Diet in Pregnancy
by Joyce d’Souza
Pregnancy is the most beautiful phase in a woman’s life and every woman will vouch for this. As is commonly said - in pregnancy, you’ve got to eat for two. But, I guess, it’s not eating for two that matters in as much as what you eat, how much you eat, and how you eat that is relevant in pregnancy. In pregnancy, cleanliness in the food is of utmost importance; otherwise there is a risk of falling ill. The food that you eat should be clean, wholesome and rich in nutrients. Eating right goes a long way by giving you the much needed benefits both during and after the delivery of the baby. Supplying the body with the right kind of nutrients enables the baby growing within you to develop into a healthy well-balanced child as the fetus goes through various stages of development.
The cells in the body and the hormonal levels go through constant changes during pregnancy. This does give rise to a few discomforts, digestion and constipation being the most common complaints. The food that you eat should be easily digestible, rich in fibre content like raw fruits and vegetables. Junk and fried foods should be avoided.
The diet has to be well-balanced; for the body needs a lot of energy as a woman progresses during her pregnancy.
An ideal diet is a balance of various types of foods and one supplies the body with crucial inputs required during pregnancy. Producing a baby requires a lot of energy especially in the earlier months of pregnancy, since the division of cells is most intense. Moreover, energy that you build is needed not just during your pregnancy but also after delivery and during the lactation period. The body of a pregnant woman needs about 300 kilocalories per day. (A kilocalorie is a unit of energy, which is the measure of either 1 food calorie, or 1,000 energy calories). Carbohydrates like wheat, unpolished rice, potatoes, beans, sugar fruits as well as fats like butter, oil, cream, and nuts are rich sources of energy. Though the fetal organs already do have fat reserves, nevertheless, supplying the body with additional essential fatty acids (EFA) during pregnancy holds one in good stead, both during and after pregnancy.
Minerals like calcium, phosphorus, iron, zinc, sodium and iodine are crucial during pregnancy. Chances are that the deficiency of these minerals may lead to complications and can have adverse effects on the unborn child resulting in physical or mental deformity of the child. So why take that risk?
(An ideal Indian Food Platter)
Proteins are important for the formation of cells, bones, and tissues of the fetus; with at least 15 grams per day of additional proteins that has to be increased in your normal diet. Milk and milk products, poultry, egg, cheese, yoghurt, soy, nuts are rich in proteins; as also pulses and whole grains.
Calcium induces the formation of good teeth, strong bones and the coagulation of blood. Milk, nuts and green vegetables are rich in calcium. The baby has the tendency to extract calcium needs from the mother, especially in the last trimester as the baby’s bones get denser. Therefore adequate calcium needs to be taken care of, by the mother, both to protect herself and the child low calcium or lack of calcium in the body of the mother is evident through muscle cramps especially in the lower legs and to allow the baby to draw its calcium supplies from the mother. Natural food sources of calcium are dairy products, soy products, nuts, seaweed, wheat germ and wheat bran.
Water is a very important nutrient as it keeps the body hydrated, prevents constipation, haemorrhoids, and edema and flushes out any toxins.
Fluids: including water, juices, herbal drinks etc. maintain the body’s metabolism.
Fibres - A common problem during pregnancy is constipation. Therefore the diet should contain plenty of fibre in the form of whole fruits and vegetables, whole grain cereals, vegetable soups and whole pulses. Fibres act as a cleansing agent, scrubbing and cleaning out the toxins that will have accumulated in the body.
Vitamins especially during pregnancy are an essential food for the body. They play a special role in the physiological state of the mother and fetus.
Vitamin A is good for the formation of the eyes, improves vision and maintains the integrity of the cells; and is found in Milk, green vegetables, and orange-red fruits like peaches, and papayas.
Vitamin D is essential for maternal calcium absorption and calcium metabolism of the infant. Foods like butter and fats, that are rich in Vitamin D, are good for bones and blood circulation. It also provides the much needed energy.
Vitamin E helps in preventing miscarriages. Vitamin K helps in preventing neo-natal haemorrhages. Sources of Vitamin E are wheat, leafy vegetables, vegetable oils and cereals. Vitamin B is good for appetite, growth, eyes and skin. Cereals, milk, green vegetables are rich in Vitamin B. Vitamin B can be sourced from yeast, seeds, beans, nuts, dairy foods, wheat germ, whole grains, avocadoes . . .
Vitamin C is vital for the development of bones, teeth, blood vessels and is found in oranges, lemons, sweet limes, cabbage, and tomatoes.
Vegetarians can source vitamins from pulses and legumes (peas, lentils, beans, nuts, soy products) eaten in combination with whole grains such as rice, wheat, oats, barley, rye, corn, buckwheat etc. Try to eat high protein foods for lunch when you will be able to process them more efficiently than at night.
In the last months, calcium is released from the maternal bones to provide calcium supplies for the baby, so increased dairy, soy, greens and seaweed are recommended. Raspberry leaf tea is especially useful in the last months as it softens up the cervix in preparation for birth as well as stimulates lactation.
Besides these, pregnant mothers have special dietary requirements like Folic acid or foliate as is commonly known, which is supplied via Vitamin B6. Vitamin B6 is very important to prevent anaemia and promote normal fetal growth, preventing serious birth defects.
Folic acid aids cell division in early pregnancy. Folic acid is well sourced from yeast, whole grains, pulses, nuts, dairy products, jaggery etc.
Iron is best sourced from nature’s own balance. Iron supplements, unless recommended by your doctor, is just not necessary. In fact iron is a highly toxic material which can damage the liver if over- consumed. Iron can be derived from the foods you eat. You can source iron from leafy greens, seaweed, dried fruits, pulses, wheat germ, bran, yeast, nuts, seeds, parsley, molasses, and jaggery. Green vegetables, cereals, dates, apricots, grapes and raisins are vital for blood formation lack of iron can lead to miscarriage, foetal malformation and anaemia.
Foods in natural form are the best bet. Try to avoid supplements, especially Vitamin B as this can cause urine to turn dark yellow, which is a result of high protein; and this can lead to pre-eclampsia! Also, taking supplements may deceive you of whether you are taking enough fluids!! In between meals, if you do feel hungry, it’s good to have water, or a lime juice or seasonal fresh fruit or vegetable juices. Avoid alcohol, tea or coffee and aerated water during pregnancy. Try and eat small meals every four hours. Enjoy eating in as much as you enjoy the pregnancy!!
Joyce d’Souza is a regular contributor of Yogic Arcles to Six Senses Yoga Society. She is a trained instructor of Yoga, and a Yoga Therapist having studied Yoga at the Gurukul and at University level. Joyce lives in India.
© 2008 Six Senses Yoga Society