1. Insufficient nutrition can impact the mother & the baby
A good diet and sufficient nutrition are essential during pregnancy for proper growth of the baby. Pregnant women must consume 300 extra calories than they used to before pregnancy. Not having enough and nutritious food can cause long term implications for both the mother and the baby. While it subjects the baby to the risks of cognitive and emotional issues, the mother can acquire long-term ailments such as osteoporosis, thyroid, diabetes, anemia etc. Even though the vomiting and nausea in the first few weeks of pregnancy might make it difficult, ensure to have a balanced diet and take necessary health supplements to keep yourself and your baby healthy.
2. Have a variety of foods
Do not follow any restrictive diets during the entire term of your pregnancy. Eat a variety of foods so that your body gets all the nutrients it needs for the baby’s development. It is recommended to have 2 to 4 servings of fruits, 6 to 11 servings to grains and bread, 4 or more servings of veggies, 3 servings of protein sources like meats, fish, eggs or nuts and 4 servings of dairy products like milk, cheese, ghee etc. Keep the consumption of sweets and fats to a minimum.
3. Eat your fibers
Gas and cramping are two major problems during pregnancy. To deal with these issues, it is vital to increase the intake of fiber. Make sure you are having enough fiber-rich foods such as grains, whole-grain bread, cereals, rice, vegetables and fruits. Avoid cruciferous vegetables like cabbage, cauliflower etc. that can cause gas. If you can’t complete your recommended fiber intake through foods, you can consider taking natural supplements such as psyllium husk. Discuss with your doctor before starting any supplement. Also, remember to increase your water intake along with fiber.
4. Don’t miss out on calcium
As your bones expand and make way for the baby, you need more calcium. Your joints will also need more strength to support the baby’s weight. Don’t forget that your body will need calcium to develop the bones of the baby. Therefore, eat at least four servings of dairy products in the day ranging from milk, butter, cheese etc. Make sure that you consume between 1000-1300 mg of calcium each day.
5. Choose one source of folate
Folate is an essential nutrient that pregnant women should have to protect themselves and the baby from neural tube ailments like spina bifida. Have restricted quantities of one out of legumes and green vegetables just until you consume 0.64 mg of folate every day. However, leafy vegetables and beans can cause problems in some pregnant women. For those, having a folate acid supplement is recommended to be safe. Discuss any diet changes with your doctor before acting on them.