A Healthy Start

As per researches, all women of child-bearing age, not just pregnant women, must consume supplements of folic acid to prevent neural tube defect. However, it is crucial to avoid getting too much vitamin A during pregnancy as this can lead to birth defects.

Those pregnant must not use drugs containing vitamin A like acne medications that have retinol or its analogues. Getting abundant amounts through vegetables and fruits is safe though.

While weight gain varies widely among women, an average of 10-15 kgs is considered appropriate, based on weight status prior pregnancy. Maximum weight gain occurs during the second and third trimesters. It is good to have little weight gain (less than 2 kgs) for the first 12 weeks. Then, in the second and third trimesters, a weight gain of about 500 gm a week is suggested. Unexpected weight gain during pregnancy may indicate hormonal imbalance.

Energy needs during the first trimester are almost similar to non-pregnant women. During second and third trimesters, energy needs are increased by about 15 per cent (300 kcal/day) of a non-pregnant woman’s requirements. Increased calorie needs must be taken care of with fiber foods like whole grains (millets, wheat germ, ragi and oats), nuts, dry fruits, eggs, fatty fish, skimmed milk, fruits and vegetables.

Protein requirements also increase marginally (15-20gms/day). A well-planned vegetarian diet and one or two servings of fatty fish, eggs and lean meats is healthy.

Need for essential fatty acids and some fat-soluble vitamins increase during pregnancy. The body also needs extra fat to support breast-feeding. Low fat diets are not good during pregnancy. Cold pressed oils, nuts, coconut and desi ghee are some of the good ways to meet increased fat needs. Pregnant women may consider intake of omega-3 fats prior to conception and throughout pregnancy to prevent pre-term delivery, facilitate easier births and assist in the baby’s brain and eye development. Omega-3 fats are found in walnuts, fish, seafood, mustard seeds and green vegetables.

There is an increased need for some vitamins and minerals, the most important being iron, calcium, folic acid, zinc and some B-vitamins. Good sources of iron are fish, green vegetables, black gram, soybean and dry fruits like dates and sultanas. Iron is absorbed two to three times more efficiently when taken with foods rich in vitamin C such as oranges, lemon, guava and tomatoes.

Increased calcium needs can be met by including low fat milk and milk products, beans, soybean, tofu, vegetables, sesame seeds and cumin. Regular exposure (30 minutes/day) to sunlight helps meet increased vitamin D needs. Supplements of vitamin A and D must be avoided, as they can be toxic. Herbal preparations must also be avoided.

Food cravings and aversions are common during this period. Eating a dry toast or cereals before getting out of bed, small and frequent meals, fluids between meals and avoiding food aromas, which trigger nausea, are helpful.

Heartburn and constipation are common as a result of slower gastro-intestinal movements. Remaining upright for at least half an hour after eating, high-fiber diet, fluids, eating in small intervals, avoiding fried foods and regular, moderate exercise are helpful. Those suffering from hypertension, gestational diabetes or other complications must be in regular touch with their physicians and nutritionists. ©