Are you a mom-to-be, or do you know someone around you who is expecting?
Navigating the world of nutrition while expecting can often feel like a maze, with endless recommendations on what to eat and avoid.
While it is important for every mom-to-be to have a well-rounded pregnancy diet plan, getting a plan tailored to your unique needs and the needs of the fetus can be cumbersome.
In this blog post, we understand that nutrition is vital in ensuring a healthy lifestyle for your baby and you.
So, we will share a well-researched pregnancy diet plan to help you with all the practical advice you need at this point in your pregnancy.
Whether you are in your first trimester or approaching your due date, our diet plan aims to simplify the complexities of nutritional needs during pregnancy.
Join us as we shed light on the essentials of a pregnancy diet plan that prioritises the health and well-being of you and your baby.
The Importance Of Diet In Pregnancy
During pregnancy, the right dietary choices are essential for the mother's overall health and the baby's proper development.
Your fetus’ health completely relies on your nutritional intake, which makes following a healthy diet in pregnancy extremely crucial.
A pregnant woman should aim for a nutritious diet rich in essential nutrients while moderating the intake of sugar, salt, and saturated fats.
Although gaining weight is a natural part of pregnancy, it's vital to maintain your weight within a specified healthy range to minimise potential risks for both the mother and the baby.
A mother's pre-pregnancy weight, as indicated by her Body Mass Index (BMI), can be a valuable tool in determining the recommended weight gain during her pregnancy journey.
Most of the time, a balanced diet in pregnancy is enough to meet the nutritional demands of pregnancy.
However, doctors recommend patients increase their intake of certain nutrients like folate, iron, iodine, and vitamin D, which are crucial during this period.
They play pivotal roles in the baby's health and growth and can prevent specific health concerns.
For instance, mothers who start taking a folic acid supplement a month before conception and continue for the initial three months thereafter can significantly reduce the risk of neural tube abnormalities.
It’s essential to consult a healthcare professional since the required dosages can differ based on your health profile before starting or continuing any supplements.
Diet Plan For Pregnant Women: 5 Essential Pregnancy Diet Tips
The food choices made during the nine months of pregnancy can significantly impact the baby's development and the mother's health.
Whether you're a first-time mom or adding another member to your family, we aim to simplify the diet plan for pregnant women in this section.
1. Increase Your Protein Intake
Protein intake is one of the most essential components of a diet plan for pregnant women.
The Institute of Medicine (IOM) has assessed the protein requirements for pregnant women to curate a healthy pregnancy diet plan.
The protein diet plan evaluates the protein in the mother’s body and the increased amount needed for a mother's healthy weight gain during pregnancy.
During the first trimester, the added protein necessity is nearly 1 g/day, which aligns with the usual requirement of 0.66 g/kg body weight per day for non-pregnant women.
As you reach the second and third trimesters, there's an increment in the protein requirements of the mother.
It averages around 21 g/day, requiring approximately 0.88 g/kg body weight daily.
Based on typical body weights, the daily protein intake is about 38 g during the first trimester and 59 g during the following trimesters.
Hence, the suggested protein intake is around 46 g/day (0.8 g/kg body weight per day) in the initial trimester, which escalates to 71 g/day (1.1 g/kg body weight per day) in the later phases of pregnancy.
2. Pregnancy Food To Avoid
During pregnancy, consuming a diverse range of nutritious foods is crucial to benefit both you and your developing baby.
However, certain foods should be limited or entirely avoided due to potential risks to your health or your baby's well-being.
Here’s a list of the pregnancy foods to avoid to help your fetus grow in a healthy environment.
Foods that should be completely avoided in pregnancy are as follows:
- Soft cheeses
- Fruits and vegetables that haven't been properly washed or are pre-packaged
- Soft-serve frozen desserts
- Meats, fish, and seafood that are raw or not fully cooked
- Eggs that are raw or undercooked
- Milk that hasn't been pasteurised
- Alcoholic beverages
Although the following food items do not make it to the list of pregnancy foods to avoid, we recommend limiting the intake to enjoy a healthy pregnancy.
