Pregnancy is a period when women undergo rapid changes both physically and mentally. We have heard from our elders that pregnant women need to eat enough food for two. But research has shown that a pregnant lady needs to consume only an extra 300 calories per day. Consuming excess food during pregnancy can make both the mother and child overweight. It is essential for pregnant women to know the kind of food that is most suitable for them as well as for their baby.

Guidelines For A Nutritious And Healthy Diet

It is very important that pregnant women eat enough nutrients for her and for her baby. A nutrient deficiency in the mother can be passed to the baby as well. This can result in various developmental problems for the child. A healthy and nutritious diet is essential for proper fetal growth and to reduce the chance of any complications. 

Below Are A Few Tips For A Good Diet For A Pregnant Lady 

• It is recommended to substitute calorie rich foods with highly nutritious foods.
• Pregnant women need to have 1500mg of calcium a day for fetal bone growth and to prevent the loss of bone density in the mother. Calcium rich foods like tofu, green leafy vegetables, salmon and dairy products are recommended to be included in their daily diet.
• Pregnant women need to include iron rich food like eggs, fish, poultry, grains and the like in their diet. However, iron from food is absorbed at a slower rate, so doctors usually prescribe iron supplements. These supplements can lead to constipation and it is recommended to have them along with food. It is better to avoid drinking tea and coffee as they interfere with the body's iron absorption.
• It is essential to include foods rich in Vitamin C for better iron absorption. Vitamin C also strengthens the immunite system of both the mother and the child.
• It is also important for pregnant women to include foods rich in Vitamin A like carrots, spinach, apricots, sweet potatoes and so on in their diet.
• Folic acid is the most vital nutrient for the proper growth of the fetus. It is recommended for pregnant women to take 400mg of folic acid daily to prevent any birth defects. Foods like dark green vegetables, beans, lean meat, liver, oranges, grains and so on are rich in folic acid. Now-a-days, many breakfast cereals, juices and breads are fortified with this nutrient.
• It is good to include seafood in an expectant mother's diet as it is rich in proteins and other vital nutrients and is also low in fat.
• Drinking plenty of water daily can keep the body of pregnant women hydrated.
• There are some items that pregnant women should avoid. These are uncooked food, alcohol, raw meat, excess sugar, fat and caffeine. Also it is advisable to avoid eating shark, mackerel, tilefish and swordfish as they have high levels of mercury.
• It is advisable to avoid bakery items like buns, bread, pizza, sandwiches and the like as they can increase acidity and swelling.