Pregnancy is a very happy period between conception and child birth during which time the foetus grows and matures inside the mother's womb until ready to be born. During this period of foetal development, there are many physiological, emotional and hormonal changes in the mother's body that influence the needs and the efficacy of the various nutrients.

It is important to have a balanced diet high in all nutrients and fibre, both for you and your baby.

It is not true that you need to eat for 2 people; in fact women should only increase their calorie intake by about 300 cal a day during the second and third trimesters.

It is more important to eat the right types of food to ensure that you and your baby are in fact getting the right nutrients. Diet inadequate in calories and nutrients can lead to low birth weight babies, as deficiency of proteins and other vital nutrients can lead birth defects and complications before and after birth.

Importance of Healthy Diet

The basic meal planning principles should be followed while planning a diet for a pregnant woman.

The first 2 to 3 months of pregnancy is marked by symptoms like loss of appetite and morning sickness making it difficult for her to follow a good diet. This is often the result of hormonal and psychological changes taking place in her body. To reduce and counter the effect of nausea and morning sickness, it is advisable to have small amounts of foods with regular frequency. Solid carbohydrate foods like biscuits, whole wheat bread or fruit, as first food in the morning as well as before meals will help to relieve the nausea of early pregnancy. Avoid fried, strongly flavoured and spicy foods.

As mentioned earlier, it should be remembered that during the first trimester, the mother's nutrient intake need not be increased. But during the 2nd and 3rd trimester of pregnancy, the mother should take care to include more foods rich in nutrients. To take care of this, she can include fruits and nuts as snacks in between the meals rather than three large meals. Therefore her feeding pattern should be 5 to 6 small meals a day. Increased protein needs can be met by including protein of good quality like milk, beans, pulses, groundnuts, soy beans and tofu. Iron needs can be met with foods like whole grain cereals, whole pulses, some leafy vegetables and dry fruits. Constipation is a common problem during pregnancy. Therefore, foods rich in dietary fibre, like fresh fruits and vegetables, whole grain cereals, pulses and plenty of fluids need to be included in her diet.

The following are the main nutrients to be kept in mind while planning a pregnancy diet-- proteins, iron, calcium, folic acid and vitamin c.

Foods should be chosen from the four basic food groups as presented below-

• Four to five servings of fruits and vegetables to meet the vitamin and mineral needs.
• Six or more servings of whole-grain or enriched bread and cereal for energy.
• Three or more servings of milk and milk products for calcium.
• Three or more servings of poultry, eggs ( for non vegetarians ), nuts, dals, sprouts, dried beans and peas for protein

Proteins: They are needed for the development and growth of the baby.

Rich sources of Proteins: Milk and milk products, all dals like rajma, chana, tur, mung, masoor, pulses and legumes, sprouts' whole grains, nuts, eggs, meat and chicken.

Iron: Iron is needed in larger doses, especially in the later stages of pregnancy as it is essential for the formation of healthy red blood cells. It is sometimes difficult to meet your body's increased need for iron. In such a situation an iron supplement should be recommended.

Rich sources of Iron: Leafy green vegetables, lotus stem, dal, sprouts, unrefined whole cereals, dry fruits, dates, meat, liver, jaggery, neem leaves. You can help prevent iron deficiency anaemia by eating more iron-rich foods like dried fruits, whole-grain breads, and iron-fortified cereals.

Calcium: Pregnant and lactating adult women require an additional 40% of calcium a day (1200-1500 mg per day). Almost all of the extra calcium goes into the baby's developing bones and teeth. To get this extra calcium, 3 extra servings (3 cups) of milk or dairy products or calcium fortifier foods are needed.

Rich sources of  Calcium: Milk and milk products, all dals, pulses, sprouts, leafy green vegetables, ragi, til (sesame seeds), nuts, and eggs.
However milk products are high in fat, so if you are gaining too much weight, opt for low-fat varieties, such as skimmed milk and cottage cheese (paneer).

Folic Acid: Pregnancy doubles a woman's need for folic acid. It is necessary for the development of central nervous system of the baby. Folic acid has been shown to be important in preventing neural tube defects and is essential for the formation of red blood cells. Severe folic acid deficiency can result in a condition called megaloblastic anemia, which occurs most often in the last trimester of pregnancy. In this condition, the mother's heart, liver and spleen may become enlarged which and can threaten the life of the foetus.

Rich sources of Folic Acid: Kidney beans, leafy green vegetables, peas, fresh fruits, nuts, and liver are all rich in folic acid. For vegetarians rich sources are brewer's yeast and wheat germ. Women in their childbearing years should consume plenty of these foods. But one must remember overcooking largely destroys folic acid, so eat plenty of salads, fresh fruits and steamed of stir-fried vegetables.

Diet alone is not likely to provide enough folic acid. Therefore, it is recommended that women should start taking a daily folic acid supplement of 400ug (0.4mg) 3 months prior to conception and should continue through the first 3 months of the pregnancy.

Sodium: This is important during pregnancy. 2,000 to 8,000 milligrams of sodium a day is recommended during pregnancy. There are 2,325 milligrams of sodium in one teaspoon of salt, and because salt is in most foods, the increased need for it during pregnancy is not too difficult to achieve. Sodium helps to regulate the water in the body. But avoid consuming salty foods like pickles, pappads, canned foods, processed and preserved foods and other fried snacks.

Vitamin C: It helps to build a strong placenta, helps your body in resisting infection and aids in iron absorption.

Rich Sources of Vitamin C: The richest source is amla (gooseberry), fresh citrus fruits like oranges, guava, tomatoes, dark green leafy vegetable, lemon and potato. To read more about Nutrition during Pregnancy