Compiled & Medically reviewed by

 Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

 Pregnancy diet plan during each trimester

    A healthy diet plan is very important during pregnancy or even while planning pregnancy. Eating healthy foods during pregnancy will help your baby to develop and grow well. It is crucial for the health status of both the mother and the foetus.

A well balanced diet is vital during each trimester of pregnancy to get all the nutrients and therefore choose foods from various food categories.

 It is recommended that a woman should be careful about her nutritional status much before planning pregnancy. Because nutritional deficiencies are common in women of reproductive years. Mother’s health is vital in maintaining pregnancy and delivering a healthy baby. Therefore reproductive health of women is crucial.

·       First Trimester: (4-13 Weeks of pregnancy)

A well balanced diet along with folic acid, vitamin B6 and iron supplements are crucial at this phase of pregnancy to prevent neurological birth defects. Folates can be taken from natural sources also including  leafy greens, eggs, nuts, broccoli, citrus fruits, legumes, etc. in the  diet. Include more vegetables such as leafy greens, broccoli, carrots .Whole Grains also are to be included in the diet plan. Eg: Oat meal, brown rice, whole-grain bread.

Consume Greek yogurt, milk and healthy Fats such as avocado, nuts, olive oil  etc.

Fluid intake should be adequate.

·       Second Trimester: (14-27 Weeks)

As the first trimester ends  nausea and morning sickness begins to subside. Therefore it is possible to take all good and healthy foods without difficulty. Calcium, iron, magnesium ,phosphorus and vitamin D are important during this phase as the skeletal system of the fetus begins to grow now. Include cheese, milk, and yoghurt, nuts, fish, banana ,fruits, avocado, olive oil etc. in the diet.

·       Third Trimester: (28-40 Weeks)

A well balanced diet along with all the supplements prescribed by the health care provider must be continued in this phase also. Vitamin K, Vitamin C, Vitamin B1 (Thiamine), and fibre are crucial in the diet. Eat more fruits – citrus, kiwi ,berries etc. Include spinach, chicken, broccoli, prunes, green beans, avocado, and cooked kale are all good sources of Vitamin K. This vitamin is essential for blood clotting and prevent unnecessary bleeding. This is important for preventing excessive bleeding after child birth [postpartum bleeding].

     During pregnancy it is very essential to follow a well-balanced diet along with some supplements prescribed by the healthcare provider in all the trimesters. Some nutrients are more important during pregnancy for the growth and development of foetus while some foods are to be avoided during pregnancy.

 General dietary guidelines for pregnant women

·       Stay hydrated.

Fluid intake is crucial in pregnancy nutrition.  Drink adequate amount of water [ at least 6-8 glasses] each day, in addition to the fluids in juices and soups.

·        Avoid these foods

Caffeine and artificial sweeteners, alcohol. Avoid foods high in saturated fat and sugar.

·       Completely avoid -smoking.

·       Eat a healthy breakfast every day

Include fruits and vegetables more in your diet

·       Eat healthy carbohydrates such as whole grain or higher-fiber foods.eg: wheat pasta, brown rice etc.

A women carrying a single foetus needs to extra 340 calories per day starting in the second trimester (and a  little more in the third trimester).

 Twin pregnancy needs 600 extra calories a day.

 A woman carrying triplets, may have to take in 900 extra calories a day. 

·       Eat good proteins from vegetable and non- vegetable sources of foods.

Pregnancy is associated with various physiological changes and therefore needs more nutrients. Include the following foods in your diet for ensuring protein intake of good quality:

·       Beans

·       Pulses

·       Fish

·       Eggs

·       Meat (but avoid liver)

·       Poultry

·       Nuts

·       lean meat

·       Dairy foods such as milk, cheese and yoghurt Choose low-fat dairy products as far as possible, such as semi-skimmed, 1 percent fat or skimmed milk etc.

·        Soy milk and yoghurts [unsweetened, calcium-fortified]

·        Include healthy unsaturated fats.

Healthy fats- mono and poly unsaturated fatty acids are good for growth and development of foetus. Include omega 3 fatty acid rich foods such as fish, nuts and seeds and avocados.

·       Include Vitamins and minerals rich fruits and vegetables.

Vitamins play crucial role in foetal development. During pregnancy there is an enhanced need for folic acid, iron, calcium, vitamin D, choline, omega-3 fatty acids, B vitamins, and vitamin C. The healthcare provider may prescribe supplements of these vitamins.