- Caffeine
- Certain fish varieties
- Organ meats like liver
3. Consume Iron-Rich Food
Your blood volume increases as you move through your pregnancy. It reaches up to 50% by the time of delivery.
You should prioritise organic or grass-fed iron options in your pregnancy food chart if such options are available around you.
For those including a vegetarian diet plan in your pregnancy food chart, it's essential to include iron-rich plant-based foods like leafy vegetables and legumes in every meal.
Pairing these with vitamin C-rich foods in your 8th month of pregnancy diet, like a splash of lemon juice or bell peppers, can help enhance iron absorption from plant-based sources.
Insufficient iron intake during pregnancy can lead to fatigue for the expectant mother and may result in infants with low birth weight or iron deficiencies.
Monitoring your iron levels and discussing potential supplements or other solutions with your healthcare professional in your 8th month of pregnancy diet if you're feeling unusually tired is crucial.
4. Fish And Seafood
Fish is an excellent source of protein and vital omega-3 fatty acids which makes it a recommended pregnancy diet plan first semester.
Yet, being cautious about consuming fish with elevated mercury levels is crucial in the pregnancy diet plan first semester.
Here are some guidelines to follow, considering a standard serving of 150 grams:
- Shark (often called flake), broadbill, marlin, and swordfish should be consumed no more than once a fortnight. Refrain from eating other types of fish during this period.
- Opt for Orange roughy (sometimes known as deep sea perch) and catfish only once a week, and avoid other fish varieties within that week.
- Limit your intake to 2 to 3 servings a week in the 10-week pregnancy diet for all other types of fish or seafood.
When preparing fish and seafood, ensure they are freshly cooked and reach a temperature of at least 63°C to make it a part of your 10-week pregnancy diet. It's best to consume them immediately after cooking.
5. Dairy Products
Opt for milk undergoing pasteurisation or ultra-heat treatment (UHT or long-life milk) in the diet plan for pregnancy. Make sure the dairy products are derived from pasteurised milk.
Refrain from consuming soft cheeses with a mould-ripened rind, like brie, camembert, chevre (a variety of goat's cheese), and similar kinds.
Also, avoiding cheeses such as ricotta, feta, mozzarella, bocconcini, and those with blue veins is advisable. They might contain listeria, which could be introduced during their production.
However, if these cheeses are heated to at least 75°C and consumed immediately, they are safe to eat.
Hard cheeses, including cheddar, parmesan, and edam, are safer choices. Due to their acidic nature, they're less conducive to bacterial growth compared to soft cheeses.
Several soft cheeses can be consumed safely if they are factory-sealed. These encompass cottage cheese, cream cheese, and various processed cheese products like cheese spreads.
Avoid soft-serve ice cream as its storage temperature might encourage listeria growth. On the other hand, pre-packaged ice cream is safe for consumption.
Get Your Pregnancy Supplements from Ailaaj
Pregnancy is a transformative phase in a mother’s life that brings unparalleled joy and unique nutritional requirements.
Ensuring that both mother and baby receive all the essential nutrients is paramount. While a balanced diet is key, supplements often play a pivotal role in filling nutritional gaps.
Now that your food chart is ready, visit Ailaaj’s online pharmacy- your one-stop destination for reliable pregnancy supplements.
Why Choose Ailaaj's for Your Pregnancy Supplements?
1. Quality You Can Trust
We source only the best quality medicines, ensuring every product on our virtual shelves meets strict quality control measures. Your health and safety are our top priority.
2. Convenience at Your Fingertips
As a pregnant woman, you don’t need to spend hours roaming around the aisles.
With Ailaaj's user-friendly online interface, you can shop from the comfort of your home and deliver your supplements straight to your doorstep.
3. Affordable Prices
We believe optimal health should not break the bank, so we offer competitive pricing on all our products.
4. Wide Range of Options
From folic acid to iron and multivitamins, Ailaaj has a comprehensive selection of supplements to cater to every expectant mother's needs.
So what are you waiting for? Visit our online pharmacy today and get all your pregnancy dietary requirements fulfilled.