Congrats, you are pregnant! The first question that’s propping up in your mind is how much more you would need to eat to ensure that your baby is well. Contrary to the popular belief (myth actually!), you do not need to ‘eat for two.’
Your baby is around the size of a pea during the first trimester and you’re gobbling down food, assuming it’s the best thing you’re doing for your baby – NOT! There are a few simple diet rules you need to follow during different stages of your pregnancy.
The Count Of Calories During Pregnancy:
As miraculous as it may be, there’s actually a lot of math (and science for that matter) involved in pregnancy nutrition. Thanks to all the focus on weight loss, the foods that we consume today are valued in terms of calories. Of course, this depends on your physical activity and your state of health.
- The base rule to follow calorie intake during pregnancy is to add around 200-300 extra calories a day during the first trimester of pregnancy.
- During the second trimester of pregnancy, most practitioners suggest an intake of 350 extra calories a day,
- Finally, you need to eat around 500 extra calories a day in the third trimester.
Obviously, these ‘calories’ aren’t available just like that, so you may need to concentrate on the food you’re taking to ensure that you’re taking the right form of calories.
With loads of myths and beliefs making rounds, you may fall prey to many misconceptions, particularly those associated with consumption of certain foods during pregnancy. Here we’ve sorted them out for you.
• Exercising Is Dangerous:
No, it’s not, as long as you don’t overdo it. Physical activity is a must for all humans, especially for women during pregnancy. Light exercising, every day, will help you stay active and make you less prone to obesity.
• Iron Is Equal To Dark Skin? No! :
Some claim that consuming iron-rich foods will cause your baby to have dark skin; this one’s totally untrue. In fact, iron is the most essential nutrient that your baby requires during pregnancy.
• Seafood Must Be Avoided:
Well, it is a good idea to avoid shellfish, but do not ban all fishes. Oily fishes in particular are very beneficial for pregnant women, as they have Omega 3 goodness in them. Talk to your doctor about which fish you can add to your diet.
• Papayas And Mangoes Are Harmful:
Anything in moderation is okay. Fruits contain important nutrients that the baby requires for its growth and survival; missing out on these could be even harmful for your baby.
[ Read: Papaya in Pregnancy ]
Pregnancy Must-Have Foods:
To make sure you include the right form of calories required in pregnancy diet, here we’ve bought you a list of foods you can add to your daily meals.
They are a rich source of important vitamins and minerals that your baby needs to develop during the pregnancy period. Choose from apples, bananas, oranges, grapes and other fruits.
[ Read: Fruits to Eat During Pregnancy ]
You may need to get all the calcium you can during this crucial stage of development. Consuming milk and milk products is a better option as opposed to supplemental forms of calcium.
Lean meats and pulses are excellent sources of proteins, and are a must during pregnancy.
Add more of green leafy veggies to ensure you get lots of iron- this helps prevent anaemia during pregnancy.
• Fiber-Rich Foods:
Fruits and veggies, when taken in their raw form, are the best for a pregnancy diet since they are healthy and contain loads of fiber. These keep your digestive system properly functioning and prevent constipation, which is common during pregnancy.
It is a good idea to create a diet chart for your meals and stick to that during your pregnancy period. Seek opinion from a certified medical professional and get a nutritionist to create a tailor-made diet plan for you as per your requirements. Happy calories during pregnancy!
Share your dietary measurements which you followed during pregnancy.
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