PREGNANCY NUTRITION The concept of ‘healthier pregnancies’ has reinforced a positive direction to prevent fetal damages from malnutrition, infection and drug abuse. This section provides you with key facts for a healthy pregnancy.

Pregnancy Nutrition

Nutrition during pregnancy and lactation is surrounded with more misconceptions in all cultures.

The concept of ‘healthier pregnancies’ has reinforced a positive direction to prevent fetal damages from malnutrition, infection and drug abuse.

WHY DO I NEED TO HAVE A HEALTHY DIET?

Pregnancy is an anabolic (body building) state BECAUSE APART FROM YOU, IN THE NEXT 9-10 months, you are responsible for the growth of your child, who is going to multiply from a single cell to millions of cells in such a short time. And for a successful outcome, an optimum weight gain for a woman from a quality diet is essential.

Average weight gain during the course of a singleton pregnancy is about 11-14 Kg. This would depend on the present BMI of the body and you would be advised to gain a little more or a little less if your BMI is a little on a lower side or on a higher side respectively.

But ultimately your weight gain would depend on -

• General metabolism of your body
• Your genes
• Your level of activity

1 Kg in the first trimester

5 Kg in the second and third trimester.

A woman carrying twins should have a target weight gain of 16-20 Kg

WHERE DOES THIS WEIGHT GO?

• Average baby weight:  2.8 -3.2 kg
• Breast enlargement  700-800 gms
• Placenta   500 gms
• Enlargement of uterus  700-800 gms
• Amniotic fluid   700-800 gms
• Your extra blood  2-2.5 kg
• Your body’s extra fat  3-3.5 kg
• Your body’s extra fluid  2-2.5 kg

If you are gaining too little weight gain, apart from eating more and incorporating a diet with fat, check in your thyroid levels too.

Although you are responsible for nutrition of two in pregnancy, scientifically you need to give in only 300 calories a day more which roughly is 3 chappatis and a glass of milk for the day. Do not get too much worked up about the diet but EAT RIGHT AND EAT WELL.

Rather than 3 important meals, eat frequent small meals and drink at least 8-10 glasses of water. There, you have just taken care of your acidity, blood sugars, digestive system and energy levels too.

Since you need a lot of nutrients like proteins, carbohydrates, fat, fibre, micronutrients, water, vitamins, minerals, calcium, iron and which no one food item can provide, it is important to eat many small meals of different variety. It is not the quantity that counts, it is the quality.

As mentioned before, eating quality food is more important than eating in quantity. Also you are the best judge as to when to eat. The rule is eat when you are hungry and eat what you feel like.

In the first trimester you may lose your appetite altogether. It may be difficult for you to keep the food down in the stomach. As a result you may even lose some weight. Don’t worry as the second trimester will bring you back to normal and you may get certain cravings depending on the body needs. Third trimester may even increase your appetite and as a result the average weight gain would be maintained.

WHEN SHOULD I GO TO THE DOCTOR?

1. If the weight gain is more than 1.2 kg in the second trimester and more than 800 gms in the third trimester
   
2. If there is no weight gain for more than 2 weeks during the 4th and the 8th week.
   

More information

1. Vitamin sources
2. Weight Loss in Pregnancy
3. What to Avoid in Pregnancy
4. Eating Safe in Pregnancy