·       Vitamin A is very important for the health of skin and eye sight in foetus. Consume more carrots, green leafy vegetables, sweet potatoes.  750 μg (2,500 IU)/day is the dietary requirement a day.

·       Vitamin C is important for Promoting healthy gums, teeth, and bones in foetus. Vitamin C is present in Citrus fruit, broccoli, tomatoes, straw berries. 80 mg/day is needed.

·       Vitamin D helps to form the bones and teeth in foetus. The main dietary sources of vitamin D are cod liver oil and fish. Smaller amounts are present in eggs, butter and cheese; sun exposure of the skin to UV radiation produces vitamin D. Vitamin D supplements also are given in deficiency cases. 15 μg (600 IU)/day.

·       Vitamin B6 helps to form red blood cell and protein, fat, and carbohydrates. The good sources of the vitamin are beef, liver, pork, ham, whole-grain cereals, bananas. The dietary allowance needed per day is 1.9 mg/day.

·       Vitamin B12 helps the nervous system and blood cell formation in the foetus. It is available through the consumption of meat, fish, poultry, milk (vegetarians should take a supplement).The dietary requirement a day is 2.6 μg/day.

·       Folic acid is important for the prevention of birth defects of the brain and spine in the foetus. Deficiency may cause neural tube defects in the foetus.

The vitamin also supports the general growth and development of the fetus and placenta. Folates are extremely important for the prevention of neural tube defects. Sources include fortified cereal, enriched bread and pasta, peanuts, dark green leafy vegetables, orange juice, beans.  The natural form is folates and they are present in  vegetables, fruits etc. Daily requirement is 600 μg/day.

 [ Read more ].

https://siahmsrwellness.in/folic-acid-why-are-folates-so-important-for-pregnant-ladies 

·       Choline is important for development of the fetus’s brain and spinal cord. The good sources include milk, beef liver, eggs, peanuts, soy products. 450 mg/day is the adequate amount needed a day.

   Minerals also are important during pregnancy. The demand for calcium, iron, iodine etc. is increased during pregnancy.

Calcium

It is very important for the growth of bones, muscles and skeletal system of the foetus. Milk, cheese, yogurt, sardines, dark green leafy vegetables are the best sources of calcium. 1200 mg is the recommended allowance for pregnant woman

Iron

Iron is another important mineral required during pregnancy. Recommended allowance is 27mg.

Iron is essential for red blood cells providing oxygen to the fetus. It is also important for the health of the mother. The important sources include lean red meat, poultry, fish, dried beans and peas, iron-fortified cereals, prune juice.

   According to NIH low iron intake during pregnancy is associated with cardiovascular risk to the offspring in adulthood. That means iron deficiency makes the child prone to heart attack later in life [2].

Iodine

Iodine is an important mineral that is very essential for development  of thyroid gland and its proper functioning.   Therefore it may help mental development of foetus. The recommended allowance is 220 micrograms.

Important source of iodine include iodized table salt, dairy products, seafood, meat, some breads, eggs.

Iodine deficiency is associated with post-delivery hyperthyroidism in mother, and hypothyroidism in the baby.

 Iodine deficiency during pregnancy causes an increased risk of spontaneous abortion, higher death rate, birth defects, neurological disorders and brain damage.

Foods to avoid during pregnancy [unsafe foods]

Almost all the food can be consumed during pregnancy, however certain cautions are there related to the consumption of probably contaminated foods.

Dairy products are to be consumed, but these should be pasteurized. Products such as pasteurized milk, yoghurt, cream and ice cream ,pasteurized soft cheeses, such as cottage cheese, mozzarella, feta, cream cheese, paneer, ricotta etc. are safe for consumption.

 Avoid eating foods made from unpasteurized milk. It is probable that unpasteurized or soft ripened dairy products may contain Listeria bacteria which may cause listeriosis. Listeriosis may lead to miscarriage or stillbirth.

References

 

1.    https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy#:~:text=During%20pregnancy%20you%20need%20folic,below%20table%20for%20recommended%20amounts.

2.    Diet in pregnancy—more than food

H. Danielewicz,corresponding author1 G. Myszczyszyn,2 A. Dębińska,1 A. Myszkal,2 A. Boznański,1 and L. Hirnle2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682869/

3.    Optimal serum and red blood cell folate concentrations in women of reproductive age for prevention of neural tube defects: World Health Organization guidelines

                     https://pubmed.ncbi.nlm.nih.gov/25905896/

4.    https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

5.    https://lpi.oregonstate.edu/mic/life-stages/pregnancy-lactation