Diet And Nutrition during Pregnancy: Common myths & queries

Nutrition is important at every stage of life, but it’s especially important for the development of babies in the womb. Healthy diet during pregnancy is key factor for normal growth of foetus and normal health of mother. During pregnancy every women have lots doubts about diet & are advised by her near and dear ones about food to be taken and food to be avoided in pregnancy.

The maternal diet directly impacts the growth and development of the infant. We know that diets lacking key nutrients can result in serious birth complications and even preterm birth or miscarriage. Proper nutrition during pregnancy is vital to setting up both mother and baby for success after birth. Habits created during pregnancy can also help mothers improve their health and well-being long after delivery.

How much should I eat?

The extra energy requirement during pregnancy is around 300 kcal/day, which is around 15% more than your normal diet. Any consumption above this will add empty calories and weight to the mother.

My Mom says she remembers “eating for two”when she was pregnant with me. Do I need to eat more during my pregnancy?

No, there’s no need to eat for two when you are pregnant but eating well balanced diet is important for health and particularly important if you are pregnant. This is because your baby can reap the benefits of your healthy diet while he or she is growing during your pregnancy.

You don’t actually need to eat many more calories in pregnancy, and many women use less calories for exercise. So you may find that you don’t need to eat more during during the early and middle part of pregnancy to keep both you and thebaby healthy.

How much weight should I gain during pregnancy ?

A weight gain of 1 to 2 kgs in first trimester (month 1 to 3 kG0, and 1.5-2 kgs per month in second and third trimester ( month 4 to 9 ) is ideal for Indian mothers. The ideal total weight gian is thus 10 to 14 kgs for whole pregnancy.

I don’t feel hungry at all

It is due to hormones. Please have frequent small meals(6-7 times a day)

What should I eat?

Eat normal healthy home cooked well balanced diet. As far as possible avoid outside food. Try to eat small and frequent meals.Will discuss further dos & don’ts of pregnancy diet.

Can I eat non- vegetarian food ?

Yes, you can, but should be clean and thoroughly cooked. Avoid trying any exotic sea food, and sea water fish. Toy should avoid sushi and raw meat.

How much water should I drink ?

2.5 to 3 litres a day.

Is It OK to drink tea and coffee in pregnancy?

Both tea and coffee contain caffeine and you should limit the amount you have each day, but don’t need to cut it out entirely. Caffiene to excess is linked with slightly higher risk of miscarriage and low birth weight. FDA recommends that pregnant women limit their consumption of caffeine to 200 mg per day, which is equivalent to two cup of tea per day.

What are the foods to avoid in pregnancy?

When you are pregnant, it’s even more important than usual to look out for food hygiene:

• Wash your hands properly after using toilet and before preparing or eating food
• Wash fruit and vegetables thoroughly to remove dirt and pesticides
• Cook poultry and meat well

Its important that you eat healthy varied diet in pregnancy with lots of fruit and vegetables and plenty of nutrition without too much sugar and fat. There are also some specific foods that is wise to avoid:

Avoid certain fruits Papaya, Pine apple and peaches

Raw or lightly cooked eggs: may contain salmonella( a cause of food poisoning). Eggs should be cooked so that the white and yolk are solid.

Raw or undercooked meat and poultry: may contain toxoplasma. Meat and poultry should be cooked thoroughly.

Eating Liver is not recommended during pregnancy as it contains a type of vitamin A which if taken in excess can be linked to birth defects. Another type of vitamin A ( beta carotene) found in red, yellow and dark green fruits and vegetables, does not build up the liver and can be eaten safely.

Alcohol: It’s best not to drink any alcohol during pregnancy. Alcohol can increase chances of miscarriage and damage to the baby.

Junk Food: try to avoid or minimise your intake of junk food. It’s unhealthy because of the often high levels of fat and sugar. Sugar has calories without providing any other nutrients the body needs and adds to the risk of tooth decay ( which has certain risks for pregnant women) and obesity ( which increases the risk to both the mother and baby in pregnancy).

Package Juices: avoid them as they have preservatives.