27 Dec
Pregnancy is a transformative journey, and maintaining proper nutrition is essential for both mother and baby. Dr. Archana Kankal, Consultant Gynecologist at Sahyadri Hospital, Nagar Road, Pune, shares expert advice on how to ensure a healthy and well-balanced diet during pregnancy.
Importance of Nutrition During Pregnancy
A nutritious diet during pregnancy:
- Prevents anemia by maintaining healthy hemoglobin levels.
- Reduces complications during delivery.
- Supports the baby’s growth, ensuring a healthy birth weight (above 2.5 kg).
- Promotes maternal health for a smoother recovery post-delivery.
What to Eat During Pregnancy
A well-balanced diet is key to meeting your nutritional needs. Here’s a breakdown of a healthy pregnancy diet plan:
1. Breakfast: Start the Day Right
- Best Choices: Poha, upma, idli, paratha—rich in carbohydrates for sustained energy.
- Add protein sources like 2 eggs (for non-vegetarians) or sprouts (for vegetarians).
- Avoid: Processed cereals like cornflakes or oats for breakfast—they’re more suitable for weight maintenance.
2. Mid-Morning Snack (11:00–11:30 AM)
- Opt for a fruit or fruit juice to boost energy.
- A small snack like peanut-jaggery laddoo can help maintain iron and hemoglobin levels.
3. Lunch (1:00–1:30 PM)
- Include roti, vegetables, dal, rice, and salads for a fiber-rich, balanced meal.
4. Evening Snack (4:00–6:00 PM)
- Choose light snacks to maintain energy levels and prevent sugar dips.
5. Dinner (7:30–8:00 PM)
- A complete meal similar to lunch ensures optimal nutrition before bedtime.
Foods to Avoid During Pregnancy
Certain foods can harm both the mother and baby. Here’s what to steer clear of:
- Spicy and Fried Foods: These lack nutritional value and can cause digestive discomfort.
- Outside Food: It increases the risk of infections, leading to unnecessary antibiotic use.
- Sugary Treats: Limit sweets, ice cream, and chocolates to prevent excess weight gain and gestational diabetes. Opt for healthier alternatives like jaggery, peanut laddoos, or dates.
- Dry Fruits in Excess: Despite myths, moderate consumption is safe and nutritious.
Why Indian Food is the Best Choice
Indian meals are naturally well-balanced and rich in:
- Carbohydrates
- Proteins
- Fibers
They provide excellent nutrition for expectant mothers. Preparing meals at home ensures hygiene and reduces the risk of infections.
Key Takeaways for Moms-to-Be
- Stick to home-cooked, clean, and balanced meals.
- Avoid processed, spicy, and fried foods.
- Include a mix of carbohydrates, proteins, and fibers in every meal.