Safe & Useful Foods For Pregnancy All Trimesters

Introduction:

1000 days of life is the most crucial period in a newborn’s life and a major public health concern worldwide. This timeframe determines a baby’s nutritional status, future work efficiency and immune power in disease prevention. But, to deliver a healthy baby a mother has to be healthier. Pregnancy is called as the phase in a woman’s life when her world is changed and she reborn as a ‘Mother’; so we say, ‘a baby gives birth to a mother’. Pre-natal, ante-natal and post-natal care are extremely important concerns in ensuring a woman’s wellbeing and her baby’s future upbringing. In India, after 70 years of independence, maternal mortality is often reported in both urban and rural setup. E- Facilities, digitalization, smart village concept and social networking could not bring down the rate of death in women while delivering a child.

One of the major causes of maternal morbidity and mortality is poor nutrition. Being economic affluent cannot ensure nutritional security if the food choice is wrong.

Special Nutritional Need in Pregnancy: Food Selections

During pregnancy, the nutritional need is higher than the normal recommended dietary allowance. Extra protein, calorie, fat, iron, vitamins, dietary fibers are needed to support the growth of a fetus.  Calorie requirement increases by 300 kcal in every trimester and can be fulfilled by including balanced amount of simple and complex carbohydrate, good quality first class animal protein, some vegetable proteins, saturated and unsaturated fats, vitamins, minerals, dietary fiber and anti-oxidants. For carbohydrate selection, a balanced proportion of sugar, glucose, green vegetables, leafy vegetables, cereals, and pulses are to be included. Protein need is to be met by milk and milk products, low-fat meat, egg, fish and sea foods. Fats can be given as ghee, butter, sunflower oil, groundnut oil, coconut oil, sea cod oil and walnut oil. Apart from major macronutrients, iron has to be included more in the diet by incorporating dates, animal liver, and spinach. 3-4 servings of fruits like mango, banana, chiku, apple, papaya are great to provide several vitamins and minerals in the pregnancy diet. Drumstick and leafy vegetables are recommended for fiber enrichment of the diet.

Tips on foods selections to make entire pregnancy safe : 

Some beneficial tips to be followed in pregnancy for safe and sound motherhood –

• Calculate your nutritional requirement based on your BMI, complications, presence of non-communicable diseases, food allergy, and menu preference.
• Intake nutritious, well prepared balanced diet containing the goodness of all nutrients.
• Avoid fried, spicy, fatty and junks to keep the stomach calm and better digestibility as heartburn and acidity are more common in pregnant women.
• Allergy causing foods have to identify and removed cautiously as they can pose a serious threat by developing anaphylactic shock or shortness of breathing.
• Natural, fresh, well cooked homemade diet is encouraged. Processed and packaged foods should be avoided to minimize the risk of health hazards due to food adulteration.
• Keep moving and do light exercises or yoga to accelerate gut functioning.
• Meditate and listen to good music to feel positive.
• Stop over thinking and keep a cool mind.
• Enjoy this special period and be happy to welcome the baby.

Lastly, family members have to be caring and empathetic enough to the mother during the period as Love can make every task a lot easier than in general. Happy motherhood!!