Introduction
For a healthy lifestyle during pregnancy, the Academy of Nutrition and Dietetics recommends key components such as a balanced diet, regular exercise, appropriate weight gain, and timely vitamin and mineral supplementation. To maintain a healthy pregnancy, three hundred extra calories are required each day.
These calories can be gained by having a balanced diet of vegetables, fruits, protein, and whole grains. A minimum quantity of sweets and fats should be consumed. Some pregnancy complications, such as nausea and constipation, can be reduced by having a healthy, well-balanced diet. One of the important parts of pregnancy nutrition is fluid intake; therefore, it is essential to drink several glasses of water daily and include more juices and soups. Caffeine and artificial sweeteners should be avoided.
Why Is Diet Important during Pregnancy?
During pregnancy, diet will help support the baby's well-being and supply the nutrition needed to develop and grow. Pregnant mothers must have a healthy diet rich in high nutrients and low in sugar, salt, and saturated foods.
Gaining weight is normal during pregnancy, but gaining too much or too little increases the risk of complications for the mother and the baby. The amount of healthy weight to be gained depends on the mother’s weight before pregnancy and, depending on Body Mass Index (BMI) which is evidence that is recommended as a guide during pregnancy. A well-balanced diet is essential during pregnancy to meet the nutritional needs. Certain foods contain higher amounts of nutrients specifically recommended during pregnancy.
To properly grow a baby's health and development and prevent certain conditions, certain nutrients are required, such as vitamin D, folate, iron, and iodine. If the pregnancy is planned, it is best to take folic acid supplements one month before getting pregnant and three months after conception. These folic acid supplements will protect against neural tube defects.
What Is a Balanced Diet?
There are five nutritional food groups in a healthy, balanced diet.
Those include:
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Vegetables and legumes or beans.
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Whole grains and cereals.
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Fruits.
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Lean meat and poultry, nuts, eggs, tofu, and fish.
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Dried foods include reduced-fat meat, cheese, and yogurt.
What Is the Ideal Food to Eat during Pregnancy?
During pregnancy, for fetal development and health, foods to be consumed are vegetables, fruits, grains, dairy products, and proteins.
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Fruits include honeydew, bananas, mangoes, cantaloupe, apricots, oranges, and red or pink grapefruit.
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Vegetables include carrots, cooked greens, sweet potatoes, pumpkins, spinach, tomatoes, and sweet peppers.
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Dairy products are fat-free or low-fat yogurt, skimmed milk, and soymilk.
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Grains such as cereals contain iron and folic acid.
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Proteins include nuts and seeds, beans, peas, lamb, pork, salmon, trout, herring, sardines, and pollock.
What Are the Foods to Be Avoided During Pregnancy?
During pregnancy, the following foods should be avoided:
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Unpasteurized milk and foods.
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Hot dogs and luncheon meats.
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Raw and undercooked seafood, eggs, and meat.
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Refrigerated smoked seafood.
These foods should be avoided during pregnancy, as there is a risk of carrying specific bacteria or parasites. When pregnant, infection with listeria, salmonella, or toxoplasmosis can cause certain complications for the baby and increase the risk of pregnancy loss. Certain types of fish, such as shark or flake, marlin or swordfish, orange roughy, and catfish, contain high levels of mercury; therefore, being selective about what type of fish to eat is important during pregnancy.
What Are the Guidelines for Safe Food Handling?
The general guidelines for safe food handling are:
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Raw produce should be rinsed under tap water before eating, cooking, or cutting.
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Hands should be washed thoroughly before starting to prepare food. Knives, countertops, and cutting boards should be washed after use and handling.
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At a safe internal temperature, beef, pork, or poultry should be cooked and verified by a food thermometer.
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All perishable food should be promptly refrigerated.
What Is the Importance of Folic Acid During Pregnancy?
The rich sources of folic acid are green leafy vegetables, berries, nuts, citrus fruits, beans, fortified breakfast cereals, and some vitamin supplements. The risk of neural tube defects in the brain and spinal cord will be reduced with the help of folic acid. Due to neural tube defects, there can be varying degrees of paralysis, incontinence, and intellectual disability. Unfortunately, pregnancy might not be noticed before twenty-eight days. Therefore, taking folic acid before conception and continuing throughout the pregnancy is essential. The healthcare provider or midwife provides an appropriate amount of folic acid to meet the individual needs.
What Are the Nutritional Requirements during Pregnancy?
During pregnancy, the nutritional requirements are:
Proteins: There is a requirement of 75 to 100 grams of protein per day, as the protein positively affects fetal tissue growth, including the brain. It increases the blood supply and helps the breast and uterine tissue grow during pregnancy.
Calcium: The calcium required daily is around 1000 milligrams during pregnancy. Calcium will help the body regulate fluids and build the baby’s bones and tooth buds.
Iron: The daily requirement of iron during pregnancy is 27 milligrams, and in combination with potassium, sodium, and water, it increases the blood volume and prevents anemia.
Vitamin C: The daily requirement is at least 85 milligrams per day. Vitamin C is present in fruits and vegetables and will help to promote wound healing, tooth and bone development, and metabolic processes.
How Many Extra Calories Can Be Gained During Pregnancy?
During pregnancy, the number of calories will increase each day. It is advisable to eat healthy twice, rather than twice as much. The prenatal nutrients required in the first, second, and third trimesters will likely stay the same. The calories required in the second trimester are about 340 additional calories per day. In the third trimester, the extra calories are about 450 calories a day. If there are twins, 600 extra calories will be required daily throughout the pregnancy.
Conclusion
During pregnancy, eating healthy for one’s health and well-being and the baby's development is essential. The pregnancy diet includes a variety of fruits and vegetables, grains and cereal foods, foods rich in iron, drinking plenty of water, and limiting the intake of foods and drinks high in saturated fat, added sugar, and salt to small amounts.
