A balanced diet incorporating locally available food groups – rice, wheat, millets, pulses, legumes, vegetables and fruits with adequate intake of water (2-2.5litres/day) and rest (6-8 hours of sleep at night and an afternoon nap of about an hour) is essential.
A pregnant woman carrying a single baby (singleton pregnancy) should take an extra 300 Kcal to her total calorie intake per day to meet the carbohydrate and protein demands. In the case of multiple pregnancies (say twins), the extra calories are doubled, 600 Kcal.
What you eat will be the source and stores of nutrients that are essential for a healthy mother and growth and development of the baby.
Pregnancy does not mean that you should be ‘eating for two.’ It only requires 300 more calories added to your normal diet. Include a good amount of protein – the building blocks of our life it promotes good immunity and is essential for developing baby. Milk, meat, fish and eggs, pulses and legumes are rich sources of proteins. Required amount of protein to be taken daily is about 1.3gm/kg body weight (approximately 65gm if you weigh 50 kg).
Omega 3 fatty acids like EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are good for healthy development of the brain, eye, nervous system, gaining good birth weight and immune system for the baby. It also promotes positive mood and well-being in mothers. The American College of Obstetricians and Gynecologists (ACOG), recommends an average daily intake of at least 200 mg docosahexaenoic acid (DHA) a day in addition to their prenatal vitamins. Oily fishes, walnuts and eggs are good sources of DHA. Eat healthy snacks such as low-sugar, low-fat yogurt, crackers, home-made popcorn, a mixed fruit smoothie, a few unsalted nuts (almonds, walnuts), wholegrain bread sandwich, multigrain (ragi, whole wheat, oats) rotis/wraps with vegetables of your choice etc.