Eating for two? From iron to protein, include these 8 nutrients in your diet for a healthy pregnancy

What to eat during pregnancy: A well-balanced diet, considering energy and protein, should match the pre-pregnancy body weight and specific goals for healthy weight gain during pregnancy (Image: Canva)

Pregnancy is a time of celebration with the family. In traditional Indian households, the wisdom of grandmothers and mothers shines through as they recommend specific foods for expecting mothers. Whether it's soaked almonds or bowls brimming with ghee-laden laddoos, these age-old customs reflect deep-rooted traditions. What's truly intriguing is that beyond tradition, these recommended foods offer several benefits, ensuring a healthy pregnancy.

Pregnancy changes a woman's body significantly and creates higher nutritional needs that go beyond what the body naturally provides. These nutrients support the mother's needs and the essential reserves for the baby's development and future breastfeeding. Therefore, it is important to increase intake.

Pregnancy nutrition: A well-balanced diet, considering energy and protein, should match the pre-pregnancy body weight and specific goals for healthy weight gain during pregnancy. Also, taking iron and folic acid supplements, along with a diet rich in these nutrients, is important to prevent anemia and neural tube defects.

What to eat during pregnancy:

Folic acid: Folic acid is extremely important during early pregnancy as it helps to safeguard the baby's development. Its prevents neural tube defects, such as spina bifida and establishes it as a vital nutrient during the prenatal phase. Studies suggest consuming at least 400 micrograms (mcg) of folic acid daily during the childbearing years is essential to reduce the risk of such birth defects.

Iron: Iron facilitates the production of hemoglobin, the protein in red blood cells that carries oxygen. As per the medical guidelines, pregnant women need about 27 milligrams (mg) of iron daily to support the increased blood volume necessary for both the mother and the developing baby.

Calcium: This mineral aids in forming the baby's bones and teeth. According to recommendations by National Institute of Health (NIH), pregnant women aged 19 and older need around 1,000 mg calcium to ensure optimal bone development for the baby. In cases where women are 18 and younger, they should aim for 1,300 milligrams (mg) of calcium daily.

Vitamin D: Vitamin D, along with calcium, helps to promote its absorption and aid in the healthy development of bones for the baby. Daily dose of vitamin D supports bone health and also has other health benefits for both mother and child. You can find vitamin D in foods like fortified milk, fatty fish, and fortified cereals.

Omega-3 fatty acids: These fatty acids act as essential nutrients for the baby's brain development. Consuming a variety of fish high in omega-3 fatty acids can provide vital support for the baby's cognitive and visual development.

Iodine: Ensuring an adequate intake of iodine during pregnancy is vital for supporting the baby's brain growth and overall neurological function. Iodine can be found in various sources such as iodised salt, seafood, dairy products, and some fortified foods.

Vitamin C: Serving as an ally to the immune system, vitamin C also aids in the absorption of iron. Pregnant women need to get around 85 milligrams (mg) of vitamin C daily, as it aids in both immune health and iron absorption.

Protein: As the essential building block, protein remains critical for the baby's steady growth and development. Pregnant women need to increase their daily protein intake to support the baby's development and ensure adequate maternal health.