Diet chart for pregnancy

Have a balanced diet.

•Calories requirement in pregnancy

pregnant with one fetus, you need an extra 340 calories per day starting in the second trimester (and a bit more in the third trimester). That's roughly the calorie count of a glass of skim milk and half a sandwich.

•FOR TWINS consume about 600 extra calories a day, and women carrying triplets should take in 900 extra calories a day.

•Do take a multivitamin

• folic acid required is 400MCG daily.

•Calcium requirement -Women who are age 18 or younger need 1,300 mg of calcium per day. Women who are 19 or older need 1,000 mg per day.

•Iron requirement is ( 60MG elemental).

Iron is used by your body to make the extra blood that you and your fetus need during pregnancy.

Key Nutrients and Food Sources:

• Folate (Folic Acid):

  Essential for preventing neural tube defects in the baby and can help reduce the risk of premature birth and low birth weight. Good sources include leafy green vegetables, fortified cereals, and supplements. 

• Iron:

  Supports the production of more blood for both mother and baby. Excellent sources include lean red meat, poultry, beans, and fortified cereals. 

• Calcium:

  Crucial for the development of the baby's bones and teeth. Dairy products like milk, yogurt, and cheese are good sources, as are fortified plant-based alternatives. 

• Vitamin D:

  Important for bone development. Found in oily fish, egg yolks, fortified milk, and can be supplemented. 

• Vitamin C:

  Enhances iron absorption and supports the baby's growth. Good sources include citrus fruits, strawberries, and bell peppers. 

• Healthy Fats:

  Include sources like avocados, nuts, and seeds, which are important for overall health and development. 

• Protein:

  Essential for the baby's growth and development. Good sources include beans, lentils, eggs, lean meats, and fish.

  
  

Other Important Considerations:

• Hydration:

  Drinking plenty of water is crucial for overall health and supporting the pregnancy. 

• Limit Unhealthy Foods:

  Minimize consumption of processed foods, sugary drinks, and excessive amounts of unhealthy fats. 

• Avoid Alcohol and Tobacco:

  These substances can have harmful effects on the developing baby. 

• Food Safety:

  Be mindful of food safety practices to avoid foodborne illnesses, which can be particularly risky during pregnancy. 

• Consult with Healthcare Professionals:

  It's essential to consult with a doctor or registered dietitian for personalized dietary advice and to address any specific concerns or needs. 

 Do gain weight smartly

Its recommended not to put excessive weight in pregnancy, because obesity is associated with the risk of big baby, increase chances of diabetes in pregnancy and future in child , increase risk of delivery by cesarean section.

Pre pregnancy BMI. Ideal weight gain in pregnancy

< 18.5. 12.5 to 18 kg

18.5 to 24.9. 11.5 to 16 kg

25 to 29.9. 7 to 11.5 kg

>30. 5 to 9 kg

Don’ts in food

do not take more than the recommended amount of your prenatal vitamin per day. Some multivitamin ingredients, such as vitamin A, can cause birth defects at higher doses.

•Avoid taking single large meal, go for small frequent meals.

•Avoid eating raw meat.

•Seafood may carry harmful bacteria and viruses, which are eliminated when thoroughly cooked. Also, pregnant women should avoid raw fish and fish that may contain high levels of mercury.

Coffee-  women can safely consume a cup or two of coffee each day.

•Don’t eat unpasteurized milk products

•soda and arreated drinks-The FDA has said most common sweeteners, including those found in diet sodas, are safe to use in moderation during pregnancy. They include aspartame (NutraSweet and Equal), sucralose (Splenda), saccharin (Sweet'NLow), acesulfame potassium, neotame, and advantame. Saccharin is the exception. Avoid it during pregnancy.

Herbal tea-Many herbal teas are safe during pregnancy, but you should be cautious. Large amounts of some herbs such as peppermint and red raspberry leaf are thought to cause contractions and increase the risk of preterm labor.

•Eating Spicy Foods During Pregnancy-

    A majority of pregnant women experience indigestion as a result of hormonal changes and pressure from a growing uterus. So, it may be best to avoid foods that can trigger heartburn. They won't hurt the baby, but they'll make you mighty uncomfortable.