“Growing a baby is a miracle and an empowering privilege”

Pregnancy is a miraculous journey for any woman. It also marks a profound change in a woman’s body as the body prepares itself to nurture and nourish a new life.

And during pregnancy, the basics of healthy eating will remain the same – eat a lot of fresh vegetables and fruits, lean proteins, whole grains and healthy fats.

However, during pregnancy, a few nutrients in your diet will require special attention.

This is where renowned nutritionist Silky Mahajan steps in, as she shares some expert and invaluable tips that can serve as the building blocks for your baby’s health during this critical period.

Expert Pregnancy Nutrition Tips from Nutritionist Silky Mahajan

• A Balanced Nutrition for Baby's Healthy Growth and Development

One of the key aspects of pregnancy nutrition emphasized by Dietitian Silky Mahajan is achieving a balanced diet. This involves consuming a variety of nutrients in the right proportions to support the baby's growth and development. Silky recommends a mix of carbohydrates, proteins, fats, vitamins, and minerals to ensure a well-rounded nutritional intake.

• Importance of Folic Acid

Folic acid is a vital nutrient during pregnancy, playing a pivotal role in preventing neural tube defects in the baby. Silky Mahajan suggests incorporating foods rich in folate, such as leafy greens, citrus fruits, and fortified cereals, into the diet. In some cases, it may also be recommended to have supplements to meet the necessary folic acid levels.

For example, pregnant women may need around 400 micrograms of folic acid a day before conception, and around 600 to 1000 micrograms of folic acid a day throughout the entire tenure of pregnancy.

• Adequate Protein Intake

Proteins are the building blocks of the body, and during pregnancy, they are essential for the development of the baby's organs, muscles, and tissues. Dietitian Silky Mahajan emphasizes the importance of including protein-rich foods like lean meats, dairy products, beans, and nuts in the daily diet to ensure optimal growth for both the mother and the baby.

• Calcium for Strong Bones and Teeth

Calcium is crucial for the development of the baby's bones and teeth, increases the birth weight of the baby, and also decreases the chances of preterm delivery. Silky advises incorporating dairy products, leafy greens, and fortified plant-based milk alternatives into the diet to meet the increased calcium requirements during pregnancy. 

Ensuring sufficient calcium intake also helps prevent the depletion of the mother's own calcium stores. It is recommended to intake 1,000 micrograms of calcium a day for pregnant women.

• Iron-Rich Foods to Combat Anemia

Anemia is a common concern during pregnancy, and adequate iron intake is vital to prevent it. Dietitian Silky Mahajan recommends including iron-rich foods like red meat, poultry, beans, and fortified cereals in the diet. She often suggests combining these foods with vitamin C-rich options to enhance iron absorption. In some cases where there is a shortage of iron in the diet, it may be recommended to take iron supplements.

• Hydration is always the key

Maintaining proper hydration is often overlooked but is crucial for a healthy pregnancy. Silky Mahajan advises pregnant women to drink plenty of water throughout the day to support the increased blood volume, amniotic fluid, and overall bodily functions. Staying hydrated also helps alleviate common pregnancy discomforts like constipation and swelling, according to an article from the John Hopkins Center of Medicine.

Managing weight gain during pregnancy

Weight gain during pregnancy is natural, but it should be within healthy limits. Silky Mahajan advocates for a personalized approach to weight management, taking into consideration the individual needs and health status of the mother. 

She encourages a focus on nutrient-dense foods rather than empty-calorie options to ensure both the mother and baby receive essential nutrients. Moreover, pregnant women should absolutely stay away from indulging in junk food too often, as cravings are more likely to occur during this period. 

Final Thoughts

Dietitian Silky Mahajan's expert nutrition tips during pregnancy serve as the cornerstone for building a foundation of health for both the mother and the baby. However, as each pregnancy is unique, consulting with a qualified dietitian ensures personalized advice and helps foster a healthy and vibrant start for the newest member of the family.

Cheers to motherhood.

Looking for prenatal and postnatal nutrition plans and guidance. Get expert pregnancy nutrition help from renowned nutritionist and dietitian Silky Mahajan and get ready to embark on your extraordinary chapter of motherhood.