Imagine if, in the wall, the bricks are stacked without quality cement, water, or support; the wall will collapse. The same applies to your body during pregnancy and after childbirth. Without good nutrition, both you and your baby will be unable to get the strength and growth you truly need.
When you’re expecting, nutrients including folic acid, iron, calcium, vitamin D, choline, omega-3s, B vitamins, and vitamin C play a crucial role in your baby’s brain, bones, and overall development. Also, after the first trimester, your body generally requires about 300 extra calories daily, not from junk, but from wholesome foods that fuel your body and your baby.
And if you’re a new mom, nutrition continues to matter just as much, as a well-balanced diet helps you stay energetic to look after your newborn. Following pregnancy nutrition tips improves the quality of your breast milk, giving your baby a healthy start in life.
To spread awareness during pregnancy or after childbirth, India celebrates National Nutrition Week every year, from September 1 to 7. And this year’s theme is “Eat Right for a Better Life,” reminding you that nourishing yourself is the first step towards nourishing your family.
Nutrition Tips for Pregnant or New Moms
Hey, Mommy, first of all – congratulations! Whether you’re eager for your little one to arrive or already embracing your baby in your arms, paying attention to your own nutrition is one of the best gifts you can give both yourself and your baby. Here are 10 easy postpartum nutrition or prenatal tips you can follow:
1. Eat Smartly (Don’t “Eat for Two”)
Of course, you will feel hungrier, especially in pregnancy; however, that doesn’t mean you need to double or triple your portions. The key is to focus on nutrient-rich meals, meaning “quality not quantity”. This will keep your weight gain healthy for delivery time and give your baby the needed nutrients without overloading you with empty calories.
2. Begin Your Day with a Nourishing Breakfast
Skipping breakfast is not a great idea, as it can make you tired and crave sugary snacks. A wholesome breakfast including whole grains, fruit, dairy, or eggs optimises your energy for the day. This will help you stay away from junk food and fuel baby’s growth.
3. Feast on Fruits & Veggies (5 Portions a Day)
Think of colourful fruits and veggies as your tiny packs of necessary vitamins. They bring in vitamins, minerals, and fibre, helping your baby’s development and keeping you away from constipation (a common pregnancy challenge).
4. Do Not Forget Your Folic Acid
This one is a non-negotiable nutrition tip for expecting or new moms. Folic acid is a type of B vitamin that helps prevent birth defects related to the baby’s brain and spine. Your doctors may have recommended starting it even before pregnancy and continuing throughout. Foods like spinach, beans, and citrus fruits also give natural folate; however, a supplement is usually prescribed for the full amount.
5. Get Adequate Calcium (to Strengthen Bones)
Your baby’s bones and teeth are developing inside you, and guess where they take calcium from? You! And if you don’t eat enough calcium, your own bones might get weaker. Hence, include milk, yoghurt, cheese or calcium-fortified alternatives (like soya milk) in your diet.
6. Protein is Baby’s Building Block
Your baby’s muscles, organs, and various tissues develop from adequate protein. Hence, do not forget to include a protein source in your every meal. Some of the options for a balanced protein diet during pregnancy are lean chicken, fish, beans, lentils, nuts, tofu, or eggs. Around 2–3 portions a day keeps both your and baby muscles strong.
7. Watch Your Iron Intake
During or after pregnancy, you need almost double the iron than usual to produce more blood for you and your baby. Without adequate iron, you might experience tiredness and risk anaemia. Say yes to meat, beans, leafy greens, and iron-fortified cereals, as they are your best iron buddies. And keep in mind to pair them with vitamin C foods (like oranges or tomatoes) so your body can absorb more iron.
8. Pick Whole Grains for Energy All Day
Yes, carbs are not bad, Mama; they are your primary source of energy. However, replace white rice, white bread, and pasta with wholemeal bread, brown rice, oats, or millet. They release energy slowly, preventing sugar spikes, and keep your tummy full longer.
9. Drink a Lot of Water (Not Sugary Drinks)
Water keeps you hydrated, reduces constipation, and allows your body to generate more blood. On the contrary, sugary or fizzy drinks add empty calories and harm your teeth. If plain water feels boring, instead try coconut water and lemon-infused water.
10. Snack But Wisely
Do not feel guilty, Mama. It’s natural to crave snacks, especially when you’re nursing a newborn and constantly hungry. But try this: instead of cookies or chips, keep handy things like fruit, nuts, yoghurt, veggie sticks, or a small bowl of homemade poha or upma. This will act as a steady source of energy and keep your milk supply strong.
Note: These pregnancy nutrition tips are meant for educational purposes. Every pregnancy is different; hence, follow the advice and guidance of your doctor only.
To Conclude
Mama, your body works extra hard during pregnancy and breastfeeding, and you feel like running a marathon every day. When nutrition is lacking, whether due to under‑eating or gaining too much, it can affect both you and your baby. This improper nutrition pattern may lead to low birth weight, poor brain development, or future health problems.
But the good news is, a balanced diet during pregnancy or breastfeeding rich in essential nutrients like iron and omega‑3s supports strong growth, a sharp mind, and immunity. Hence, follow all nutrition tips during or after pregnancy and do not forget to celebrate this National Nutrition Week.
