Our ancient literature of Ayurveda is full of instances of how the baby's growth is affected in the womb and there was a lot of stress on “garbh sanskar” which laid down certain rules to be followed by the pregnant and lactating lady, as to what she should eat and what she should avoid. Today, as our scientific knowledge is growing and we now know the epigenetic theory - which says that chronic diseases in the adult life may be a result of malnutrition of the fetus during pregnancy and so the importance of nutrition in pregnancy cannot be more stressed upon.
Count on our experienced doctors at Manipal Hospitals for reliable information about all your concerns related to nutrition during pregnancy. We have the best obstetrics and gynaecologists in Kharadi, so book an appointment now.
IT IS SAID “YOU ARE WHAT YOU EAT”
Nutritious food protects against disease and helps us to recover from illness. Over the last decade, there has been a tremendous change in lifestyle and eating patterns, with easy availability of ready to eat meals and fast foods. The demands of the growing fetus, along with the physiological changes in the body, require extra nutrition during pregnancy. This does not mean that the lady should eat for two, it simply means adding good food to the diet so that all nutritional requirements are met.
Weight gain – An average of 10 – 12 kgs of weight for women with a healthy weight is recommended, it may be a little more or less depending on the BMI of the patient. Overweight and obese women may be allowed to gain lesser weight.
Pregnancy is a good time to develop a healthy lifestyle which can be maintained post-pregnancy as well. Continue reading to find out what you you must consume during pregnancy.
Carbohydrates
They are the most important part of our meal and they are required to provide energy to the body. Carbohydrates are present in rice, wheat, and potato and constitute the main part of our meal. Adding whole wheat flour rather than refined flour (maida) to the diet is a good idea.
Protein
The growing fetus requires protein for development. Pulses are an integral part of the Indian diet so all pregnant women should incorporate this into their diet. Eggs, meat, and poultry are good sources of protein. However one should be careful of cold, uncooked and undercooked meat as there is a chance of listeriosis or toxoplasmosis which may lead to miscarriage.
Iron
Iron is an essential requirement during pregnancy and the most common deficiency amongst Indian women, therefore, food with high iron content should be included. Green leafy vegetables such as palak (spinach), methi, chawli, jaggery, and chana are good sources of iron. The daily requirement of iron for a pregnant lady is just double that of a non-pregnant and keeps on increasing throughout pregnancy. Iron deficiency is related to a number of complications in pregnancy, so a special focus on iron-rich food should be there.
Calcium
Til (sesame seeds), and dairy products (milk, curd, buttermilk ) are important sources of calcium. Having soaked almonds in the morning is a good way to start your day. Around 1.2 gm/day of calcium is required during pregnancy.
Folic acid
All green leafy vegetables and legumes are rich sources of folic acid. However, in the first trimester, the doctor will supplement folic acid tablets. Folic acid deficiency is seen to cause neural tube defects and it would be a good idea if folic acid supplementation is started prior to conceiving, however one must consult the doctor beforehand.
Other minerals
Zinc, manganese, and phosphorus are required in smaller quantities and are present in fresh fruits, vegetables and sesame seeds.
Locally available millets-ragi, jowar, bajra have a high content of fibre and minerals like iron, phosphorus and manganese. Overcooking food may result in the loss of important minerals and food. Constipation is a common problem during pregnancy and having high-fibre food and vegetables helps to avoid this. Avoiding meals with high sugar content such as – cakes, pastries, doughnuts, and soft drinks will go a long way. It is a good idea to avoid or at least limit ordering food from outside.
Ensure that the platter should have a healthy mix of fresh fruits, vegetables, milk, curd, daal and wholewheat chapattis. The less refined food- the better.
Busting The Myths
Here are some common myths related to food during pregnancy:
Papaya And Pineapple - Papaya contains an enzyme known as papain, however, this is present in the seeds of the fruit and, therefore, it is safe to have ripe papaya, unripe version has latex and therefore should be avoided especially in the first trimester. There is a misconception that pineapple in pregnancy is harmful too but that too is not backed by any scientific evidence and therefore it's completely safe to have pineapple as well.
Ghee In Last Trimester Helps In Delivery - There is a common myth that having ghee in the last trimester helps in an easy delivery, however, excess of anything is harmful and therefore should be avoided and no amount of oil or ghee would help in easing the delivery.
Coconut And Saffron - Having coconut and saffron during pregnancy make the baby fairer, however, this is not the case though coconut water and saffron have minerals and antioxidants which would be a good idea to have during pregnancy, however, this would not change the colour of the skin which is determined by the genetics of the baby.
Tea And Coffee - Indians, somehow, have a fancy for fairer skin and this misconception also arises from the need to have fairer children. It is said that having tea and coffee during pregnancy will make a child’s skin darker, however, it is only the genetics which determines the colour of the skin, though, it may be a good idea to avoid excess tea and coffee which may cause nausea or vomiting during pregnancy.
The food you eat will hugely impact the delivery and your child’s health, hence you must indulge in mindful eating and switch to healthier options during pregnancy.
Manipal is one of the best gynaecology hospital in Kharadi Pune, well prepared to welcome a new life into the world at all times, our obstetrics unit is one of the premier disciplines concerned with childbirth. Call us to connect with the best gynaecologists in Kharadi, our doctors can guide you well and address all your concerns related to food and nutrition.
Manipal Hospitals, Kharadi Pune
