An expecting mother is usually bombarded with well-intentioned but often misguided advice about what she should or should not eat at this time. While the advice can be misleading, this is an important time as the growing baby depends on its mother's resources for its growth and development. A diet at this time should be rich in energy dense foods and nutrients and have a balance that provides sufficient calories and does not overshoot the caloric needs. The mother also needs to watch out for gestational diabetes and hypertension.

Pregnancy is a time when the mother's resources go into building and sustaining the life within her. This calls for an increase in macronutrients (carbs, protein, fat) and micronutrients (vitamins and minerals) requirements.

You may need to fine tune your diet even if you were eating healthy before pregnancy. You need more amount of healthy protein, vitamins like folic acid and minerals like iron and calcium. These should be part of healthy nutritious meals. In addition the doctor will also recommend supplements. Sometimes eating healthy gets confused with eating a lot, this can have a negative impact with the mother gaining more weight than necessary leading to other complications for herself and the child.

Essential Nutrients:

Calcium
This is needed to support healthy development of the baby's bones and teeth which start developing by around week 8. Calcium is also needed to sustain a healthy heart, nerves and muscles and plays a role in normal heart rhythm and blood clotting. Your calcium intake needs to double, if your stores are not sufficient the foetus uses calcium from its mother's bones, making her more susceptible to osteoporosis later on in life.

1000 mg of calcium per day is needed during pregnancy. Good sources include fortified dairy products like cheese, milk, curd, yoghurt, buttermilk and paneer. Green leafy vegetables are also good sources of calcium as are small fish in which the bones can be eaten. Since dairy products tend to be high in fat, try and choose a low fat or skimmed version wherever possible. All dairy need to be pasteurized, green leaves should be cooked or lightly steamed and fish should also be well cooked.

Along with calcium Vitamin D is also important as it helps absorb calcium; deficiency can lead to skeletal abnormalities and rickets. Your doctor can prescribe a Vitamin D supplement. Fortified foods, fish and egg yolk contain Vitamin D. Although Vitamin D is synthesized on the skins exposure to the sun's rays, pregnant women in particular are not in a good position to meet their vitamin D through sun exposure. The UV rays heighten pigment changes that results in irregular skin pigmentation. Doctors recommend that pregnant women protect themselves from the sun.

Protein
A variety of protein rich foods should be consumed as protein needs increase during pregnancy. Amino acids in protein are the building blocks of the body's cells. As the baby grows in the second and third trimesters, adequate protein is needed to keep up. Protein requirements range from 40-70 g. Weight loss, muscle fatigue, frequent infections and severe fluid retention can be signs that the protein in your diet is insufficient.

Lean meat, poultry, fish are animal proteins and contain all nine amino acid components. Beans, pulses legumes and plant sources generally don't, although soy and its products are complete sources of protein. Vegetarians should choose a varied range of protein sources to meet their needs. Food combinations are also important as they can also make the protein complete (ex. Rice and dhal combination along with vegetables as in Khichadi)

Eating a variety of protein rich foods (both vegetarian and non-vegetarian) during the day will supply all of the amino acids you need. You need 3-4 servings of protein for a healthy pregnancy and to help nourish the growing baby.

Vitamin C
Vitamin C helps build resistance to infection and build a strong immunity since during pregnancy a mother's immunity is lowered. Vitamin C also helps in iron absorption. Vitamin C rich sources include red and green capsicum, tomatoes, citrus fruits, strawberries and green leafy vegetables. Vitamin C is lost on prolonged exposure to the environment and by cooking. Its best to have these sources raw after being well washed.

Fiber
Constipation is a common complaint during pregnancy, a fiber rich diet will help prevent this. Fruits and vegetables are good sources of fiber along with whole grain carbohydrates.

Folic Acid
Folic acid is one of the most important vitamins you need to be consuming during pregnancy. It helps prevent Neural Tube Defects (NTD) like spina bifida and anencephaly. The neural tube is where the baby's spine and brain develop from. 3 months before conception it is good to start on a folic acid supplement as many women may be unaware they have conceived at least 1 month after conception, these early days can be very crucial. Folic acid also supports the mother as it is shown to prevent preeclampsia. Besides these benefits, it helps in the formation of normal red blood cells and prevent a type of anaemia. It is also important for the functioning of our DNA, growth of the placenta and the baby.

400 mcg of folic acid are recommended while trying to conceive and for at least 1-2 months after conception. Along with a supplement, eat foods rich in folic acid like lentils, pulses, green leafy vegetables, nuts, citrus fruit juices and butter fruit (avocado).

Iron
The baby needs to build up iron stores to sustain itself after birth, this is why the maternal blood volume increases by 50%. The extra blood requires iron to carry the oxygen to the body's cells and tissues. Myoglobin is a protein that helps supply oxygen to your muscles, collagen is a protein in bone, cartilage and other connective tissue and many enzymes all require iron, it also helps maintain a healthy immune system. Without sufficient iron, problems like iron deficiency anaemia can occur which are associated with low birth weight, preterm delivery and infant mortality.

Iron exists in 2 forms-

Non-heme iron, which is found in plants and vegetarian sources.

Heme iron, which is found only in animal products. Heme iron is best absorbed by the body. (Iron-fortified foods and supplements provide non-heme iron.) To meet your iron needs, make sure you eat a variety of iron-rich foods every day.

Red meat is a good source of iron for pregnant women. Liver is also rich in iron but it also contains high levels of Vitamin A which is harmful for the developing foetus and hence is best avoided during pregnancy.

Vegetarian sources of iron can be obtained from legumes, vegetables, and grains.