Diet and Pregnancy | What to eat during pregnancy? [Part-2]

Dr. Veena Choodamani specializes in obstetrics, gynecology, and gynecological laparoscopic surgery in Trivandrum, India. she practices extensively at SK Hospital (Edappazhanji).

In this article, Dr. Veena Choodamani explains What to eat during pregnancy.

To maintain muscle tissue and body tissue, protein is needed. In addition, it is crucial for a baby’s growth, especially during the second and third trimesters. Pregnant women should consume about 70 grams of protein every day to meet their minimum requirements. Don’t forget that you may need a little more. If you have questions about your daily protein intake, contact your healthcare provider. The best sources of protein are lean meats, poultry, fish, eggs, dairy products, and legumes (beans).

All of the essential amino acids (building blocks) necessary for your body can be found in proteins. Ensure your body gets essential amino acids by eating a variety of protein sources every day.

The protein content of non-vegetarian food is higher than that of vegetarian food. “A pregnant woman can eat eggs, fish, meat, and chicken,” said Dr. Veena Choodamani. She specializes in obstetrics, gynecology, and gynecological laparoscopic surgery.

A pregnant woman should consume 40 to 70 grams of protein daily, and an egg contains 7 grams. You can easily increase your protein intake by eating two hard-boiled eggs a day without adding fat to your diet. As a bonus, a diet rich in protein can help you maintain a healthy blood sugar level.

Beans, milk, yogurt, eggs, soy products, and beans are among the vegetarian protein options. Another great option is Greek yogurt. When compared to regular yogurt, it contains twice as much protein. Beans, nuts, and chickpeas (red kidney beans, chickpeas, black beans, etc.) are other examples of plant-based protein-rich foods.

The importance of fat for health and nutrition, as well as for storing important vitamins, cannot be overstated. The body needs dietary fat for energy, just as carbohydrates and protein do. The body gets essential fatty acids from foods that contain fat. These fats are not produced by the body, so they should be included in the diet. Essential fatty acids are crucial to a baby’s growth and development.

Fat consumption should not exceed 20 to 35 percent of total calories, according to health experts. You should get most of your fat from unsaturated sources. Unsaturated fats can be found in fish, vegetable oils (canola, soybean, olive, peanut, safflower, and sunflower oils), nuts, and flaxseeds.

Strong bones and teeth require calcium for growth. All women should consume calcium. Especially pregnant women younger than 25 years of age whose bones are still growing.

Calcium consumption can be increased by 1,000 mg per day for pregnant women. Calcium-rich foods can be consumed in about three servings. Women 18 years and younger need 1,300 mg of calcium per day or four servings of foods high in calcium. Among women, calcium intake is often inadequate, so calcium-rich foods should be prioritized. Those who do not consume dairy products should consider taking a calcium supplement or a multivitamin.

Calcium is found in dairy products such as milk, yogurt, and cheese.

Oxygen is carried by iron through the blood and distributed throughout the body. In addition, it contributes to immunity, brain development, and metabolism. During the first few months of life, the growing baby stores enough iron for survival.

A pregnant woman’s body contains more blood, so she needs more iron than a non-pregnant woman. The recommended intake of iron during pregnancy is 45 mg per day from food and supplements. Iron is found in animal products such as red meat, fish, poultry, and eggs.

The type of iron found in animal products is different from that found in plant sources. Iron from plant sources is not absorbed as efficiently by the body as iron from meat, fish, and poultry. Nonetheless, iron absorption can be improved when accompanied by vitamin C-rich foods (such as red bell peppers or orange juice).

Vitamin K and iron are found in dates. You can feel better after eating dates, especially if you’ve been dealing with low energy or constipation. Also, keep in mind that dates contain a lot of calories and carbohydrates. If your doctor has prescribed you to monitor your blood sugar and calories, then don’t go overboard. Don’t go on more than six dates a day.

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