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Micro-management of Diet During Pregnancy

Dt. Mekha U Prabhu

4 Min Read

Fast Check Fact Checked

Pregnancy is a period in which a series of changes happens in a woman’s body. In this time frame, the pregnant woman carries one or two fetuses in her womb. Different faces of the pregnancy start with a chain of biological and physiological events like

Initiation
Development
Diagnosis phase
Pregnancy period, and
Parturition and postnatal care.

The dietary habits of every pregnant woman during this period are very important. The old-school preaching like “Eat for two” is ruled out with the help of scientific studies that prove ‘It’s Quality over Quantity.’

That’s why micromanagement. It is the basic microanalysis of the diet vital for the proper developmental process of the baby alongside the health of the woman who is carrying it.

Pregnancy imparts rapid and profound physiological changes from the time of conception until birth. Nutritional requirements increase in favor of the maternal metabolism and tissue development of the fetus. Poor dietary habits during this period will result in health issues during the adulthood of the fetus.

The requirement of the micronutrients and the macronutrients during each phase of the pregnancy varies. The bodily requirement of the new mother will depend on the development of the fetus and the period of pregnancy that she is into.

The above table culminates the overall micro & macronutrients required during pregnancy. The micronutrients will be prescribed by the gynecologist after checking the current status of the micronutrients in the body by running a simple blood test.

A healthy diet plays an important role in maintaining a healthy lifestyle, but it’s a vital component when you are pregnant or planning pregnancy.

There is no shortcut to maintaining health. Only a balanced diet will help to take care of your body’s needs and the growing fetus inside the womb.

An example of the balanced meal picture attached below gives an idea of how the meal picture should look like. Consuming foods from different food groups caters to the needs of the body during different stages of pregnancy. Carbohydrates, protein, fiber, and good fats will help to get all the vital nutrients and minerals to a greater extent.

Diet During Pregnancy

A healthy regime inclusive of a simple exercise regime and a balanced diet will make the body and the mind much better.

A table on macronutrients and their sources

MACRONUTRIENTS	SOURCES
CARBOHYDRATES	Cereals (wheat, Rice), Millets (Jowar, Bajra, Ragi, etc. )
PROTEINS	Lentils, Pulses, Sprouts, soy products, milk and milk products, poultry, Fish, Meat, etc.
FATS	Cold-pressed oil, nuts and seeds, coconut, avocado, desi ghee, fatty fish, and egg yolk

Diet During Pregnancy

Consuming a balanced diet is always important during pregnancy for the health of the mother and the child. It’s important to analyze the quality of the diet over the quantity for a better result. Dietary requirements will vary based on individual needs and the phase of the pregnancy, so it’s always a good idea to work it out with the healthcare professional regularly.

Adding more varieties to the diet during pregnancy will enhance the quality of the diet over the quantity of the food. This will ensure that an individual is getting almost all the vitamins and minerals necessary to carry out day-to-day functions without putting oneself at risk of malnourishment. It’s better to consume a diet that is rich in good fats during pregnancy to avoid overloading it with extra calories. This will ensure that there are lesser chances of getting obese post-pregnancy.

The image attached here is from NIN – this is the ideal meal image made for an Indian citizen to optimize the macro and micronutrient requirements. This will vary depending upon the health of the individual and also the health goal of the individual. In the dietary guideline – priority is given to vegetables and fruits, followed by carbs, protein, good fats, oils, and dairy products.

Food safety is also pointed out in the guideline, especially during pregnancy, for avoiding food-borne diseases. This will keep the mother and child healthy and happy.

In short — What to include in your pregnancy diet?

A variety of fruits and vegetables of different types and colors. Ideally, 2 serves of fruit and 5 serve of vegetables every day.
Increase your intake of grain and cereal foods to 8½ serves a day. Choose mostly wholegrain and high-fiber options.
Select foods high in iron (such as lean red meat or tofu). Iron-rich foods are important for pregnant women.
Make a habit of drinking milk, eating hard cheese and yogurt, or calcium-enriched alternatives.
Reduced-fat varieties are best. 2½ serves per day are recommended.
Drink plenty of water – 2-3 L of water.
Limit your intake of foods and drinks high in saturated fat, added sugar, and salt to small amounts.

Take home message

Let’s be more cautious about our food intake during pregnancy, as it determines the newborn’s health and the mother’s health. It’s always good to keep an eye on the food intake during pregnancy and to follow expert advice to improve the overall nutrient requirement throughout and to have a healthy pregnancy period.