Energy needs during the first trimester are almost similar to non-pregnant women. During second and third trimesters, energy needs are increased by about 15 per cent (300 kcal/day) of a non-pregnant woman’s requirements. Increased calorie needs must be taken care of with fiber foods like whole grains (millets, wheat germ, ragi and oats), nuts, dry fruits, eggs, fatty fish, skimmed milk, fruits and vegetables.

Protein requirements also increase marginally (15-20gms/day). A well-planned vegetarian diet and one or two servings of fatty fish, eggs and lean meats is healthy.

Need for essential fatty acids and some fat-soluble vitamins increase during pregnancy. The body also needs extra fat to support breast-feeding. Low fat diets are not good during pregnancy. Cold pressed oils, nuts, coconut and desi ghee are some of the good ways to meet increased fat needs. Pregnant women may consider intake of omega-3 fats prior to conception and throughout pregnancy to prevent pre-term delivery, facilitate easier births and assist in the baby’s brain and eye development. Omega-3 fats are found in walnuts, fish, seafood, mustard seeds and green vegetables.

There is an increased need for some vitamins and minerals, the most important being iron, calcium, folic acid, zinc and some B-vitamins. Good sources of iron are fish, green vegetables, black gram, soybean and dry fruits like dates and sultanas. Iron is absorbed two to three times more efficiently when taken with foods rich in vitamin C such as oranges, lemon, guava and tomatoes.

Increased calcium needs can be met by including low fat milk and milk products, beans, soybean, tofu, vegetables, sesame seeds and cumin. Regular exposure (30 minutes/day) to sunlight helps meet increased vitamin D needs. Supplements of vitamin A and D must be avoided, as they can be toxic. Herbal preparations must also be avoided.

... contd.