Importance of Diet During Pregnancy
Motherhood is perhaps the most revered and awaited moment in a woman's life. It is, however, also a time when a lot of care has to be taken to maintain both the mother and the child's health. Since the growing fetus receives its nutrition from the mother, any deficiency in the mother can reflect in the baby.
Sometimes, if the vital nutrients are not consumed in adequate quantities, the fetus might take the better part of it, leaving the mother malnourished. A malnourished mother can have a complicated pregnancy. Therefore, it is best to take care of your nutrition as you move along your pregnancy.
It is recommended that you start taking good care of your nutrition so that your body is prepared to get pregnant and feed the fetus. About three months before you plan to get pregnant, start taking good care of your diet.
Emphasize on all the food groups that constitute a balanced diet and the micronutrients that are vital to the development of the fetus.
Here is what you should include in your diet:
Protein. Cells and tissues are made up of proteins and are therefore important for the growth of a fetus. You do not need additional protein supplements if you have an adequate amount of proteins in your diet. Lean meats and egg whites are rich sources of proteins. If you are on a vegetarian diet during your pregnancy, you can eat tofu, soya and peanuts instead of meat and eggs.
Carbohydrates. Carbohydrates are energy giving foods that you should be eating during pregnancy. They are important to keep up the energy levels in the body. Starchy foods like potatoes, cereals and pastas are good sources of carbohydrates.
Calcium. Calcium is required to develop the bones of the fetus. Foods rich in calcium should be taken in adequate quantities otherwise the fetus derives calcium from the mother's body by demineralizing the bones of the mother. Dairy products are rich in calcium. Calcium also aids in the functioning of the nerves, and contraction and expansion of muscles.
Iron. Red blood cells get their color from the iron that we consume. Iron helps in transporting oxygen through the blood, to the various organs of the body. A lack of iron decreases the red blood cell count in the body and causes a condition known as anemia. All meat products are rich in haem iron that has high bioavailability. Cereals, beet root, spinach and other green leafy vegetables are also good sources of iron.
Apart from these, vitamins A, C, B6, B12, D, and K are good for the health of both the mother and the fetus. Tomatoes, pulses, and carrots are good sources of vitamins and minerals.
It is also important to take a lot of folic acid supplements. Along with this, exercise during pregnancy is also important to keep yourself healthy.
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