NOURISHING DIET PLAN FOR SUPER
What a woman eats and drinks during pregnancy is her Munchkin’s (baby’s)
main source of nourishment. So, a mother-to-be should choose a variety of
healthy foods and beverages to provide the important nutrients a baby needs for
growth and development.
A pregnant woman needs more
calcium, folic acid, iron and protein. The notion of eating for two has
undergone many changes in the recent years as researchers have become more
aware of how a food can affect mother and unborn babies. Different vitamins and
minerals are important at different levels of pregnancy; the importance of
nutrition varies through each trimester. Follow a daily basis diet plan in
every trimester as mentioned in the tabular column.
FIRST TRIMESTER: – lasts for 1 week to 12 weeks. During
first trimester body undergoes many changes, cravings or distaste for certain
foods, mood swings, tiredness, weight gain or loss, upset stomachs are often
seen. Women may spend several weeks of
their first trimester unaware that they are even pregnant.
There are major development changes
taking place in both the women’s body and her unborn child’s. Moms-to-be do not
need many extra calories this early, but what they do need is plenty of iron
and folic acid.
Obstetricians and gynecologists
report that women need at least 400 mg of folic acid daily during their first
trimester to prevent neural tube defects.
should have dishes that are rich in folate, which is great for Munchkin’s
(baby’s) developing nervous system. It should include foods that contain
vitamin B6, which may help ease nausea. Iron-rich meals are essential as Iron
helps blood to move oxygen around body and blood volume increases.
In first trimester plenty of
folate rich foods are to be consumed, such as orange, baked potato, bran
flakes, asparagus, broccoli, eggs, leafy green vegetables, fortified or
enriched cereals, breads and pastas, beans, citrus fruits.
If queasy feeling is experienced,
foods rich in B6 may help in morning sickness. Foods such as, banana, brown
rice, black eye bean, whole grain toast, peanut butter, salmon, mixed nuts are
to be consumed.
plenty of foods that help unborn munchkin grow. Foods such as, Kedgeree,
salmon, sardines are rich in omega 3 fatty acids which help in baby’s brain
Calcium and vitamin D helps in
growth of strong bones and teeth. Foods such as, milk, almonds, fromage frais,
flaked almonds, sesame seed, sardines, soft cheese, halloumi, yoghurt drink,
green yoghurt, cheesy baked beans, rice pot.
Pregnant women age 19 and over need 1,000
milligrams of calcium a day; pregnant teens, ages 14 to 18, need 1,300
Iron rich foods are to be
consumed as it helps to make red blood cells for growing baby. Foods such as,
porridge, dried apricots, chicken, hummus, wheat bisk,watercress, spinach,
shepherd’s pie, whole grain, ginger bread, dry fruits, spring greens, eggs,
sweet apple lamb are to be consumed.
plenty of energy is required during this time. Foods such as muffin with a
slice of edam, banana bread, fruity flap
jack, whole meal toast with baked beans, cheese on toast.
Vitamin K is required for blood clot which
helps during delivery. Foods like, spinach pasta, rocket baguette, whole grain,
melon, green beans, water cress salad, whole meal .
200 calories a day is required in this trimester so one should make sure to
have morning and afternoon snack.
Normal weight of pregnant women requires an extra of 300
calories on each day. A total calories of 1800 to 2400 during the pregnancy.
Bread, cereal, rice and pasta atleast 5 ounces per day are to
One cup of raw or cooked vegetables , atleast 21/2 cups every
day is required.
½ cup of fruit juice atleast 2 cups everyday are mandatory.
Meat, poultry, fish atleast 5 ounces evryday are to be
consumed. Olive oil and canola oil are the best and healthy cooking oils.
steaming the vegetables helps to retain its nutitional value.
