Diet in Pregnancy: Essential Nutrients and Foods to Eat for a Healthy Baby

Pregnancy is a transformative moment in a woman’s life. It takes a toll on your body, physically and mentally. You are nurturing a new life. Everything you do, every bite you take, has a direct or indirect impact on the health of your baby. That is why having a healthy and balanced diet in pregnancy is essential.

Your baby relies on you for everything, including bone formation and brain development. They need vital nutrients to get a strong start in life. But it is not just the baby who will be getting the benefits of having a healthy diet. A nutrient-rich diet will help you through your pregnancy by managing your fatigue, reducing the risk of pregnancy-related complications, and more. In fact, it can also support your postpartum recovery.

In this blog, we will be walking you through the essential nutrients and foods you need to eat during pregnancy to have a healthy baby, along with a few tips to make your pregnancy journey easier and healthier.

When you are pregnant, you are eating for two. This saying is more about the quality than the quantity. What you eat during this time plays an important role in your pregnancy experience as well as your baby’s future health.

• Supports baby’s development: The nutrients you take through your diet support the growth of your baby’s organs, bones, and brain.

• Prevents birth defects: Taking vitamins like folic acid can reduce the risk of your baby developing congenital anomalies.

• Boosts maternal health: Eating a balanced meal means that you will have energy, better immunity, and you will be able to better manage your weight and mood swings.

• Reduces pregnancy complications: The right nutrition can reduce the chances of pregnancy complications like anaemia, preeclampsia, and gestational diabetes.

A healthy pregnancy sets the stage for a smooth delivery and a healthy baby.

Here are the key ingredients you need to add to your diet in pregnancy:

• Folic Acid

  Folic acid helps in the development of the neural tube, which becomes your baby’s brain and spinal cord. If you have a folic acid deficiency during your pregnancy, it can result in defects like spina bifida. The best natural sources of folic acid are leafy greens like spinach, citrus fruits, and lentils.

• Iron

  Eating enough iron during your pregnancy increases the blood volume, preventing fatigue, anaemia, and low birth weight. You can get iron from spinach, lentils, red meat, and dried apricots.

• Calcium

  Calcium is needed to develop strong bones, teeth, muscles, and heart in your baby. A low calcium intake means that the calcium for your baby will come from your own bones. To get enough calcium, you should add milk, cheese, yoghurt, tofu, dark leafy greens, and almonds to your diet.

• Protein

  Your baby’s muscle and tissue development require protein. It also helps build and repair your tissues. You can get protein from eggs, chicken, pulses, tofu, and legumes.

• Omega-3 Fatty Acids

  Omega-3 fatty acids are healthy fats that aid in the brain and eye development of your baby. It is crucial that you add these to your diet, especially during the third trimester. The best sources for this are walnuts, flax seeds, chia seeds, and low mercury fish like sardines and salmon.

• Vitamin D

  Vitamin D is needed to help with calcium absorption. It supports your and your baby’s bone health and also reduces the risk of gestational diabetes. Add eggs, fatty, and fortified milk to your diet. Also, make sure that you get enough sunlight.

• Fiber

  Constipation is a common problem that a lot of pregnant women go through. To beat this, add fibre to your diet as it aids in keeping your digestive system moving. It also regulates your blood sugar. You can get enough fibre from whole grains, lentils, beans, fruits, and vegetables.

Let’s build your pregnancy plate so that you get the best mix of nutrients:

Fruits and Vegetables

Fruits and vegetables are packed with vitamins, fibre, minerals, and antioxidants. Get a rainbow for your palate, meaning include a lot of different fruits like bananas, oranges, berries, apples, carrots, broccoli, and spinach.

Whole Grains

Whole grains are rich in the B group of vitamins, iron, and fibre, and also provide sustained energy throughout your pregnancy. Include brown rice, quinoa, whole wheat bread, oats, and millet in your diet.

Dairy Products

Dairy products are always a great source of calcium and protein. They act as probiotics for your gut health. Make sure that you only get pasteurised milk, paneer, yoghurt, and cheese.

Lean Proteins

Lean proteins help build your baby’s tissues while maintaining your muscle mass. The best sources of lean proteins are eggs, turkey, chicken, beans, lentils, and chickpeas.

Healthy Fats

Healthy fats are essentially required for hormone production and brain development. You can get these from avocados, olive oil, ghee, seeds, and nuts. However, it is important to eat these in moderation.

There are certain foods that you should avoid entirely during your pregnancy:

• High-mercury fish (King mackerel, swordfish, and shark)

• Unpasteurised dairy and raw eggs (To avoid salmonella and listeria)

• Excess caffeine (Stick to just one cup of coffee or less than 200 mg per day)

• Undercooked or raw meats (Might contain harmful bacteria)

• Alcohol (Strict no as it can impact the brain of your baby)

• Junk foods (Avoid junk foods as these are simply empty calories and are high in sugar and sodium)

Keeping the body hydrated is just as important as eating the right foods during your pregnancy. Not only does it regulate your body temperature, but it also aids digestion and supports blood volume. Aim for 8-10 glasses per day, more if it is hot weather or if you are active.

Meal Planning Tips:

• Eat small, frequent meals as it helps with heartburn, bloating, and nausea.

• Include healthy snacks in your diet in pregnancy, like fruits, nuts, yoghurt, and granola bars.

• Prep your meals with healthy options, as it can prevent unhealthy cravings.

• Don’t skip meals, as it can lead to irritability, low energy, and nutrient deficiencies.

Your diet in pregnancy can be a powerful tool that helps you have a healthy and happy pregnancy. It nurtures your baby’s development and keeps you energised and resilient. You must focus on fresh, natural, and whole foods so that your plate is filled with nutrients and fibre. During pregnancy, the body is changing, and your diet should change as well. Always consult a doctor and nutritionist or a or visit a pregnancy hospital for a personalised diet plan.