What is the ideal diet in pregnancy?

Pregnancy Diet

For a woman, being pregnant is perhaps the happiest moment, as motherhood is the most wanted aspect of womanhood. There are several guidelines that a pregnant woman ought to follow and certainly intake of healthy, nutritious food is of prime importance during pregnancy.

The food the mother consumes forms intake for the fetus as it thrives on the food intake of the mother. Therefore it is necessary for the mother to consume nutritious food for the fetus to grow in a healthy manner as well as for herself to make her pregnancy a healthy and enjoyable period.

A good diet is inclusive of proteins, minerals, fats, carbohydrates, vitamins and good amount of water.

Protein
A good intake of protein in regular diet helps in cell growth and blood production. Fish, tofu, lean meat, peanut, poultry, egg whites and pulses are all rich in protein

Carbohydrates
Food with carbohydrates helps to produce energy that is required for the body. Bread, potatoes, pasta, cereals, rice, fruits and vegetables are excellent sources of carbohydrates.

Calcium
Food that is rich in calcium is a must during pregnancy. It helps in developing strong bones and teeth. It also helps in muscle contraction as well as proper nerve functioning. Milk, yogurt, spinach, cheese, sardines or salmons with bones are rich sources of protein. Calcium intake is extremely important during pregnancy, since the baby demands a high supply of calcium. Hence it is necessary for the mother to increase intake of calcium in order to prevent the loss of calcium from her own bones.

Iron
A good intake of iron helps in production of red blood cells which keep anemia at bay. Spinach, cereals, lean red meat; and iron fortified whole grain breads contain a lot of iron. Vegetables like drumsticks or beetroots are also rich in iron

Vitamin A
Vitamins are providers of healthy skin, good eyesight and they also aid in developing strong bones. Sweet potatoes, carrots, and dark green leafy greens are good sources of vitamin A

Vitamin C
Citrus fruits, tomatoes, broccoli; fortified fruit juices carry vitamin C that is necessary for healthy gums, teeth and strong bones.

Vitamin B6
Food rich in vitamin B6 like pork, gram, whole grain cereals and bananas supply this vitamin to the body. The vitamin not only helps in formation of red blood cells but is also useful for the effective use of protein, carbohydrates and fat by the body.

Vitamin B12
This vitamin aids in the formation of red blood cells and also helps to keep the nervous system healthy. Meat, poultry, fish, and milk provide this vitamin.

Vitamin D
Dairy products, fortified milk, cereals and breads are all good sources of vitamin D that help in the absorption of calcium and for development of healthy bones and teeth.

Folic acid
Green leafy vegetables, peas, beans, dark yellow fruits and vegetables, and nuts are all rich in folic acid and help a lot in blood, protein and enzyme production. Folic acid helps stop neural tube defects that occur during early stages of pregnancy. Therefore a good amount of folic acid is essential for the body before pregnancy and during early weeks of pregnancy. Despite presence of folic acid in one's natural diet, pregnant women are advised to take folic acid supplement.

Diet for Vegetarians
It is highly challenging to provide the body required nutrition during pregnancy if a person is following vegetarian diet. In such a case it becomes very important to supplement a diet that is sans fish, meat, poultry, and eggs. The pregnant woman is usually advised to opt for vitamin B12 and vitamin D supplements. It is also very important to consult a dietitian for a prescribed nutritious diet for the mother and the fetus.