When you are pregnant, you are not only eating for your benefit but also for your child. The growth of the baby depends upon the nutrients she gets from you. Iron, calcium, folic acid, and vitamins are some of the most important nutrients that you will need during pregnancy.
Pregnancy is a complicated process where many processes are taking place in your body at the same time. Your baby’s birth weight will determine her future health. Your baby should neither be born with a higher weight than normal nor lower weight than normal. Both these conditions may affect the baby later. Your diet will determine the baby’s weight and her future.
Iron and Folic Acid
Pregnant women should pay attention to the intake of the most important nutrients like iron and folic acid. Iron is most crucial in the first and third trimester. Eat foods like spinach, leafy vegetables, raspberries, strawberries, beetroot, raisins, dates, dried figs etc. to help you keep up with maintaining your iron requirement. Folic acid is specifically required at the stage where the baby’s brain and spinal cord are developing. And, the above-mentioned food options can help you fulfill your folic acid requirement.
Calcium
Calcium intake during pregnancy is important for the skeletal development of the fetus. A glass or two of milk during the day can be helpful. Also include other milk products like cheese, yogurt, paneer, etc., as they are rich sources of calcium.
Vitamins
It is extremely important to have enough vitamins and minerals during pregnancy to help ensure normal growth of the baby. Vitamin D is essential to keep your bones healthy. Vitamin D regulates the amount of calcium and phosphate in the body and is required to help keep bones and teeth healthy. A walk in the morning and exposing yourself to sunlight can help you with the required amount of Vitamin D. Vitamin C is important as it improves absorption of iron. Fruits and Vegetables are the best sources of vitamin c and you should have plenty of them.
Apart from all of this, do consult your gynaecologist, go for regular checkups, and have the extra supplements recommended by the doctor.
Other Guidelines to a healthy nutritious diet:
- Eat steam and grilled vegetables. This will help retain the vitamin C content.
- Vitamin C rich food should be had with plant sources of iron. This helps increase iron absorption.
- Eat local fruits and vegetables and eat them when they are fresh. Food products that are transported from a far place lose on the nutrient content.
- Avoid dairy products while eating your meals. Calcium can disrupt iron absorption.
