Often in our busy daily schedule, we tend to neglect our utmost important asset – our health. Therefore, National Nutrition Week serves as a reminder to prioritize our well-being by raising awareness about the crucial role nutrients play in maintaining a healthy body. Nutrients are important for every individual be it a man, child, or woman but it’s most important for those who carry a life inside her womb.

Pregnancy is a time of transformation, not only for the mother but also for the baby. Therefore, eating a balanced and nutritious diet gives an indispensable support. Good nutrition promotes the growth and development of the baby while also helping the mother stay strong and healthy throughout her pregnancy journey. With National Nutrition Week upon us, it’s a perfect time to focus on the foods that can make a big difference during this period.

Nutrients to Majorly Focus on During Pregnancy

• Folic Acid: For the early development of a baby’s brain, spinal cord, and red blood cell production folic acid is a top most important nutrient. Its adequate consumption decreases the risk of neural tube defects. As per daily requirement, 600 mg is highly advisable for pregnant women. Leafy green vegetables (like spinach), citrus fruits, beans, and fortified cereals are rich sources of folic acid i.e., vitamin B9, and should be included in the diet plan.
• Iron: Iron is the most important nutrient required to make hemoglobin, the protein in red blood cells that carries oxygen to tissues. During pregnancy, the volume of blood increases, making iron especially important to prevent anemia. Sources of iron include lean meat, poultry, fish, legumes, tofu, and fortified grains. Pairing iron-rich foods with vitamin C (like oranges or bell peppers) can enhance iron absorption.
• Calcium: This nutrient is essential for the development of a baby’s bones and teeth. It’s a must include nutrients as if a mother doesn’t take enough calcium, the body will take it from her bones to supply the baby, which can lead to long-term issues. Pregnant women should aim for 1200 milligrams daily, which can be obtained from dairy products, fortified plant-based milk, leafy greens, and almonds.
• Protein: Protein is the building block of cells, and during pregnancy, it supports the baby’s growth and development, particularly in the second and third trimesters. Pregnant women should aim for about 60mg per day from sources like lean meats, poultry, eggs, dairy products, beans, nuts, and seeds.
• Omega-3 Fatty Acids: These are essential for the baby’s brain and eye development. They also support the mother’s heart health. Sources of omega-3 fatty acids include fatty fish (like salmon and sardines), flaxseeds, chia seeds, and walnuts. Pregnant women should aim to consume fish low in mercury and limit high-mercury fish like shark, swordfish, and king mackerel.
• Fiber: Many pregnant women experience constipation due to hormonal changes, and fiber can help manage this. Whole grains, fruits, vegetables, and legumes are rich fiber sources. Adequate hydration also plays a key role in keeping digestion smooth.

Foods to Limit or Avoid During Pregnancy

Cravings during pregnancy are normal but it should be considered what to consume and how much to consume. Here are some food items that need to be limited or avoided to maintain a healthy pregnancy,

• Caffeine: It is noticed that a high amount of caffeine increases the risk of miscarriage or low birth weight. Intake of caffeine should be limited to around 200 mg per day. Tea, coffee, cocoa, and energy drinks are major sources that contain a good amount of caffeine.
• Alcohol: There is no known safe level of alcohol consumption during pregnancy, so it is best avoided entirely.
• Processed and Junk Foods: These foods are high in sugar, salt, and unhealthy fats, which can lead to excessive weight gain and other health issues. While intaking it once in a week won’t do much harm.
• Raw or Undercooked Foods: Avoid eating raw fish, undercooked meat, unpasteurized dairy products, and deli meats to prevent infections like listeria and toxoplasmosis. These foods can harm the baby.

For better guidance and a diet plan, visit your doctor. They may prepare a well-rehearsed diet plan tailored to your body's requirements.