Essential Nutritional Needs During Pregnancy
Crucial in the first trimester, folic acid prevents neural tube defects and supports the formation of the brain and spinal cord. Green leafy vegetables, beans, and cereals are excellent sources.
Protein is the building block for the baby’s cells, muscles, and tissues. Incorporate lean meats, eggs, dairy products, and plant-based proteins like lentils and tofu to meet daily requirements.
The baby’s skeletal development relies on adequate calcium intake by the mother. Gynaecologists recommend dairy products, fortified plant-based milk, almonds, and leafy green vegetables to maintain bone health for both the mother and baby.
Iron-rich foods like lean meats, spinach, and legumes prevent anaemia and support the increased blood volume needed during pregnancy. Pair with Vitamin C-rich foods to enhance absorption.
Ample water intake helps in digestion, nutrient absorption, and maintaining amniotic fluid levels. Aim for at least 8-10 glasses of water a day.
Omega-3 fatty acids found in fish, walnuts and flaxseeds are essential for the baby’s brain and eye development. They also reduce the risk of preterm labor.
Vitamins like B12, D and iodine are crucial for energy, bone health and immunity boost up. Regular prenatal supplements as prescribed by your gynaecologist ensure these needs are met.
Indulging cravings in moderation is fine, but prioritise nutrient-dense snacks like fruits, nuts and whole grains.
Dr Bani Kumar Mitra, Abha Surgy Centre