During the period of pregnancy a woman needs more attention towards her diet and proper nutrition for the better health of her own and her baby. Poor nutrition during pregnancy can lead to maternal complications such as anemia, gestational diabetes etc,. while also increasing the risk of fetal comlications, including low birth weight (LBW),preterm birth, cognitive impairments in the child.
When you are pregnant, nutrition is more important than ever. You need more of many important nutrients than you did before pregnancy. Making healthy food choices every day will help you give your baby what they need to develop. It will also help make sure that you and your baby gain a healthy amount of weight.
Calorie Guidelines
During this period, the proper calorie intake is very much essential for the growth and development of the foetus. That’s why the mother should not be nutrient deficient otherwise, it will directly or indirectly affect the foetus health. During this period, the total calories intake of micronutrients such as, Vitamin D, Vitamin B12, calcium,iron, folate,etc.should be in a proper amount for the proper brain development, proper bone health etc. of the foetus. The diet should contain enough calories to meet the nutritional requirements of the mother.
Calorie needs in pregnancy vary by trimester,
- First Trimester – Generally, do not need of any extra calories in your normal daily routine diet in the first trimester.
- Second Trimester – An additional 340 to 450 calories per day in your diet is recommended to support foetus & placenta.
- Third Trimester – An increase of approx. 450 calories per day is generally advised in your diet.
Mediterranean Diet
What is Mediterranean Diet ?
Mediterranean diet emphasizes fresh, whole foods and healthy fats, and it’s consistently ranked as one of the best diets for overall health and longetivity. It’s not a strict diet with rules or calorie counts. Instead, it’s a flexible eating lifestyle.
Why choose the Mediterranean diet?
Choosing a Meditteranean diet means choosing a balanced, enjoyable, and evidence- based way of eating that helps your body and mind thrive. The Mediterranean diet is one of the smartest and most sustainable decisions you can make for your long – term health, according to decades of research. Here’s why it is highly recommended by doctors, dietitians, and health organisations.
Top reasons to choose the Mediterranean Diet –
- Proven Heart Health benefits
- Protects brain function
- Supports Healthy weight
- Fight Inflammation
- May increase longevity
- Focuses on Real, Whole foods
- Flexible and Enjoyable
Food Groups that are part of Mediterranean Diet
- Fruits and vegetables.
- Nuts and seeds, including almonds, walnuts, sunflower seeds, and pumpkin beans
- Beans and legumes, such as lentils, chickpeas, black beans, kidney beans.
- Whole grains like whole wheat bread, quinoa, brown rice, and whole wheat pasta.
- Limit red meat, added sugars, and processed foods. Start gradually by making small, manageable swaps, such as adding more veggies to meals or switching to olive oil instead of butter. Incorporate mindful eating.