Nutrition During Pregnancy

The growth of a tiny baby inside a mother’s womb is like the foundation of a building. The mother’s diet during the nine months of pregnancy directly affects the foundation of a new human life.

Young mothers-to-be must take great care and seek proper advice to ensure their diet is healthy and nutritious for their baby.

As new cells, tissues, and bones are constantly being formed, the most important nutrients required in higher amounts are:

• Proteins

• Vitamins (especially B-complex vitamins)

• Minerals (particularly calcium and iron)

Essential Foods During Pregnancy

Milk and curds are among the most important foods to be consumed, as they are rich sources of protein, vitamins A, B, and D, and calcium.

• Those who eat eggs may consume one egg daily during pregnancy.

• Chicken and fish may be eaten in small quantities, preferably at lunch, as they can be difficult to digest.

• Mutton, beef, and other fatty meats should be restricted, as they are heavy and high in fat.

   

For adequate iron intake:

• Never skip a meal.

• Ensure dhal is included at both lunch and dinner.

• Eat whole-wheat chapatis at least once a day, preferably at dinner.

• Consume fresh fruits and vegetables daily, as vitamins B and C help improve iron absorption.

Increased Nutritional Needs in the Second Half of Pregnancy

In the second half of pregnancy, the need for protein and calcium increases significantly. Therefore, it is recommended to consume additional glasses of milk, making a total of three glasses per day, starting from the 4th or 5th month.

Milk is a rich source of protein and calcium, both of which are essential for the proper development of the baby’s tissues and bones.

Preventing and Controlling Nausea and Vomiting

Nausea and vomiting during pregnancy are mainly caused by hormonal changes. The severity varies from person to person and is often aggravated when the stomach is empty.

As the baby grows, food requirements increase. If these needs are not met through regular meals and consistent meal timings, stomach acids can build up, leading to nausea.

• For those who experience nausea early in the morning, it is advisable to eat a couple of biscuits or a small banana before getting out of bed.

• Otherwise, nausea or vomiting may occur while brushing your teeth.

• Some women experience nausea around 6:00 p.m. if they have not eaten since lunchtime.

  • Have biscuits and milk by 4:00 p.m.

  • Eat some fruit by 6:00 p.m.

Preventing and Controlling Heartburn

During the last trimester, as the foetus grows rapidly, the enlarged uterus may press against the stomach, causing stomach contents to move back into the oesophagus. The following tips may help reduce heartburn:

• Divide food intake into four to six small meals, eaten slowly in a relaxed environment.

• Avoid spicy, high-fat, and rich foods, as well as caffeine, alcohol, and foods that personally trigger discomfort.

• Avoid eating just before bedtime or naps.

• Antacids should be taken only if prescribed by the attending physician.