During pregnancy, the body requires extra calories. This is because the mother’s cells, fetus, and placenta are developing during this time. Therefore, in addition to regular meals, some extra foods need to be consumed. Mothers with a healthy weight are advised to gain about 11 kilograms during pregnancy, while those who are overweight or have a BMI of 26-29 are advised to gain around 7 kilograms.
The more overweight a mother is, the less weight gain is recommended. Excessive weight gain in mothers can cause various problems for the baby. Conversely, underweight mothers are advised to gain weight, as insufficient weight gain can result in the baby being born underweight and suffering from malnutrition.
This article will discuss what the diet should be like during pregnancy according to the mother’s trimester. The diet during pregnancy should be such that it meets the following requirements:
a) Maintaining the mother’s good health
b) Ensuring proper growth of the baby
c) Providing adequate energy during childbirth
d) Ensuring sufficient breast milk supply post-delivery
What is a Trimester?
Pregnancy usually lasts a little over 9 months. These 9 months are divided into three parts. The first 3 months are called the first trimester, the next 3 months, i.e., 4-6 months, are called the second trimester, and the period from 6 months until the baby is born is called the third trimester. Each trimester is significant because the growth and development of the baby vary in each trimester. Therefore, food should be selected according to the trimester.
Dietary Guidelines for Pregnant Mothers According to Trimester
1. First Trimester of Pregnancy (First 3 Months)
In the early stages of pregnancy, many women, especially first-time mothers, become very concerned about their physical changes. They often think they need to eat significantly more food, leading to excessive weight gain. This can cause harm to both the mother and the baby. During this time, it’s recommended to slightly increase your daily food intake by having an extra glass of milk and two additional pieces of bread. Additionally, consume fresh fruits and vegetables.
Designed by FreepikAvoid smoking entirely during pregnancy as it increases the risk of having a low birth weight baby or even a miscarriage. Drink plenty of water, around 8 to 10 glasses a day. Limit caffeine intake, as it can cause sleep disturbances and dehydration. Instead, opt for plenty of fruit juices, yogurt, and lassi. Ensure these beverages are homemade to maintain their nutritional value and safety.
It’s important to eat as much home-cooked food as possible during pregnancy. During the first trimester, there is generally no need to consume extra food unless your weight is appropriate. However, there are certain essentials you must include, one of which is folate or folic acid. Folate can be found in some natural foods such as bitter gourd, capsicum, broccoli, fenugreek, mint, coriander, almonds, and raisins.
However, dietary intake alone may not meet the requirement, so it’s necessary to take folic acid as a supplement or medication as advised by your doctor. Typically, doctors recommend a daily intake of 400 micrograms of folic acid. A deficiency in folic acid can lead to issues like spina bifida or neural tube defects in the baby, as this is the time when the baby’s brain and spinal cord begin to form, requiring adequate folic acid. Therefore, always discuss folic acid intake with your doctor.
2. Second Trimester of Pregnancy (4th to 6th Months)
200-300 calories of extra food are needed during this time. Normally, an average adult woman requires about 2200 calories of food daily. Therefore, if you are pregnant, you need to consume 2500 calories daily. During this time, it’s essential to consume plenty of Vitamin D and Omega-3 fatty acids. During this time, the brain, nervous system, and eye development occur and these nutrients are very necessary for proper development. You can get Vitamin D from sunlight, milk, yogurt, brown rice, and wheat. For Omega-3, you need to eat sea fish and food. Omega-3 is found in sesame oil. Mix 2 teaspoons of sesame oil in the salad and eat the salad.
During the second trimester of pregnancy, consume plenty of fish. During this time, ensure sufficient intake of iodine because the thyroid gland of the baby begins to function, and iodine is crucial for its proper development. Simply consuming iodized salt is not enough; according to doctor’s advice, iodine can also be taken in supplement form. Additionally, consume ample calcium during this period as it helps in the development of the baby’s bones, muscles, etc.
Calcium can be obtained from milk, yogurt, ice cream, cheese, etc. Typically, 40 milligrams of iron is required daily during this time. Take iron tablets as per your doctor’s recommendation. Some minerals and vitamins are also needed in moderate amounts during this time. Below are their names and recommended amounts.
Calories- 2500 kilocalories, obtainable from protein, fat, and carbohydrates.
Protein- 60 milligrams, found in fish, meat, eggs, and milk.
Iron- 40 mg, found in fish, eggs, and spinach.
Calcium- 1000 mg, found in dairy products.
Zinc- 15 mg, found in fish, eggs, and seafood.
Iodine- 175 micrograms, found in iodized salt and seafood.
Vitamin A- 6000 international units, found in leafy vegetables, liver, and yellow fruits.
Vitamin D- 400 IU, found in milk and dairy products.
Thiamine- 1.5 mg, found in whole grains.
Riboflavin- 1.6 mg, found in meat and liver.
Niacin- 17 mg, found in meat, almonds, and grains.
Ascorbic Acid – 70 mg, found in citrus fruits and tomatoes.
Folic Acid- 400 micrograms, found in green leafy vegetables and liver.
Vitamin B12- 2.2 micrograms, found in animal proteins.
3. Third Trimester of Pregnancy (7th to 9th Months)
During this time, follow the diet as mentioned above. Drink plenty of water. There is a possibility of increased indigestion at this time. Ginger tea provides relief from this indigestion for many women. However, it is advisable to consume fruits and vegetables that are low in acidity at this time. Such foods contain a lot of fiber which softens stools and relieves constipation. Avoid very spicy and fried foods. Consuming such foods can lead to acidity.
During pregnancy, a mother’s dietary list should be based on the trimester she is in. Stay well and stay safe.
