Diet Tips to follow during pregnancy

Ways in which your body changes during pregnancy

• ● For the efficient functioning of placenta, there is an increase in progesterone levels.

• ● Some ligaments might feel loose and that is one reason why muscle strain is common in some women.

• ● There is excess fluid retention in some cases.

• ● The heart usually pumps a higher volume of blood during this time.

Common health issues to look out for during pregnancy

• ● Gestational diabetes

• ● Fluctuation in the levels of thyroid stimulating hormones

• ● Increased blood pressure

• ● Anaemia or iron deficiency

• ● UTIs (urinary tract infections)

An ideal pregnancy diet would be one that includes all the essential nutrients that support the body during the many changes it encounters and keeps the above-mentioned health conditions in control.

Pregnancy dietary requirements

Include food items containing iron

Even women with healthy haemoglobin levels before pregnancy might suddenly notice a drop in these levels. Though this does not always happen, it is better to stay cautious and reduce the risks by including enough iron in your diet. This helps in preventing anaemia during pregnancy.

• • Remember that your body would require almost two times the quantity of iron that it might have required before you were pregnant. This is because of the increased blood flow in the body.

• • If you feel excessively tired and weak even when you are not active, it could be a warning sign of iron deficiency in your body.

• • Beans and green peas are great sources of iron. Red meat is also beneficial.

• • If you include plenty of iron rich foods in your diet and still experience anaemia it could be due to poor iron absorption. Including enough vitamin C in your diet can solve this problem.

Calcium

Back pains and joint pains during pregnancy can get bad if your diet does not include enough calcium every day. If your calcium intake is less, you might notice long-term effects as your bones get weak.

• • In order to meet the growing foetus’s nutritional needs, the body often pulls out calcium from the mother’s bones and this can be bad for the mother’s health in the long run.

• • Dairy products are the most popular sources of calcium during pregnancy.

• • If you find it difficult to consume milk, you can have yogurt,flavoured with some chopped fruits such as orange, apple etc to suit your taste.

• • If you happen to take calcium supplements, continue to drink lots of water to avoid complications like constipation.

Vitamins

The most important vitamins for a pregnant woman are vitamin A, C, D, E, B6 and B12. While you also need the rest of them, these are the ones you cannot skip.

• • Vitamin A and E are for your skin health

• • Vitamin C will ensure better iron absorption

• • Vitamin B12 is good for a healthy nervous system

• • Vitamin B6 aids the optimal synthesis of red blood cells in the body

• • Vitamin D is required for your own bone strength as well as that of the baby