Eat Right for Your Baby- Your Diet during Pregnancy

A pregnant woman must take a well-balanced, nutritious diet to fulfill the requirements of the developing baby and her changing body. Taking an assortment of healthy and nutritious dietary constituents during pregnancy is one of the crucial things a mother can do to assure normal growth and development of her baby. A right diet would also keep her healthy, preventing infections, anemia, tough labor and slow healing.

In case you were taking a well-balanced diet prior to getting pregnant, you possibly would not have to make many changes to your diet. However, just a few modifications in your diet can produce a large difference, assuring that the developing fetus and you receive every vitamin, mineral and the calories wanted for a healthy pregnancy.

Five healthy food groups including grain products, protein foods, vegetables, fruits, and milk and its products would fulfill most of your nutritional requirements. In addition, some vitamin and mineral supplements will be needed as described in the next chapter. However, conscious choice of items from these five food groups will do most providing you the required nourishment.

*Grain products

These offer you carbohydrates, which are the major energy source. Daily requirement: 6–11 servings.

Examples of one serving of the food group

1 slice of bread; 1 cup cooked rice, pasta or cereal; 1 cup cereal flakes; 1 pancake or waffle; 1 muffin.

*Fruits and vegetables

These provide you required vitamins and minerals, and fiber to help digestion.

Daily requirement: 3-4 vegetable serving and 2-3 fruits servings.

Examples of one serving of the food group

Fruit Group: One medium sized apple, pear or orange; ½ cup chopped, canned or cooked fruit; 1 cup of fruit juice.

Vegetable Group: One medium sized boiled/baked potato or any other vegetable; ½ cup of raw or cooked vegetables; 1 cup of vegetable juice.

*Protein foods

These are important for the growth of your baby.

Daily requirement: 3-4 servings

Examples of one serving of the food group

2-3 ounces of lean meat, fish or poultry; 1 boiled egg; ½ cup of cooked dried beans

The vegetarian women should ensure taking soy products, beans, nuts, lentils and tofu.

* Milk and milk products

These are needed for development of baby’s bones and teeth.

Daily requirement: 3-4 servings

Examples of one serving of the food group

1 cup of milk or yogurt

1.5 ounce of cheddar cheese

In case you have lactose intolerance, go for lactose free milk products and calcium fortified fruit juice.

In addition to these, you would need to drink a lot of water, at least 8-10 glasses a day.

You must keep a check on intake of fat, avoid or use sparingly products like butter, cream, gravies, salad dressings; sweets (if possible, try to reduce its intake).