Pregnancy Diet for Healthy Pregnancy

Having a well balanced diet during pregnancy is the most essential care you can give to your unborn baby. Whenever you eat and whatever you eat have an effect on your baby. “Many women are under the impression that now they need to eat for two. This fact makes many paravoid about the increase in weight” Says Dr. Lima K Pattani, Specialist Gynecologist at KIMS Bahrain Medical Center. But it is important to remember that during pregnancy women do put on weight as it is your body’s adjustment to hold the child.

                  “The most essential period when you have to take care of your pregnancy diet is during its first three months when the principal organs and the nervous system of the body are formed. So begin a nourishing diet from the start even if you face discomfort like nausea. This is important if you want your baby to have a normal birth weight”, Dr Lima adds.

                 A well balanced nutritious diet consists of proteins, fats, carbohydrates, minerals all in one plate. Fruits & Vegetables, Cereals, dairy products and milk products will get you all the nutrients you need. Normally try and have at least three proper meals a day. You can also break it into six smaller meals in case have problems like nausea and heart burns. Be sure to include the following into the diet regularly.

1.            Proteins, Carbohydrates and Fat

The pregnant women must increase her dietary intake of proteins to provide for enlargement of her blood volume, uterus, breast, and placenta. Fetal protein synthesis requires adequate placenta transfers of aminoacids. Approximately 1 kg of protein is needed through the course of pregnancy. To provide this approximately 10g of additional protein must be consumed daily. So a pregnant lady must consume 60gm of protein daily. Sources of proteins include fish, egg, nuts, meat, diary products, peas and beans.

Carbohydrates are also a primary source of energy both for mother and foetus. For both mother and foetus, glucose and fatty acids provide the main source of energy. Glucose is the prime fuel in which the foetus heavily depends in order to achieve adequate tissue protein synthesis.

Fat storage accounts for one half of the total energy costs of pregnancy and occurs primarily between 20^th and 30^th weeks of gestation. Fat in the diet is a concentrated source of needed calories. Fat also is a carrier of essential fat soluble vitamins A, D and E all of which have an increased requirement during pregnancy.

2.            Folic Acid

Folate is important for the growth of maternal fetal and placental tissue because of its role in DNA  synthesis. Fetals demands impaired maternal absorbtion, and defective use are related to the increased folate requirement during pregnancy.

Folate deficiency has been thought to be associated with a number of abnormalities of pregnancy including antepactam bleeding, conjental malformations including neural tube defects, cleft up abortions of pregnancy induced hypertension. The recommended daily allowance of folic acid is 400 micrograms. Green leafy vegetables, liver, kidney, other meats, eggs and nuts are good dietary sources.

3.            Vitamin C [ascorbic acid]

          It is essential for normal cell integrity and growth. The daily required allowance for Vitamin C is 70 mg. Citrus fruits, strawberries, cantaloupe, raw cabbage and dark green leafy vegetables are among the best dietary sources. Vitamins like B12 and B6 are also essential for development of foetus. Liver, meat, fish, egg, whole wheat and banana are good sources.

4.            Iron

The total iron need during pregnancy is between 800-1000mg. The average daily adult diet contains 10-12mg of iron which is less than the daily requirement. The best dietary sources are liver, red meats, seafood, nuts, green leafy vegetables and iron –fortified cereals. Because of the difficulty in obtaining sufficient iron from diet, iron is the one nutrient supplement usually prescribed for women during pregnancy.

5.            Calcium

Calcium is necessary for the bones and teeth and co-adulation process. The fetal need represents a small fraction of that available and deficiency is extremely rare in developed countries. Because of the increased calcium need during pregnancy, it is recommended that daily calcium intake should be increased to 1200mg daily. Milk and diary products are good sources of calcium. Dairy products are sources of vitamin D also.

6.            Fiber

Pregnancy is often accompanied by problems like constipation, piles, etc. Have your diet needs to be full of fibers to avoid bowl movements. Eat fibrous fruits and salads daily to have a clean digestive system. Any digestion trouble will only add to your discomfort. Food items like brown rice, nuts, beans, pulses, oats etc are also rich sources of fibre.

Dr. Lima K Pattani [MBBS, M.D] is a Specialist Gynecologist at KIMS Bahrain Medical Center.

To book your appointment, call 17822123 or 17740485.

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