While maintaining a healthy and balanced diet is a must for all individuals irrespective of age and gender, healthy eating when pregnant is especially important. It ensures that both you and your baby are in the best of health as growth occurs in the womb. There is no need to go on a special diet during pregnancy; instead, the woman must try and achieve a balanced diet during pregnancy, consisting of a blend of all the five major food groups. These are – protein, starchy foods, dairy, fats, fruits, and vegetables. Consuming such a balanced diet is essential for the baby’s growth and development.
A Balanced Diet for Pregnant Women
As a rule, healthy eating when pregnant requires the woman to consume the right quality and quantity of food that meets the body’s protein, carbohydrate, fats, and vitamins and minerals needs. Drinking plenty of water is also a crucial component of a healthy diet for pregnant women. A pregnant woman must ideally increase calorie intake by around 300 calories compared to pre-pregnancy levels of consumption.
A general thumb rule is that a daily diet for pregnant women must include five servings of fresh fruits and vegetables, six servings of whole-grain bread and cereals, three servings of milk or milk products, two or three servings of lean meat, fish, or other meat products, dry beans or peas and at least eight glasses of water.
How to Achieve a Healthy Diet during Pregnancy
To meet the daily requirements of most nutrients, the following foods can be consumed. Vitamins such as Vitamin C and D and minerals such as iron, folic acid, omega fatty acids, and others are extremely crucial for the baby’s development, and supplements in the form of multivitamins may be taken on the advice of your doctor.
- Fruits and vegetables: Eat plenty of fruits and vegetables on a daily basis. Not only do they provide a wide range of vital vitamins and minerals, but they also improve digestion and help to keep you and your baby healthy throughout the pregnancy. Most of the fruits and vegetables are safe to consume. However, it is recommended to consult with your doctor. Include green leafy vegetables in your diet to reap greater benefits.
- Starchy foods for carbohydrates: Choose starchy foods that are rich in fiber and vitamins. Low-calorie sources of carbs such as whole-grain bread, pasta, potatoes, rice, noodles, millets, oats, breakfast cereals, and so on are recommended.
- Protein: Protein is essential for the baby’s growth within the womb, and the best sources of protein are lean meat (avoid liver meat), fish, eggs, beans, pulses, and nuts. Ensure that meat is always well-cooked and contains as little fat as possible.
- Healthy fats: Consuming healthy fat is also recommended in small quantities and can be obtained from nuts, almonds, avocados, olives, peanut butter, and so on.
- Dairy: Dairy products are rich in calcium and other nutrients essential for your baby’s development. Whenever possible, opt for low-fat versions of dairy products.
This is not an exhaustive list of healthy foods for pregnant women, and it is advised to consult with a licensed nutritionist or your doctor before deciding on a diet that works for you. Some foods need to be avoided at all costs, such as certain varieties of cheese, raw and cold-cured meats, sushi, and so on.