Expecting a baby is a very special and beautiful time in life, isn't it? During this time, when a little life is taking shape inside your body, providing the best nutrition for you and your baby is the number one priority. "Do I need to eat for two now?", "What should I eat?", "What should I eat at all?", etc. You probably have a lot of questions in your mind. Don't worry, it's very normal. Today, we'll talk about your diet during pregnancy in a simple and friendly way to help you on this journey.
Here's how to plan your meals for a healthy baby
You need about 300 extra calories a day than you did before you got pregnant (and 600 more if you're carrying twins). But this doesn't mean you can just eat whatever you want. You want to get the most nutrition from every meal you eat, both for you and your baby.
It can be difficult to eat on time with the vomiting and morning sickness in the first few months. But try to eat as well-balanced a diet as possible. It's also very important to take the prenatal vitamins your doctor prescribes.
Well, let's see what essential nutrients you should add to your diet during this time, and what foods contain them.
| Essential nutrient | Why is it important? | Get it from these foods |
|---|---|---|
| Folic Acid | It is essential to prevent neural tube defects in the baby's brain and spinal cord. An example is a condition called Spina Bifida . | Dark green vegetables like spinach and kale, lentils, chickpeas, beans, oranges, and vitamins prescribed by the doctor. |
| Iron | Your blood volume increases during this time. This helps provide the baby with the oxygen it needs. Iron deficiency can cause fatigue and anemia. | Beef, chicken, fish, eggs, soy, spinach, lentils, raisins, dates. It is better to take iron with something containing vitamin C (lemon, orange) to absorb it better. |
| Calcium | It's important to build strong teeth and bones for your baby. It's also important to keep your bones strong. Otherwise, calcium will be taken from your bones and you could develop osteoporosis later in life. | Milk, yogurt, cheese, small fish with shells (sparrows), clams, sesame seeds, and crabs. |
| Protein | It is essential for the development of all of the baby's organs, muscles, and tissues. | Eggs, meat, fish, dairy products, lentils, chickpeas, green beans, soy. |
| DHA (Omega-3) | Very important for the development of the baby's brain and eyesight. | Oily fish like salmon, tuna, and mackerel (about twice a week), and some types of eggs. |
| Fiber | Helps prevent constipation, which is common during pregnancy. | Brown rice, buckwheat, oats, whole grain bread, vegetables, fruits (especially bananas, papayas). |
Also, remember, it's very important to drink enough water . Try to drink at least 8-10 glasses of water a day.
Let's stay away from these foods for a while, shall we?
While there are things that are good for you and your baby, there are also things you should definitely avoid during this time. Some of these can be harmful to your baby.
- Alcohol: This is a no-no. Alcohol can seriously harm a baby's development, cause premature birth , and birth defects.
- Limit caffeine: Coffee, tea, chocolate, and some soft drinks contain caffeine. It's best to limit your intake to one to two cups of coffee a day. Too much can increase the risk of low birth weight.
- Fish high in mercury: Large sea fish like shark, tilefish, and tilefish are high in mercury. These can damage your baby's nervous system. Instead, eat fish like salmon, mackerel, and shrimp.
- Unpasteurized milk and cheese: Avoid some soft cheeses (like feta and brie) and products made with unpasteurized milk . These can contain a bacteria called Listeria , which can be harmful to your baby. Check the label and only use products that say "pasteurized."
- Raw or undercooked meat, fish, and eggs: Avoid raw sushi, undercooked meat (medium-rare steak), and raw eggs (which may be found in some sauces). These can contain harmful bacteria.
What do you do when you have problems like loss of appetite and vomiting?
Pregnancy is not always a beautiful time. There may be times when you feel like you don't even want to eat.
- For Morning Sickness : Eat something dry, such as a cream cracker biscuit or two, before getting out of bed in the morning. Eat several small meals throughout the day instead of eating large meals. Drinking ginger tea also helps some people. Avoid oily, spicy, and fried foods.
- Constipation: Eat more fiber-rich foods (fruits, vegetables, bran rice). Drink plenty of water. This can help control it to a large extent. If it's difficult, talk to your doctor.
- Heartburn: Eat small amounts of food rather than eating a large meal. Reduce spicy and oily foods. Some people find relief by drinking a glass of milk shortly before meals.
Never diet to lose weight during pregnancy. It can deprive you and your baby of the nutrients they need to stay healthy. If you have any concerns about your weight gain, the best person to talk to is your doctor .
Pregnancy Cravings and Pica
It's normal to have cravings during pregnancy. It's okay to crave things like mangoes, pickles, and ice cream. But if it's getting in the way of a healthy diet, you need to control it a bit.
However, sometimes you may have an excessive desire to eat things that you shouldn't eat, for example , dirt, clay, chalk sticks, ashes, and ice cubes . This condition is called pica . This can often be a sign of a nutritional deficiency, such as iron deficiency. If you have an urge to eat strange things like this, don't eat them. They are very harmful to both you and your baby. Tell your doctor immediately. If you accidentally ingest something poisonous, you can also call the National Poisons Information Center at the Colombo National Hospital for advice.
Take-Home Message
- Make your diet colorful and varied. Eat a balance of vegetables, fruits, grains, protein, and dairy products.
- Never skip taking the vitamins (especially those containing folic acid and iron) prescribed by your doctor.
- Completely avoid alcohol, smoking, and unhealthy foods.
- Drink enough water. Stay hydrated throughout the day.
- If you have any concerns about your diet, weight, or any other health issue, talk to your doctor openly about it. Don't be afraid or embarrassed.
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