Overview of nutrition during pregnancy

1. Nutrition during Pregnancy Overview

2. Good nutrition: Effect on the baby Good nutrition helps prepare a woman’s body for motherhood The new-life that is growing inside you depends on you for every need of it to grow healthy and strong The baby uses the nutrients from the mothers blood, to develop the tissues, bones and organs Women who have a healthy diet are more likely to have a healthy and well developed baby

3. Weight gain during pregancy Weight gain is normal during pregnancy How much would depend on how you weigh before you gotten pregnant A healthy weight gain is between 8 and 12 kilos for the entire pregnancy. Depends on your pre-pregnancy weight Check out the BMI calculator on side bar to see if you are Underweight Normal weight Overweight

4. Weight gain during pregancy Overweight woman are advised to gain about 7kgs Underweight woman are advised to gain about 14kgs Normal weight women should gain about 10kgs Pregnancy is not the time to go on a diet or to lose weight

5. Why do you gain weight? Breakdown(approximate) of the weight gain that happens during pregnancy Baby – 3.5-4kgs Maternal Stores - 3.5 kgs Blood - 1.8 kgs Tissues and Fluids - 1.1 kgs Uterus - 0.9 kgs Amniotic Fluid - 0.9 kgs Placenta - 0.6 kgs Breast Tissue - 0.45 kgs

6. Nutritional needs Pregnant women needs more calories and nutrients Need 300 calories more a day than the normal requirement Requirement for certain specific set of nutrients is high during the pregnancy Diet plan should be designed that it addresses those nutritional needs You are not eating for two.

7. Nutritional needs Folic acid Good idea to start taking folic acid while planning pregnancy Proteins Calcium Iron Certain special vitamins

8. Folic acid: Why its important Folic acid is a B vitamin, which prevents from having a baby with some spine defects Folic acid occurs naturally in green leafy vegetables, citrus fruits or dried lentils In addition you need to have a folic acid supplement Fortified floor products with folic acid

9. Importance of calcium Calcium is a mineral that helps the babies bone to become stronger Daily calcium requirement during pregnancy is about 1000-1200mg Milk, curd, cheese and panneer are good sources of calcium Ice cream, though is a milk product should be taken in moderation as it is loaded with fat Skimmed milk products also offers the same

10. Importance of Protein Proteins are the building blocks for the baby Additional protein is required for the enlargement of the uterus and breasts Pregnant women need about 70gms of protein everyday It is possible to get adequate protein by eating pulses, milk for vegetarians Meat, poultry, eggs are also a good source of protein for non-vegetarians

11. Importance of Iron Women of childbearing age have low iron stores. It is important to be on a combination supplement of iron, B-complex and folic acid. Requirement for a pregnant women is about 30mgs of iron Green leafy vegetables, dried fruits and nuts are a good source of iron

12. Dealing with morning sickness Morning sickness(Nausea). It's actually a misnomer. Morning sickness can strike at anytime of the day or night, sometimes all day and all night Eat small meals several times a day Drink fluids between meals, to avoid dehydration. Try mint extract(pudinhara) with water Try curry leaves or coriander juice with lime and sugar

13. Dealing with morning sickness Eating crackers, toast or dry cereal before getting up in the morning Limiting fried, fatty and spicy food.

14. Diet to deal with constipation Consumption of iron supplements can also trigger constipation Could be due to increased pressure on your colon from your growing baby Drink eight to ten glasses of fluids each day. Eat foods high in fiber, like whole grain breads and cereals, fruits and vegetables.

15. Summary Nutritionally, pregnancy is one of the most demanding time. Plan an appropriate diet Get sufficient calories for weight gain Include foods from all diet categories Avoid consumption of alcohol, drugs or tobacco products during pregnancy