Nutrition During Pregnancy | Better Health With Dr Poonam Upadhyay

 

During pregnancy, it's essential to consume a healthy diet, especially during the second and third trimesters. While your calorie intake should increase by approximately 300 calories per day, you should also focus on eating plenty of iron-rich foods low in saturated fat and salt to maintain your health and keep your baby healthy. In addition, make sure you're consuming enough protein since your body needs it to build your baby's organs, muscles, and tissues.

What to avoid during pregnancy

There are certain foods that pregnant women need to avoid. While some restrictions are meant to protect both mother and baby, others may be based on older ideas that don't reflect current research. If you are pregnant, consult your doctor before making any changes to your diet. They can help you figure out if avoiding certain foods is necessary and can provide advice on how to make substitutions if needed. Here you need to know about nutrition during pregnancy.

Importance of Folic Acid

A diet rich in folic acid helps avoid neural tube defects and other congenital anomalies. Folic acid, or folate, is vital for healthy fetal development and helps prevent spina bifida, anencephaly, and encephalocele. The recommended daily allowance (RDA) for women who are not pregnant is 400 micrograms per day. Half of all pregnancies are unplanned; it's essential to start taking folic acid before conception. Even if you're already pregnant, continuing your supplement regimen will ensure proper fetal development once a doctor has confirmed your pregnancy.

Things every pregnant woman should know

During pregnancy, there are certain things that women need to know. The first thing is, although there are no nutritional supplements that can prevent birth defects or boost intelligence in your baby, many foods have been shown to help expecting mothers and their babies stay healthy. Below you will find some nutrition information for pregnant women: * Calcium - Although all women should get about 1,000 milligrams per day from food sources, those who are pregnant need 1,200 milligrams daily from food and supplements combined. * Fatty acids - Healthy omega-3 fats during pregnancy support babies' brain development and help guard against depression in mothers later on in life.

Vitamin C

Those who want to get pregnant or are already pregnant should eat plenty of vitamin C-rich foods. It helps your body produce collagen, strengthening bones and connective tissue and supporting iron absorption for healthy blood cells. Plus, research suggests that vitamin C helps boost fertility and may help you enjoy pregnancy more. Advised daily intake is 75 mg for women ages 19–50 years old and 90 milligrams for those older than 50 years.

Protein during pregnancy

Women should increase their protein intake to between 75 and 100 grams per day during pregnancy. Protein is vital for cell and organ growth, so it's essential during pregnancy. You can achieve these numbers by increasing your consumption of lean meats like turkey, chicken, and beef; dairy products like yogurt and cheese; legumes such as beans; seeds like sunflower seeds; nuts like peanuts and almonds; and lentils or other beans (the vegetarian sources will likely give you more protein). Getting enough calcium in your diet is essential for your baby's developing bones. Women over 35 should aim for 1000 mg each day, while younger women should get about 1,200 mg per day.

Iron during pregnancy

The developing fetus needs iron, so it's essential to avoid anemia. Doctors advise that pregnant women eat three servings per day of iron-rich foods like lean meat and legumes while also eating plenty of green vegetables and vitamin C-rich fruits such as citrus and berries. Then, to ensure your body absorbs all that iron, take a daily multivitamin with extra iron or another source (like spinach). You can even add in foods like dulse or kelp for an extra dose. It's good for both you and baby!

Supplements are not always necessary

As with many things in life, you are taking too much (or too little) of anything can have harmful side effects. Many supplements are only recommended for pregnant women in certain situations, such as an identified deficiency or after medical evaluation. It's best to ask your doctor which supplements are needed and when you should be getting them. For example, in most cases, prenatal vitamins do not need to be taken daily—they can be taken at specific times throughout your pregnancy instead. This ensures that you get adequate essential nutrients without overdosing on vitamins and minerals.

Weight gain in pregnancy

It's important to remember that weight gain during pregnancy is not just about eating for two. While it is true that your growing baby does need some extra nourishment, at no point during pregnancy should you aim to gain more than 15 pounds. Ideally, women will only gain between 12 and 20 pounds throughout their pregnancy. Women who are very active and physically fit before becoming pregnant should have an easier time remaining healthy during their pregnancies; however, women who maintain an unhealthy lifestyle or lead sedentary lifestyles may struggle with fatigue, morning sickness, food cravings, and other symptoms common to pregnancy.

What about calcium?

Calcium is an essential nutrient for any woman's diet, and it's necessary during pregnancy. A pregnant woman should strive to consume at least 1,000 milligrams per day. Main sources of calcium include dairy products like milk and yogurt, leafy greens like kale and collard greens, and calcium-fortified juices and cereals. Calcium can also be found in black beans, soybeans, white beans, garbanzo beans (chickpeas), black-eyed peas, and lima beans. Look for nonfat or low-fat dairy products because they typically contain higher calcium than other options.

Eating for two does not mean eating more!

Proper nutrition during pregnancy is essential for both mom and baby, but most people overestimate how much they should be eating in their daily diet. Many women feel guilty if they don't eat for two, but there's no need to consume additional calories. It may seem like common sense, but you only need an extra 200-300 calories per day during your second and third trimesters to support your growing baby and healthy weight gain. 

Conclusion 

You can consult with your doctor before making any changes to your current diet. It is also good to meet with a registered dietitian or nutritionist at least once during your pregnancy as you adjust to new nutritional needs throughout each trimester.

