Eating well during pregnancy is quite vital for the health of the mother and the growing baby. For the mother, an adequate diet may mean complication-free pregnancy, healthy baby development, and healthiness of the mother herself. Here are some details by our pregnancy hospital in Chennai, on essential nutrients and food groups one should be taking for a healthy pregnancy.

1. The Need For A Balanced Diet

The body requires nutrients during pregnancy, much more than before. A variety of foods should be directed toward meeting the body’s requirements for energy, vitamins, and minerals. A well-balanced diet should have the following components:

• Proteins to support fetal tissue growth and maternal muscle health
• Fruits and vegetables to provide essential vitamins, minerals, and fiber
• Whole grains to provide energy and maintain digestive health
• Healthy fats for brain and eye development of the fetus

2. Key Nutrients For Pregnancy

Certain nutrients play a central role in ensuring a healthy pregnancy. The most important ones to look out for so that they can be part of your diet are the following:

a. Folic Acid

Folic acid, also referred to as folate, is very important during early pregnancy as it aids in preventing neural tube defects in the baby being developed. Healthy pregnant women must, therefore, ensure intake of at least 600 micrograms of folic acid daily. These include leafy green vegetables, citrus fruits, beans, and fortified cereals.

b. Iron

This is a trace nutrient needed by the mother’s blood supply as well as the developing fetus. It enables the production of hemoglobin, a molecule that carries oxygen in the blood. During pregnancy, if a woman suffers from a deficiency of this critical mineral, she is most likely going to have anemia, and this may lead to preterm labor and other complications. Gynecologist specialist in Chennai recommend iron-rich foods like lean meats, spinach, lentils, and fortified grains, which need a vitamin C-rich food, such as oranges or tomatoes, to enhance absorption.

c. Calcium

Calcium assists in developing the baby’s bones and teeth. Pregnant women are expected to take in 1,000 milligrams of calcium per day. Some other good sources of calcium are also being seen in dairy products (milk, cheese, yogurt), fortified plant-based milks, almonds, and leafy greens such as kale.

d. Omega-3 Fatty Acids

Omega-3 fatty acids, especially DHA or docosahexaenoic acid, are very important for the baby’s proper brain and eye development. Other food sources for Omega-3s include fatty fish like salmon and sardines and also flaxseeds. If you abhor the taste of fish, you can choose a DHA supplement.

e. Protein

All these help the baby form organs, muscles, and tissues in and out of the womb. A pregnant woman is advised to take about 70 grams of protein per day. This can be obtained through lean meat, eggs, beans, tofu, and dairy products.

3. Hydration

Adequate hydration goes hand in hand with good food intakes. Fluid intakes during pregnancy support increased volume of blood, production of amniotic fluid, and cell health at large. Drink at least 8-10 glasses of water daily. Herbal teas, soups, and freshly squeezed juice (without added sugars) are excellent alternatives.

4. Limit Or Avoid These Foods

While it is important to eat a variety of health foods, there are some foods and substances that should be avoided or taken in moderation:

Caffeine: Limit to 200 milligrams per day. That is about one 12-ounce cup of coffee.

Alcohol: Avoid all alcohol use during pregnancy as it can result in developmental damage to the fetus.

Raw or undercooked meats and eggs. Food poisoning can be severe from harmful bacteria, such as Salmonella and Listeria.

High-mercury fish: According to the gynecologist in Chrompet, you need to avoid eating high-mercury fish like shark, swordfish, or king mackerel since they have a high accumulation and can cause highly potential damage to the baby’s brain.

Eating a proper diet full of balanced nutrients during pregnancy is as important for the mother as it is for the baby. Probably, it’s best to ensure that all, if not most, nutrient-dense food intake occurs along with hydration and avoided detrimental exposures to substances. Proper nutrition through right food choices will form the foundation of a healthy pregnancy and an ideal foundation upon which your baby can grow and develop properly.