How many of us can say that we haven’t tried at least one fad diet in our lives? In an attempt to look like all the bikini-clad models, we’ve followed at least one, if not many diets. From Keto to Atkins to low carb, there all kinds of diets that promise you a size zero figure and a healthy body. While their effectiveness is debatable, one thing is for sure. None of these are advisable during pregnancy.
So what should your diet be during the nine months?
Have Some Protein
The amino acids in the protein are crucial in developing your body’s cells. Of course, it’s the same for your baby’s body as well. So, include protein-packed food in your diet, especially in the second and third trimester. During these two trimesters, your baby’s growth is rapid and needs a lot of good, nutritious food. The recommended intake amount is 27 mg per day, which is roughly at least 3 servings of protein daily.
Get the goodness of protein from food like lean meat, poultry, dairy, fish and shellfish. However, avoid deep sea large fish like tilefish, swordfish, marlin, shark and albacore or “white” tuna. These contain high levels of mercury, which will negatively impact the baby’s brain and kidney development. Eggs, milk and dairy products are also packed with protein.
Increase Your Iron Intake
Anemia and infections are common complaints of a pregnant woman. This is where a healthy iron intake comes into play. Consumption of iron not only helps you tackle these complaints but also improves your baby’s development. Iron carries oxygen to your baby, which boosts its brain development. It also supplies sufficient oxygen to your muscles and reduces symptoms such as depression, fatigues, irritability and weakness.
So, ensure to include the right food sources like meat, poultry, fish, and dried beans and peas in your diet. Iron-fortified cereal is also a great source of iron. However, since your body doesn’t easily absorb iron, include vitamin C in your iron-rich meal. To give you an example, a little spritz of lime on your salmon should do the trick.
Include Folic Acid
Here’s another common complaint amongst pregnant women – hemorrhoids. Yup, not pleasant at all. But as common as it is, it is also easily avoidable. Just include a lot of fruits and green leafy vegetables which are high in fibre. Also, fruits and greens contain essential nutrients like vitamin C and folic acid, which prevent neural tube defects. Meaning, a healthy baby.
So, eat plenty of fruits including oranges, grapefruits, honeydew and watermelons and vegetables like tomatoes, broccoli, brussel sprouts and cauliflower. Dark leafy greens are also a good source of folic acid so include some kale, spinach and arugula. Legumes such as black or lima beans and black eyes peas also give you the necessary amount of folic acid. In a day, have 2-4 servings of fruits and 4-6 servings of vegetables.
Don’t Forget Your Calcium
Strong bones and healthy teeth. You already know which nutrient we’re talking about here. Calcium is essential to build accident-proof bones and teeth, but there’s more to gain. Adequate calcium in the body also helps blood clotting in case of injuries and improves muscle and nerve functions. A growing baby needs a lot of calcium, and if your diet fails to provide the necessary amount, your body will take calcium from your bones. This will lead to other health effects in the future like osteoporosis. Not something you’d like to have.
So, get all the calcium you need from milk and dairy products and green vegetables. Most of the calcium-rich food makes for lovely desserts (milk or dairy product based) like cheese, yogurt, and puddings. Cream soups along with seafood, dried peas and beans also provide you with enough calcium. You should have at least 4 servings of dairy products daily, which should be at least 1000 mg of calcium.
Now, it can be challenging to plan a balanced diet. After all, there’s a lot you need to consider and plan. But if you think you can’t do it, it’s time to pay the dietitian a visit. And where’s a pregnancy dietitian in Delhi NCR?
Welcome to The Bump To Baby Co. There is no dearth of any pregnancy dietitian in Delhi NCR, but our services go beyond just diet charts and nutrition tips. We offer a host of other prenatal care activities and sessions for a happy pregnancy and a healthy baby.