Pregnancy is a beautiful journey for every mother, filled with excitement, anticipation, and joy. As an expecting mother, you want to do everything right to ensure a healthy pregnancy and a healthy baby. One of the most crucial aspects of a healthy pregnancy is following a nutritious diet. The Indian Council of Medical Research (ICMR) recently released revised dietary guidelines for pregnant mothers to ensure optimal health and well-being for both mother and child. In this article, we will discuss the dos and don'ts according to the ICMR revised dietary guidelines that pregnant mothers should follow for a healthy pregnancy.
Eat a Balanced Diet
A balanced diet is key to a healthy pregnancy. As per the ICMR revised dietary guidelines, pregnant mothers should consume a diet that includes all food groups in the right proportions. This means including whole grains, fruits, vegetables, protein-rich foods like lean meats, eggs, legumes, and dairy products in your meals. A balanced diet provides essential nutrients like folic acid, iron, calcium, and protein that are crucial for the growth and development of the baby.
Focus on Certain Nutrients
As per ICMR guidelines, special focus should be given to certain nutrients such as iron, folic acid, B12, iodine and long chains of n-3 polyunsaturated fatty acids (LCn-3PUFAs). Iron and folic supplements should be taken. Intake of iodine is not an issue because iodine-fortified salt is available. B12 can be sourced from yoghurt or curd and flesh foods. Fatty fish are a good source of LCn-3PUFA. Vegetarians can get their LCn-3PUFA from seeds, green leafy vegetables and nuts.
Consider 1000-days nutrition
So what exactly is 1000-days nutrition? The first 1000 days include the period from the woman's conception to the birth of the child (270 days) and from birth to her child's 2nd birthday (365+365 days). The first 1000 days are a crucial period that shapes the child's future. During this period, the embryo in the mother's womb grows very rapidly and draws nutrition from the mother. For this, the mother at the start of pregnancy should be provided with all the required vitamins, minerals, fatty acids, amino acids and energy.
How much weight gain is recommended during pregnancy?
If the BMI of a pregnant woman is normal then she should aim to gain at least 10-12 kg. While underweight women should increase their dietary intake and their weight gain should be monitored closely. Those who are overweight should aim not to gain more than 5g-9kg.
What are the nutrients that require special attention during pregnancy and lactation?
The daily diet of a pregnant woman of normal weight and height should contain an additional 350 calories of energy from the second to third trimester. An additional 8g of protein is required during the second trimester and 18g during the third trimester of pregnancy.
During the first six months of lactation, an additional 600 calories of energy and 13.6g of proteins are required in the daily diet.
According to the ICMR dietary guidelines, 240g of cereals and millets, 80g of pulses, 40g of nuts and oil seeds, 20 ml of cooking oils, 300g of vegetables, 150g of green leafy vegetables, 150g of fruits, 80g of marine fish, lean meat or 250g to 300g twice a week and 400 ml of dairy should be included in a pregnant woman's diet.
Do's and don'ts to follow:
Do's
- Vitamin C-rich fruits like gooseberries (amla), guava and orange should be included in the diet to improve iron absorption of plant foods.
- Add green leafy vegetables to your diet.
- In case of nausea and vomiting, take small and frequent meals like 4 to 6 times a day.
- Expose yourself to direct sunlight for at least 15 minutes to get sufficient vitamin D.
- Add a variety of food items to your daily diet by which the daily requirement of all the nutrients can be met.
Don'ts
- Avoid carbonated drinks.
- Don't smoke or chew tobacco or consume alcohol.
- Don't consume caffeinated drinks. Avoid foods made with hydrogenated fat.
- Don't lift heavy objects or do strenuous physical activity.
Remember, it is essential to consult a healthcare professional for any dietary changes or concerns during pregnancy. Remember, a healthy diet is the foundation of a healthy pregnancy, so prioritize your nutrition and give your baby the best start in life.
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