The development of your baby, breastfeeding and your own health during pregnancy depend on what you eat. Your body requires additional nutrients, vitamins, and minerals throughout pregnancy to support your growing baby and maintain your health. A balanced diet rich in fruits, vegetables, whole grains, lean meats, and healthy fats ensures that you and your unborn child receive all the essential nutrients needed for a healthy pregnancy. For instance, foods high in folic acid, such as leafy greens and fortified cereals, are crucial for reducing the risk of birth defects.

Additionally, iron-rich foods, like beans and lean meats, support your body's increased blood volume and help prevent anemia. Dairy products and plant-based calcium sources strengthen your baby's developing bones. Omega-3 fatty acids found in fish like salmon are vital for the development of an infant's brain and eyes. Eating a healthy diet can also help you manage common pregnancy symptoms like fatigue, constipation, and nausea, making your pregnancy more comfortable and manageable.

In a conversation with Jagran English, Dr. Tripti Raheja, Lead Consultant in Obstetrics & Gynecology at the CK Birla Hospital in Delhi, discussed the importance of proper nutrition during pregnancy and breastfeeding in recognition of National Nutrition Week 2024.

According to Dr. Tripti, during pregnancy and breastfeeding, a woman’s body undergoes significant changes that increase her nutritional needs. Proper nutrition is crucial not only for the mother’s health but also for the baby’s growth and development.

Also Read: Side Effects Of Green Tea: 5 Reasons Why You Should Drink This Beverage In Moderation

Nutritional Needs During Pregnancy:

During pregnancy, the body requires more calories, but quality matters more than quantity. Expecting mothers should aim for an additional 300-500 calories per day in the second and third trimesters. Staying hydrated is equally important to support the increased blood volume and amniotic fluid. Key nutrients that need particular attention include:

  1. Folic Acid: Essential for preventing neural tube defects; sources include leafy greens, citrus fruits, and fortified cereals.
  2. Iron: Needed to support the increased blood volume and prevent anemia; rich sources are lean meats, legumes, and spinach.
  3. Calcium: Critical for fetal bone and teeth development, with dairy products, almonds, and broccoli being good sources.
  4. Protein: Necessary for the growth of fetal tissue, including the brain; the recommended intake increases to about 75-100 grams daily.
  5. Omega-3 Fatty Acids: Important for brain and eye development; found in fatty fish like salmon, walnuts, and flaxseeds.

Nutritional Needs During Lactation:

Breastfeeding further elevates nutritional demands as the body produces milk that meets the baby’s needs. During lactation, an additional 500 calories per day is recommended. Key considerations include:

  1. Increased Fluid Intake: Hydration is crucial for milk production, so mothers should drink plenty of water and fluids throughout the day.
  2. Continued Iron And Calcium Intake: To replenish maternal stores and maintain milk quality, mothers should continue consuming iron-rich and calcium-rich foods.
  3. Vitamin D: Important for both mother and baby, with sunlight exposure and fortified foods being primary sources.

Finally, Dr. Tripti emphasized the importance of avoiding harmful substances like alcohol, caffeine, and certain fish high in mercury during pregnancy and breastfeeding. By focusing on nutrient-rich foods, mothers can support their health while ensuring optimal development for their babies.