What are the best Indian foods to eat during pregnancy for proper nutrition?

During pregnancy, it's important to include a variety of nutrient-dense Indian foods such as lentils (dal), whole grains (like brown rice and quinoa), leafy greens (like palak and methi), and dairy products (like paneer and curd) to ensure adequate protein, vitamins, and minerals.

Is it true that I need to eat twice as much during pregnancy?

No, the idea of 'eating for two' is a myth. You only need to increase your calorie intake by about 300 kcal in the second and third trimesters, equivalent to one extra meal, rather than doubling your food intake.

How can I ensure I get enough protein during pregnancy with a vegetarian diet?

Vegetarian sources of protein include legumes (like chickpeas and kidney beans), dairy products, nuts, and seeds. Incorporating these foods into your meals can help meet the recommended protein intake of 50-60% from high-quality sources.

What vitamins and minerals should I focus on during pregnancy in an Indian diet?

Key vitamins and minerals to focus on include folic acid, vitamin B12, and iron. Foods like leafy greens, fortified cereals, and pulses are great sources of these nutrients, which are crucial for fetal development and maternal health.

Pregnant: eating for two? Not really!!

Pregnancy is a wonderful phase in a female’s life. The people love and care for her even more than before. With it comes the responsibility of having a correct lifestyle and a healthy diet. Our adults always propagated the concept of eating for two; which is obsolete now. Guess you all will agree with me on this point.

The division of pregnancy is into three trimesters, each lasting three months. Fetal growth is slow in the first, increases marginally in the second and exponentially in the last trimester. To support this growth, you must increase calorie, protein, and nutrient intake. A well-nourished woman before conception starts pregnancy with nutrient reserves, allowing her to meet the needs of the growing fetus without compromising her health. These reserves help her during the first months when nausea makes it difficult to get proper nutrition from diet.

Calories

Additional calories are required during pregnancy to support the growth of the fetus, placenta (support system of the fetus inside the womb) and maternal tissue. Extra calories (approximately 300 kcal which is like our one meal) should be added only in the second and third trimesters (instead of fast fetal growth). So that means only one extra meal and not eating for one extra person.

Proteins

Proteins are equally important; if a female is deficient in proteins it may lead to several risks like fetal growth at the mother's expense or poor growth of the baby or the number of cells in tissues, particularly in the brain may be less. Out of the total protein consumed per day at least, 50-60% should come from good quality proteins. (to know more)

Fat

A generous fat intake is needed (only for those who are gaining weight normally) to meet the essential fatty acid requirements not only to provide energy but also for brain development of the fetus and storage for future use (read milk production).

Vitamins & Minerals

Talking about vitamins and minerals; the need for all the nutrients that are essential for blood formation increases. This includes folic acid (deficiency of this can lead to severe malformation of the brain and/or spinal cord of the fetus), vitamin B12 and iron. To meet the additional needs gynaecologists recommend the intake of supplements during pregnancy. Calcium is another nutrient of utmost importance. The deficiency of calcium during pregnancy can weaken the bones of the mother, poor stores for the fetus which continues with poor milk production in lactation.

Not only in case of pregnancy but all of us should include iodized salt in our diet. Iodised salt is the only daily source of iodine for us besides seafood. But more so during pregnancy because poor iodine intake can lead to the birth of a cretin child (poorly developed brain).

Weight gain

Apart from the regular sonographies (generally thrice during the entire period), weight gain is considered the best indicator of a healthy pregnancy. A total addition of 10-12 kg to the pre-pregnancy weight is considered healthy. The progressive weight gain during pregnancy: 1.5 kg in the first three months. In each subsequent month: the average gain should be 1.5 kg/month. Maximum weight gain occurs only during the second and third trimesters. Excess weight gain can also adversely affect the health of both mother & fetus and may also increase the risks during labour.

Coming back to our original issue of eating for two. It is important to eat enough to ensure the body receives sufficient nutrients to meet the growing demands of the fetus. This can be achieved by maintaining a balanced diet.

Let me share a small secret. When I was carrying my daughter I don't remember eating one square meal; initially because of nausea and later due to acidity. Still, she managed a decent birth weight; thanks to eating small frequent protein and fibre-rich snacks.

What was your secret? Why don't you share yours?

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