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Nutrition Week Day 3: Nutrition For Pregnant Women

Written by:

Kajal Tharwani

03 Sept 2022

30 Oct 2023

10 min

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Pregnancy is the most overwhelming experience for a woman. A woman’s body undergoes many hormonal and physical changes during this time. To fuel yourself and the baby, choosing the right foods and supplements is essential.

The proper diet will help you feel good and provide everything you and your baby need. A woman’s nutritional state affects not just her health but also the health of the fetus and newborn. Therefore, medical specialists recommend eating a balanced diet rich in nutrient-dense foods such as animal and plant-based proteins, fruits, grains, and vegetables.

1. RDA (Recommended Dietary Allowances) For Pregnant Women

2. Nutrients Essential During Pregnancy

3. Diet Plan To Adopt

4. The Final Say

RDA (Recommended Dietary Allowances) For Pregnant Women

ICMR Recommended dietary allowances for an expected mother 2010

NUTRIENTS	PREGNANT WOMEN (IIND & IIIRD TRIMESTER)
ENERGY( KCAL)
1. Sedentary 2. Moderate 3. Heavy	2250 kcal 2580 kcal 3200 kcal
PROTEIN(GM)	78 g
VISIBLE FAT(GM)	30 g
CALCIUM(MG)	1200mg
IRON(MG)	35 mg
VITAMIN A (MICRO GM)	800 mg
THIAMINE(mg)	1.4 mg
RIBOFLAVIN(mg)	1.6 mg
NIACIN(mg)	16 mg
PYRIDOXINE(mg)	2.5 mg
ASCORBIC ACID(mg)	60 mg
DIETARY FOLATE(MICRO GM)	500 microgram
VITAMIN B12	1.2 microgram
MAGNESIUM(mg)	310 mg
ZINC( mg)	12 mg

Nutrients Essential During Pregnancy

All the nutrients are essential during pregnancy, but some nutrients have to be focused on more.

1. Iron

The body needs a good amount of iron during pregnancy. As the iron produces more blood, your unborn child can receive oxygen. Moreover, deficiency of iron could lead to anaemia during pregnancy.

Premature birth, having a child with low birth weight, and postpartum depression are all risks that are increased by severe iron deficiency anaemia during pregnancy. According to ICRM (Indian Council Of Medical Research), iron is required to be 35 mg/day. You can get iron from green leafy veggies, eggs, enriched cereals, salt, date,anjeer, jaggery etc.

2. Folic Acid

Folate is a B vitamin that aids in developing the brain and spinal cord (neural tube defects). It is a synthetic form of folate found in supplements and fortified foods. Moreover, it has been shown to reduce the risk of premature birth and to have an underweight baby at birth.

According to ICRM (Indian Council Of Medical Research), folic acid is required to be 400 micrograms/ day. You can get green leafy vegetables, legumes, ground nuts etc.

3. Calcium

Calcium supports the healthy functioning of the circulatory, muscular and nervous systems. Infant bodies are poorly calcified at the time of birth, and an appreciable amount of calcium is involved in foetal development.

According to ICRM (Indian Council Of Medical Research), calcium is required to be 1200 mg/day. You can get green vegetables, gingelly seeds, broccoli, mozzarella seeds, and pink salmon.

4. Vitamin D

Vitamin D is highly essential as it enhances maternal calcium absorption. Maternal deficiency of vitamin D results in neonatal hypocalcemia and hypoplasia.

According to ICRM (Indian Council Of Medical Research), vitamin D must be 600 IU (international units) daily. You can get vitamin D from fatty fish, fortified milk and orange juice.

5. Protein

Protein is essential for the rapid growth of the foetus. Moreover, it plays a crucial role in the enlargement of the uterus, mammary gland and lactation.

According to ICRM (Indian Council Of Medical Research), proteins are required to be 78g per day. You can get protein from lean meat, seafood and eggs.

Diet Plan To Adopt

Spread your food throughout the day by following different food ideas to ensure that what you eat benefits your body and keeps you interested.

Early Morning: Detox water+ soaked overnight nuts ( almond, raisins, anjeer)

Breakfast: Wheat Rava upma with lots of vegetables/Paranthas with fillings of spinach, dal, potatoes, carrots, beans, cottage cheese, cheese with curd/Whole wheat toast with butter and omelette+ shake/almond milk/smoothies.

Mid Morning: Carrot beetroot soup/tomato soup/chicken soup/fruit chat with nuts.

Lunch: Roti with choice of dal, vegetables and a bowl of cucumber mint raita/Chicken curry with rice & veg salad/Cottage cheese paratha with butter and vegetable salad.

After Lunch: Fruits

Evening: Shake/smoothie/flavour milk Cheese and corn sandwich/Bread cutlet/Chicken cutlet/paneer tikka/boiled egg sandwich.

Dinner: Roti with dal, a vegetable of choice and a glass of buttermilk/Mixed dal khichdi with a vegetable curry and a bowl of curd/Vegetable pulao or chicken rice with a bowl of yoghurt.

Bed Time: Lukewarm turmeric milk/milk with a bit of nutmeg (jaiphal).

The Final Say

For the optimal growth & development of a foetus, a balanced & healthy diet is essential. A prenatal supplement can also assist in supplying the nutrients needed for pregnancy, breast- or chest-feeding, and postpartum healing. Always eat foods high in protein, calories, and carbs.

Strive to include 5 to 6 fruits and vegetables in your diet. As we all know, seeds and nuts are helpful foods you should try to incorporate into your daily diet. Most important, regular checkups & tests are essential. If any queries, consult with your gynaecologist or nutritionist.

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