Right diet is essential for fitness and good health, and assumes great importance during pregnancy. Poor maternal nutrition is one of several factors which may result in growth restriction of the baby. Growth-retarded babies suffer from an increased risk of foetal, neonatal and infant death. Childhood growth, immunity and intellectual development may all suffer. Poor foetal nutrition has also been shown to result in a higher risk of chronic disease in adult life; notably, heart disease and diabetes.

Dietary requirements
Three hundred calories a day, over and above a daily requirement of 1500 calories, is what pregnant women additionally need. Your diet must include proteins, carbohydrates, fats, vitamins, and minerals. Protein is essential for the buildup of tissues, and pregnant women need around 60 grams of protein per day.

Here is a list of things to incorporate in your diet:
Dairy products (milk, yoghurt, and cheese): 3 cups a day, preferably low fat. Bread/chapatti/cereal/rice: 6 once equivalent
Vegetables: 2.5 cups of fruit: 2 cups of meat/poultry/fish/dry beans/eggs/nuts: 5.5 ounce oil and fats: sparingly.

Vitamins and minerals
Folate: it belongs to the B group of vitamins, and its synthetic from, present in supplements, is called folic acid. It helps prevent abnormalities of the brain as well as the spinal cord. Preterm delivery, low birth weight and poor foetal growth have been shown to be related to a deficiency of this vitamin. Nearly 600 micrograms of folate or folic acid is required per day before conception and during pregnancy. Naturally occurring folate is present in leafy green vegetables, dried beans and peas, and citrus fruits. Remember to take folic acid supplements, too, generally prescribed in tablet form by your doctor.

Calcium:
The circulatory, muscular and nervous systems depend on an adequate intake of calcium for their normal functioning. Both you and your developing baby require calcium for strong bones and teeth. One thousand mg of calcium a nancy, and is best obtained from dairy products. Your baby’s needs during this period will be met by drawing on calcium reserves in your bones if your dietary calcium is found wanting.

Iron:
Iron is required for the production of hemoglobin. This protein is contained in red blood cells and transports oxygen to your tissues. A deficiency of iron results in anemia, with the lose of energy and fatigue. Premature delivery and low birth weight are often a consequence. Iron requirements double during pregnancy and can be derived from poultry, lean red meat and fish. Iron fortified foods, dried fruit and nuts are other important sources. Dietary iron can rarely meet all your requirements. Supplements are a must.

Zinc:
Eleven milligrams of zinc is required per day during pregnancy, an adequate intake of which is considered essential for normal growth and development. A deficiency of this mineral may result in prolonged labour and growth-retarded babies.

Fluids:
Drink lots of fluids, especially water and fresh fruit juices. Make sure you drink clean, filtered water. Most diseases are caused by water-borne viruses. Go easy on packaged juices as they have a high sugar content.

What you must avoid
Avoid alcohol altogether during pregnancy, as alcohol intake is clearly harmful to the developing foetus. Smoking during pregnancy will adversely affect your health as well as your baby’s health during pregnancy and there after. Substances like nicotine and carbon monoxide, inhaled while smoking, are carried through your bloodstream to your developing baby. Foetal growth may suffer as a result of maternal caffeine intake. Eight or more cups of coffee a day are associated with a higher risk of still birth. So, restrict the coffee breaks during pregnancy. Similarly, unnecessary uses of drugs of any kind, especially the addictive ones, are a strict “no”.

The other food to be voided is raw seafood such as oysters or uncooked sushi, large predator fish such as shark or swordfish as it may contain unsafe levels of mercury. Also avoid processed or canned fish, which is preserved in a salt solution, which may lead to water retention.