Pregnancy is considered one of the most joyous times in a woman’s life. It’s thrilling to know that your body is nurturing new life, and this naturally means that you make significant alterations, keeping your baby in mind. Of course, pregnancy is also the time to kick back, relax, and pamper yourself.

Now, a big part of pampering yourself when you’re expecting is ensuring that you and your baby are eating right, and getting adequate nourishment. That means, closely monitoring your diet. A great way to ensure you’re getting that required nutrition is by eating from a variety of food groups throughout the day so you get the best of everything. Remember, your body needs an additional 300 calories when you’re pregnant. With this in mind, we bring you a check list of nutritious foods you should consume on a daily basis:

1. Fruits and Vegetables

Packed with a variety of essential nutrients, especially vitamin C and folic acid, fruits and vegetables become an important part of your daily pregnancy diet. Fruits like oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes and Brussel sprouts are a rich source of vitamin C and should be consumed regularly. Dark leafy green vegetables, and legumes such as black or lima beans, and black eyed peas are a rich source of folic acid so make sure they feature regularly in your meals.

2. Breads and Grains

This food group forms the bulk of essential carbohydrates, which are the main source of energy for pregnant women. Whole grains and enriched products provide important nutrients such as iron, vitamin B, fibre, as well as some amount of protein. However, one must note that consuming excess amount of carbohydrates may cause unnecessary weight gain, which can further lead to gestational diabetes. For a healthier alternative, switch up your white bread with whole grain or multi-grain bread, white rice with brown rice, regular chapatis with bajra rotis. 

3. Legumes and Pulses

When your baby is developing, it needs plenty of protein, especially in the second and third trimesters, and so do you. While it is well-known that non-vegetarian diets contain enough protein, there are options and alternatives available for those who follow a vegan or vegetarian diet. Legumes and pulses are also rich in iron, a nutrient that carries oxygen to the baby, as well as to your muscles to help you avoid symptoms such as fatigue, weakness, and irritability, while also keeping your hormones from going into overdrive, a common symptom of pregnancy. For those on a vegan diet, they may consider having soybean options like tofu. However, experts suggest limiting its serving to one or two per day.

4. Dairy Products

Calcium is essential for building strong teeth and bones, normal blood clotting, and muscle and nerve functions. By the third trimester, your developing baby requires a considerable amount of calcium, which the body will take from your bones. So it is necessary to regularly consume calcium during your pregnancy. Sources of calcium include pasteurised milk and cheese, yogurt, creamy soups (like cream of mushroom), and puddings (however, we recommend a natural sweetener like honey or jaggery in place of refined sugar, to keep your sugar levels in check.) Some calcium is also found in green vegetables, beans and dried peas. However, doctors advise against consuming cream cheese for pregnant women as it can cause uneasiness and gas.

Now that you know the major food groups that should be a part of your pregnancy diet, let us understand how changing our diets as per our trimesters can help. 

The whole duration of pregnancy is divided into three trimesters. They are done so that it is easier for the mother to understand the growth of her baby. Each trimester focuses on different aspects of the baby’s growth.

The first trimester is focused on providing nutrition to the baby so that there is no lack in growth. The important nutrients to incorporate in your diet are folic acid, protein, calcium, iron, vitamin C, and potassium.

The second trimester focuses on building the baby’s metabolism. The important nutrients to focus on during the second trimester are carbohydrates, fats, proteins, vitamins, minerals, and plenty of water.

The third trimester focuses on building the teeth and bones of the baby. There is focus on calcium, and it is also advised to eat a diet high in fruits, vegetables, fibre, and very selective protein such as legumes, beans, etc.

However, we must add that no two bodies are the same, and the journey of motherhood is different for different women. It is always recommended to have a word with your doctor to understand the dietary requirements for both you and the baby, and incorporate the same in your diet.