This is the most beautiful time of your life. You probably feel like you have to do everything right for the baby in your belly. One of the biggest questions you may have is, 'What should I eat? What should I avoid?' Don't worry, today we'll talk about the best diet that will help you and your baby stay healthy. Remember, if you have any questions about your nutrition during pregnancy, never hesitate to talk to your doctor .
Goals of a healthy diet during pregnancy
Good nutrition is extremely important for your baby's growth and development during pregnancy. Simply put, you need about 300 more calories per day than you did before you got pregnant. If you're carrying twins, this could be as much as 600 more calories per day.
It may be a little difficult to eat this way in the first few months due to nausea and vomiting (`Morning Sickness`). However, while trying to eat as balanced a diet as possible, it is also very important to take the `prenatal vitamins` (vitamins needed during pregnancy) that your doctor prescribes.
To get all the nutrients you need, you need to eat a variety of foods instead of just one type of food.
Let's look at the table below to see the food categories and amounts we should eat per day.
| Food category | Recommended daily intake |
|---|---|
| Breads and cereals (whole grains) | 6-11 servings |
| Fruit | 2-4 servings |
| Vegetables | 4 or more shares |
| Dairy products | 4 shares |
| Protein (meat, fish, eggs, nuts) | 3 shares |
Essential nutrients for you and your baby
The need for certain nutrients is higher during pregnancy. Let's look at that separately.
Fiber
Fiber-rich foods can help prevent constipation , which many people experience during pregnancy . You can get fiber from whole-grain breads, bran rice, oats, beans, pasta, as well as fruits and vegetables. It's best to get fiber from your diet. But if that's not enough, talk to your doctor about taking a fiber supplement.
Protein
Your blood volume increases during pregnancy, and you also need to make blood for your baby. Protein is essential for this. Especially protein that is easily absorbed by the body , such as lean red meat, chicken, and fish. You can also get protein from things like beans, peas, lentils, egg whites, and tofu.
Healthy Fats
Both you and your baby need some fat to stay healthy. But the most important thing is to choose healthy, unsaturated fats . Good examples of these include olive oil, vegetable oils, avocados, and nuts.
Essential vitamins and minerals
The need for vitamins and minerals is very high during this time. In addition to the prenatal vitamins your doctor prescribes, it is also important to get these from food.
| Nutrient | Daily requirement | Available food |
|---|---|---|
| Calcium | 1,000-1,300 mg | Milk, yogurt, cheese, small fish with shells, green vegetables. |
| Iron | 27 mg | Low-fat red meat, spinach, beans, lentils. |
| Folate (Folate / Folic Acid) | 600 mcg (0.6 mg) | Dark green vegetables, chickpeas, beans (prevents conditions such as `Spina Bifida`, which are birth defects in the baby's nervous system). |
| Vitamin C | 80-85 mg | Oranges, grapefruit, strawberries, guava, papaya, broccoli, tomatoes, fish and chili peppers. (Makes iron easier for the body to absorb). |
| Iodine | 220 mcg | Iodized salt, dairy foods, sea fish (in limited quantities). (Essential for the development of the baby's brain and nervous system). |
Things you should definitely avoid during pregnancy
For your baby's safety, some foods may need to be completely or significantly restricted during this time.
- Alcohol: Stop completely. Alcohol can cause premature birth, intellectual disabilities, birth defects, and low birth weight.
- Caffeine : Limit to 300 mg per day. A typical cup of coffee contains about 150 mg of caffeine, and a cup of tea contains about 80 mg. Chocolate, especially dark chocolate, also contains caffeine.
- Fish high in mercury: Avoid eating large marine fish like shark, swordfish, and king mackerel. The high levels of mercury in these can damage the baby's nervous system.
- Unpasteurized soft cheeses: Avoid cheeses like feta, brie, and blue-veined cheese. These can contain a bacteria called Listeria, which is a dangerous infection during pregnancy. Hard cheeses like cream cheese are safe.
- Raw or undercooked meat and fish: Avoid eating raw fish, undercooked meat, and raw shellfish, such as sushi. These can contain harmful bacteria and parasites.
This is how to prepare food and drinks for difficult days
Nausea, constipation, and heartburn are common during pregnancy. These tips will help you manage your diet during this time.
- For nausea and vomiting (Morning Sickness): Eat something like crackers or dry toast before getting out of bed in the morning. Eat small meals throughout the day, rather than eating large meals at once. Avoid oily, fried, spicy, and greasy foods.
- For Constipation: Eat more fiber-rich vegetables and fruits. Drink at least 6-8 glasses of water a day.
- For heartburn: Eat several small meals rather than eating large meals. Some people find relief by drinking a glass of milk before meals. Limit spicy, acidic drinks, and caffeine.
Special advice for vegetarian mothers
If you are a vegetarian, you don't need to change your diet just because you are pregnant. However, it is important to adjust your diet to ensure that you and your baby get enough nutrients like protein, iron, calcium, and vitamin B12 . Include more beans, lentils, chickpeas, tofu, nuts, and green vegetables in your diet. It is best to talk to your doctor about this and seek the advice of a nutritionist if necessary.
Pregnancy Cravings and Pica
It's normal to have cravings for certain foods during pregnancy. As long as it's nutritious, it's okay to eat it in moderation.
However, sometimes you may feel a craving for things that are not edible, such as ice cubes, dirt, clay, chalk sticks, and starch. This condition is called Pica . This can often be associated with a condition such as iron deficiency (`Anemia`) . Do not eat such things for any reason. It is harmful to both you and your baby. If you experience such cravings, tell your doctor immediately.
Take-Home Message
- Eat a balanced diet that includes a variety of foods. Don't eat the same thing every day.
- Take the prenatal vitamins and iron supplements prescribed by your doctor, exactly at the right time.
- Completely stop drinking alcohol, smoking, and eating fish high in mercury.
- Drink plenty of water throughout the day. Don't let your body become dehydrated.
- Don't go on a diet to lose weight during pregnancy. It's harmful to you and your baby.
- If you have any concerns about your diet, eating habits, or any other health issue, be sure to talk to your doctor.
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