10 Common Symptoms of Pregnancy

How many weeks pregnant are you? You may not know yet! Here are ten early signs and symptoms of pregnancy, so you can find out as soon as possible. The sooner you realize that you're pregnant, the sooner you can make an appointment with your doctor to confirm it and discuss your health care options (which will depend on how far along you are). If your period is late, don't take this quiz right away. Use a pregnancy test first, and wait until that comes back positive before moving forward with the rest of this quiz.

1) Missed Period

If you're trying to conceive, you will have a lot of questions. Many women ask a common first question: What are some early signs and symptoms of pregnancy? If your period is more than a week late, it's important to take action to confirm whether or not you might be pregnant. Some women may mistake menstrual irregularities for pregnancy, but hormonal imbalances commonly cause irregular periods. The only way to determine whether or not you are pregnant is by taking a pregnancy test. Still unsure? Talk with your doctor about scheduling an appointment for blood work.

2) Nausea

While nausea can be a symptom of pregnancy, it is also a sign that your body undergoes some very dramatic chemical changes. Nausea is often referred to as morning sickness because it occurs around mealtimes (or, most commonly, within one hour after eating). If you are experiencing severe morning sickness or frequent vomiting, call your doctor immediately; severe vomiting in pregnancy can lead to dehydration and other complications.

3) Fatigue

As a result of elevated progesterone levels, fatigue can be one of your earliest pregnancy symptoms. This hormone increase may also account for your feelings of nausea and food cravings. If you've been exercising regularly, it's recommended that you stop working out during pregnancy. The American College of Obstetricians and Gynecologists states that exercise is safe for most pregnant women but cautions against activities such as high-impact aerobics, contact sports, scuba diving, gymnastics or jumping rope as they can put you at risk for problems with vaginal bleeding or early labor. Some women find that yoga or gentle exercises like walking are best suited to their changing needs during pregnancy; many women start prenatal yoga classes in their second trimester to help them learn stretches appropriate for use during labor.

4) Increased Sex Drive

Sex drive is also sometimes affected by pregnancy. Some women find that they have an increased sex drive during pregnancy, while others experience a drop in libido. There is no real reason for these changes; it's just something that happens for some pregnant women as hormones fluctuate. Suppose you are one of those who find your sex drive increasing. In that case, you'll be happy to know there's no need to worry about getting pregnant if you choose to engage in intercourse more often during your pregnancy: If ejaculation occurs outside of your vagina or near it, sperm can't travel far enough to reach an egg.

5) Swollen/Tender Breasts

Swollen or tender breasts can be one of many early signs of pregnancy. This symptom typically presents within three to seven days after conception, though it could appear a few days before you realize you're pregnant. It's common for your breasts to increase in size by up to 30 per cent during pregnancy; they may also feel more sensitive or sore. While swollen/tender breasts are a common sign of pregnancy, it's possible that they could be caused by an unrelated health condition like an infection, especially if accompanied by other symptoms like fever, aches and pains, etc. If you experience these symptoms outside of your normal period or after having sexual intercourse without protection (or with a new partner), talk to your doctor as soon as possible.

6) Hunger Pangs

If you're struggling to stay pregnant, pregnancy symptoms can be hard to identify. You might expect morning sickness or fatigue, but what about tiredness or hunger? By week 8, you may have some unusual cravings (or intense aversions) – like pickles or fish – that could be early signs of pregnancy. After about week 12, you will probably notice symptoms like more frequent urination than usual and slight swelling in your abdomen. Hunger pangs might lead you to eat more often than normal, despite having few appetites for anything in particular. These symptoms can indicate pregnancy at any point between weeks 5-12! All women are different; see your doctor if you are unsure of what's going on!

7) Frequent Urination

Frequent urination is probably one of the most common pregnancy symptoms. When you are pregnant, your body produces a hormone called human chorionic gonadotropin (HCG). This hormone causes your kidneys to retain water, which often leads to increased bathroom trips throughout pregnancy. While frequent urination can be uncomfortable for many women, it's a great sign for expecting mothers—it means that your body is doing what it should! If you find yourself going to the bathroom more frequently than usual and nothing seems to help, try tracking how many times you go (using a notebook or app) over several days.

8) Frequent Nose Bleeds

Though uncommon, nosebleeds are possible during pregnancy. As blood vessels in your body relax during early pregnancy, you may notice that you're more prone to nosebleeds. The good news is that these symptoms should go away after 12 weeks as your body readjusts itself to its normal state. If you're experiencing other unpleasant signs and symptoms (such as bloating or nausea), try using a cold compress on your face or elevating your head when sleeping. While it isn't necessarily a symptom of pregnancy, painless vaginal bleeding is also not uncommon during early pregnancy—it can be a sign that an egg has been fertilized by sperm. This symptom should disappear quickly if it occurs after intercourse during a period.

9) Sore Belly/Stomach Cramps

Soon after conception, women may experience some mild abdominal cramping that some interpret as early pregnancy symptoms. This often happens between 6-12 days after ovulation. Hormones are causing changes within your uterus, which can cause cramping similar to what you may feel when you have your period. These aches usually disappear by mid-pregnancy.

10) Mood Swings

You may be curious about your changing emotions during pregnancy. While some mood swings are a normal part of any pregnancy, it's important to know when to speak with your doctor about changes in your mood or how you feel. When you think something is off, you should always let your doctor know so he or she can determine if there is an underlying medical cause for that change in mood. For example, extreme stress could lead to depression during pregnancy.