Diet & Nutrition in Pregnancy​

Pregnancy is a life-changing journey for a woman, and what you eat during this time plays a crucial role in both your health and the health of your baby. A balanced and nutritious diet supports the baby’s development and ensures the mother stays strong and healthy throughout the pregnancy.

Here, Dt. Medha Kalra, an expert in nutrition, shares essential tips for maintaining a healthy diet during pregnancy.

Key Nutrients for a Healthy Pregnancy

Folic Acid: This is one of the most important nutrients during pregnancy. Folic acid helps prevent neural tube defects in the baby. Foods rich in folic acid include leafy green vegetables, citrus fruits, and fortified cereals.

Iron: During pregnancy, your body needs more iron to produce extra blood for both you and your baby. Iron-rich foods like spinach, lentils, and lean meats should be included in your diet.

Calcium: Calcium helps build strong bones and teeth for your baby. Dairy products, almonds, and tofu are excellent sources of calcium.

Protein: Protein is vital for the growth and repair of tissues. It is important to consume good quality protein from sources like eggs, poultry, beans, and nuts.

Omega-3 Fatty Acids: These healthy fats are crucial for the baby’s brain and eye development. Include fish like salmon, chia seeds, and walnuts in your meals.

Healthy Eating Habits During Pregnancy

Eat Small, Frequent Meals: Hormonal changes can affect your digestion. Eating smaller, more frequent meals helps manage heartburn, nausea, and bloating.

Stay Hydrated: Drinking plenty of water is crucial to maintain amniotic fluid levels and prevent dehydration. Aim for at least 8-10 glasses of water daily.

Add Fiber-Rich Foods: Constipation is common during pregnancy, but adding fiber-rich foods like whole grains, fruits, and vegetables can help improve digestion.

Foods to Avoid

Certain foods can pose a risk to you and your baby, so it’s important to avoid:

  • Raw or undercooked meats: These may carry harmful bacteria.
  • High-mercury fish: Fish like shark, swordfish, and king mackerel should be avoided due to high mercury levels.
  • Unpasteurized dairy products: These can contain harmful bacteria and should be avoided.

Personalized Nutrition Plan with Dt. Medha Kalra

 Pregnancy is different for every woman, and your body may have unique nutritional needs. Dt. Medha Kalra specializes in creating customized meal plans to support both your health and your baby’s development throughout pregnancy. Whether you’re struggling with food aversions, managing weight gain, or looking for a balanced nutrition plan, Medha can guide you toward a healthier pregnancy.


Conclusion

Eating a balanced diet during pregnancy is key to your wellbeing and the healthy development of your baby. By including essential nutrients and avoiding harmful foods, you can ensure a smooth and healthy pregnancy journey. If you’re looking for expert guidance, Dt. Medha Kalra is here to provide personalized nutrition advice tailored to your needs.

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