Pregnancy is a special time but it has its challenges. We live in a world of information overload about every topic under the sun including what to do, wear and eat during pregnancy. Not to mention the unsolicited advise that you get from everyone around you, some of which may be useful but can leave you quite confused. While eating for two may sound fun and easy to do, it is not really possible all the time and neither is it strictly true. Ask any pregnant mother struggling with nausea and bloating!
 

Your doctor would have told you that you need greater energy requirements and may recommend up to 300 additional calories per day depending on various factors. But what matters is where these additional calories come from. It is important that you eat nutrition dense food. Here we have tried to put together some doable and useful tips on what constitutes healthy eating for a working pregnant mother.

Omega-3s
Omega-3 fatty acids are good for the developing brain and heart of the foetus. Since our human body cannot make omega-3, outside sources are necessary. The best source for this is from fish and that includes salmon and sardines. But do be sure of the source of your fish, as mercury content is something that you need to watch out for. Vegetarians have the option of walnuts and flaxseed or fish oil supplements if you do not mind taking them.

Complex Carbohydrates
The first trimester is generally when you will be struggling with nausea so healthy carbohydrates are excellent for a queasy stomach and will be a good source of energy. So load up on whole grains like whole wheat or multi-grain bread and pasta, oats, sweet potato, brown rice, ragi (finger millet) porridge or other Indian millets like Bajra (pearl millet) and Jowar (sorghum), which are great for rotis. Millets are easy to digest and are rich in niacin, B6, folic acid, calcium, iron, potassium, magnesium and zinc, all the nutrients that are important for a pregnant woman. The fibre content in them also helps prevent constipation and reduces the risk of preeclampsia.

Vitamins & Minerals
You can find myriad ways of getting the required vitamins and minerals from the regulation 5/6 servings a day of fruits and vegetables. They also provide antioxidants and the all-important folic acid. A simple way to ensure that you get all these nutrients is to try and incorporate all the colours in your daily diet. It could be in the form of fruit smoothies, salads, sabzis, fruit salads and juices.

Calcium
Foods that are rich in calcium while being important for the formation of bones and teeth, also help in pregnancy related issues like water retention. Low fat dairy in the form of milk, cheese, paneer, yoghurt and lassi are good options. Spinach too is an important source of calcium and you can have it sautéed, steamed or added to paratas and dal to vary the combinations so that you do not tire of them soon.

Protein
The source for amino acids that build cells, protein is also useful for the formation of blood. You can get the 2 to 3 servings easily in lean meat, fish and poultry. Vegetarians can get it from nuts, low fat dairy, eggs, beans, legumes like rajma, whole moong sprouts and boiled chickpeas, soy products like soya milk, soya nuggets, soya flour and tofu.

Water
Frequently overlooked, water is an essential requirement for a pregnant woman. Water as you know is the carrier of all the nutrients to the cells for absorption and without this vital ingredient, all the previously mentioned food groups are of no use. Dehydration could also trigger early labour so make sure to have the eight glasses of water. But do take small sips if you feel nauseous or full.

Healthy Snack options
This is for a mid morning or evening pick-me-up that are also filled with nutrition. Options those are easy to carry to office or to the movies where you may be tempted to munch on buttered popcorn! Yoghurt with fresh fruits like strawberry, mango or banana; peanut or mixed nut chikki; dry fruits like dates, dried apricots, figs, almonds, pista, walnuts, chilgoza (Indian pine nuts), raisins and dried amla; murmura or puffed rice snack, air popped popcorn and boiled corn; Gujarati khakra or thepla are all great and tasty choices. You can add a nutty zing to your salads by sprinkling sunflower seeds, pumpkin seeds, melon seeds or even toasted sesame seeds or til. Another option is to keep some muesli in office that can make a tasty, quick and healthy snack with some cold milk.

It is important that you make your plate visually attractive with all the colours especially during the initial days when nausea is an issue. During the first trimester eat things that you like rather than stressing yourself about eating everything from the food group. There is enough time to make up during the latter two trimesters. If you have six to seven smaller meals you can overcome the problem of bloating and acidity. It would help to ensure that your stomach is not empty as this makes nausea and acidity worse. Avoid too much coffee or tea at work since it interferes with the absorption of iron in the body. Instead switch to coconut water, lassi or fruit juice. Check with your doctor for a good multi vitamin supplement especially for those who are unable to eat too well because of nausea. Do not take OTC (over the counter) vitamins, as this might be dangerous for the baby. It is best that your doctor prescribes the right dosage according to your needs.

Do indulge in the occasional sinful treat, as depravation has never worked for too long! If you give in once in a way to your cravings it really is not the end of the world. So eat mindfully and with pleasure so that you and your baby are healthy and happy.