhere between 25 and 35 pounds (11.5 to 16 kilograms) during pregnancy. Most will gain 2 to 4 pounds (1 to 2 kilograms) during the first trimester, and then 1 pound (0.5 kilogram) a week for the rest of the pregnancy. The amount of weight gain depends on your situation.

· Overweight women need to gain less (15 to 25 pounds or 7 to 11 kilograms or less, depending on their pre-pregnancy weight).

· Underweight women will need to gain more (28 to 40 pounds or 13 to 18 kilograms).

· You should gain more weight if you are having more than 1 baby. Women having twins need to gain 37 to 54 pounds (16.5 to 24.5 kilograms).

A balanced, nutrient-rich diet, along with exercise, is the basis for a healthy pregnancy. For most pregnant women, the right number of calories is:

· 1,800 calories per day in the 1st trimester

· 2,200 calories per day in the 2nd trimester

· 2,400 calories per day in the 3rd trimester

Nutritional Requirements during Pregnancy:

Pregnancy diet is all about the right balance — a balanced diet.

Pregnancy is an important time to pay attention to oneself. If you take care of your health, you baby will be fine. The right diet is important for fetal growth. Moreover, post pregnancy mothers need a nutritious diet as they are lactating — breastfeeding their young ones.

• Energy & carbohydrates: Additional energy is required during pregnancy to support the metabolic demands of pregnancy and fetal growth.
• Protein: During pregnancy there is a need for additional protein. It is to support the synthesis of maternal and fetal tissues. The efficiency of conversion of dietary protein to milk protein is 70%. So, the need for protein is greatest when lactation has reached its maximum.
• Minerals: In pregnancy the needs for calcium, iodine, iron and zinc and in lactation calcium and iron increases.
• Vitamins: During pregnancy Vitamin D, Vitamin E, Vitamin K, Vitamin C, Thiamine, Riboflavin, Folic Acid and Vitamin B6 and during lactation Vitamin C and Vitamin B are highly essential.
• Fluid intake: You need to drink plenty of water. At least 4–6 glasses in addition to what is contained in the form of milk and other beverages. This should be taken throughout pregnancy and in lactation, an increased fluid is necessary for adequate milk production.
• Supplements: These should be taken as per doctor’s prescription. Self-medication is not recommended.
• Omega 3 Fatty Acids:Omega-3 fatty acids are essential fatty acids that must be consumed in the diet. Adequate consumption of omega-3 fatty acids is vitally important during pregnancy as they are critical building blocks of fetal brain and retina. Omega-3 fatty acids may also play a role in determining the length of gestation and in preventing perinatal depression.

FOODS TO AVOID

When it comes to pregnancy, there are certain foods that need to be avoided. Foods that are too high in mercury or Vitamin A can pose a health risk to your baby, as can foods that are known to cause food borne illness such as Listeriosis and Salmonella poisoning. Here are items that you may want to avoid while you’re pregnant.

1. Unpasteurized Milk:

Unpasteurized milk may contain listeria. Make sure that any milk you drink is pasteurized Unpasteurised milk and unpasteurised soft cheeses aren’t safe to eat in pregnancy. They are more likely to contain bacteria, which could give you food poisoning.

2. Avoid raw or partially cooked Eggs:

Make sure eggs are thoroughly cooked, until the whites and yolks are solid, to prevent the risk of salmonella food poisoning. Salmonella food poisoning is, unlikely to harm your baby, but it can give you a severe bout of diarrhoea and vomiting. Avoid foods that contain raw and undercooked eggs, such as homemade mayonnaise.

3. Avoid excess Caffeine:

You should limit caffeine during pregnancy; avoid having more than 200 milligrams (mg) of caffeine a day. High levels of caffeine can cause babies to have a low birth weight. Too much caffeine can also cause a miscarriage. Caffeine is found naturally, in some foods and is added to some soft drinks.

4. Avoid Alcohol:

There is NO amount of alcohol, that is known to be safe during pregnancy, and therefore alcohol should be avoided during pregnancy. Consider the risks; mothers who drink alcohol have a higher risk of miscarriage and stillbirth. Prenatal exposure to alcohol can interfere, with the healthy development of the baby. Depending on the amount, timing, and pattern of use, alcohol consumption during pregnancy can lead to Fetal Alcohol Syndrome or other developmental disorders.

5. Fish and seafood:

Majority of fish are polluted with heavy metals like mercury as most of India’s waters face severe contamination. But fish is also a great source of healthy Omega-3 fatty acids, proteins and iron- and is deemed as highly nutritious. Always ensure that whatever fish and seafood you eat is fresh and properly cooked — undercooked seafood like sushi is best avoided

6. Fenugreek seeds:

This is yet another Indian herb that is known to trigger a miscarriage if consumed during pregnancy. This is because fenugreek or Methi has properties that can stimulate contraction, leading to premature delivery or an abortion. If you are closer to delivery, you might be okay with it, but consumption of these seeds prior to the time may result in pre-term delivery or miscarriage. It is also essential to take your doctor’s opinion as some medicines are reactive to fenugreek seeds. They have also been reported to cause allergic reactions in pregnant women. So, these foods to avoid during pregnancy.

7. Green tea:

Drinking green tea is safeif you are consuming not more than one to two cups of green tea per day.Overdoing the consumption may affect your health because green tea also contains caffeine content in very minute levels.So, a regular and frequent consumption of green tea (more than two cups per day) may result in the side effects as caffeine may gradually build up and affect your foetus since the it does not have the ability to metabolize caffeine

8. Fruits

Eating fruits during pregnancy serves two major purposes

· Providing you with all the required nutrients (Vitamins and minerals) that are vital for the baby’s growth and development

· Reducing your sugar cravings and keeping your fresh, active and alive

But this does not mean that you can grab on any fresh fruit that you wish to! You must strictly avoid these fruits because there are certain fruits that may negatively affect the fetal development.

a) Papaya

Indians consider papaya to be very dangerous to consume during your pregnancy period as papaya can stimulate an abortion. How far this is true is still a debate. Anyhow, raw or semi-ripe papaya is quite unsettling for your tummy, making it quite dangerous during pregnancy. This is because raw papaya has enough traces of latex; a milky solution that is known to trigger strong uterine contractions. History has it that raw or unripe papaya was used in Asian countries to trigger abortions. Now, this would mean to eat papaya in quite large quantities. But ripe papaya is quite safe to consume as these latex traces are not found in ripe papaya. This makes it advisable not to have raw or semi-ripe papaya foods to avoid during pregnancy

b) Pineapple:

Pineapple comprises traces of bromelain enzyme that is found to be helpful in cervix softening and bringing on labour. Pineapple belongs to the family of food that gets your body heated very soon and therefore is not recommended during the conception period as it can trigger a miscarriage or premature labour. However, one needs to understand that a single pineapple contains just minute traces of the enzyme, as mentioned above, and it turns dangerous only if you have around six to seven pineapples together. However, Indians believe that pineapple belongs to the family of food that gets your body heated up very quickly and thus can trigger abortion and even premature labour.