Alcohol, caffeine( limit), uncooked meat, Fish with high levels of mercury:
Seafood such as swordfish, shark, king mackerel, marlin, orange roughy and
tilefish are high in levels of methyl mercury, according to the Academy of
Nutrition and Dietetics, and should be avoided during pregnancy. Methyl mercury
is a toxic chemical that can pass through the placenta and can be harmful to an
unborn baby’s developing brain, kidneys and nervous system, unpasturized milk, fried , fatty, spicy and sweet
foods must be avoided.” Moderation is the key”.
following some fairly easy nutrition guidelines, One can be on their way to a
The body has
increased nutritional needs during pregnancy, require more micronutrients and
macronutrients to support both mom-to-be and baby.
are dietary components, such as vitamins and minerals, that are only required
in small amounts.
are nutrients that provide calories, or energy. These include carbohydrates,
proteins, and fats.
calories additional 300,
in second and third trimesters
calcium 1200 milligrams
folate 600–800 micrograms
iron 27 milligrams
GRAINS are a good source of energy.
Fruits and vegetables are packed with antioxidants, fiber, and water-soluble
and fat-soluble vitamins.
Meats, nuts, and legumes provide body with protein, folate, and iron.
Dairy products are great source of calcium and vitamin D.
Protein is critical for ensuring the proper growth of fetal tissue, including
the brain. It also helps with breast and uterine tissue growth during
pregnancy. It even plays a role in increasing blood supply, allowing more blood
to be sent to baby.
Folate, also known as folic acid, plays an important part in reducing the risk
of neural tube defects. These are major birth defects that affect the baby’s
brain and spinal cord, such as spina bifida and anencephaly.
Iron works with sodium, potassium, and water to increase blood flow. This helps
ensure that enough oxygen is supplied to both mom-to-be and baby.
Food cravings: – It is common for women to develop
a sudden urge or a strong dislike for a food during pregnancy. Some common
cravings are for sweets, salty foods, red meat or fluids. Often, a craving is a
body’s way of saying it needs a specific nutrient, such as more protein or
additional liquids to quench a thirst, rather than a particular food.
cravings during pregnancy include:
foods, such as mashed potatoes and pizza
fine to give in to these cravings sometimes, especially if you crave foods that
are a part of a healthy diet. However, you should try to limit your intake of
junk food and processed foods.
Example: – Pica
Pica is a disorder that causes cravings for items that contain no
nutritional value. Pregnant women with pica may want to eat clay, cigarette
ashes, or starch, among other strange substances. When a woman has pica during
pregnancy, it may indicate a lack of a specific vitamin or mineral.
important to notify doctor if craving for nonfood items or have eaten nonfood
items. Eating such items can be dangerous for both mother and baby.
The Institute of Medicine (IOM) guidelines for total weight gain during a
full-term pregnancy recommend that:
women, who have a Body Mass Index (BMI) below 18.5, should gain 28 to 40 lbs.
(12.7 to 18 kilograms).
weight women, who have a BMI of 18.5 to 24.9, should gain 25 to 35 lbs. (11.3
to 15.8 kg).
women, who have a BMI of 25.0 to 29.9, should gain 15 to 25 lbs. (6.8 to 11.3
women, who have a BMI of 30.0 and above, should gain 11 to 20 lbs. (5 to 9 kg).
The IOM guidelines for pregnancy
weight gain when a woman is having twins are as follows:
50 to 62 lbs. (22.6 kg to 28.1 kg).
weight: 37 to 54 lbs. (16.7 to 24.5 kg).
31 to 50 lbs. (14 to 22.6 kg).
25 to 42 lbs. (11.3 to 19 kg).
from eating well, it’s important to drink at least eight glasses of water each
day and to take prenatal vitamins. It’s difficult to obtain sufficient amounts
of certain nutrients, including folate and iron, from food alone. Make sure to
speak with doctor about which prenatal vitamins you should take to ensure that
you and your baby stay healthy.
Besides eating a nutrition-focused diet, exercising during pregnancy can help
to manage weight. Swimming and walking are good choices. However, avoid any
extreme sports or contact sports, such as rock climbing and basketball.
If didn’t exercise before pregnancy, start out slowly and don’t overdo it. It’s
also important to drink plenty of water so that you don’t get dehydrated. Make
sure to talk to doctor before starting a new exercise routine.
“GIVING BIRTH AND BEING BORN BRINGS US INTO THE ESSENCE OF CREATION,
WHERE THE HUMAN SPIRIT IS BOLD AND THE BODY, A MIRACLE OF WISDOM. ”