There are a few important aspects which you need to keep in mind when you are pregnant. This will ensure that your diet is full of nutrition and not just empty calories.
Firstly, you need to time your meals. Take small and frequent meals with a time gap of two to four hours between each meal. Never skip a meal or feast till full stomach.
Constipation is a common problem during pregnancy. In order to prevent this problem from occurring, take plenty of fiber in form of fruits and vegetables. Five or six servings of fruits and vegetables everyday will provide you with adequate dietary fiber. Keep your bowels clean and regular by drinking plenty of fluids.
Calcium is necessary for fetal development as well as preventing osteomalacia in pregnant mothers. For this, take a diet rich in calcium. Rich sources of calcium include milk yoghurt, cheese and other dairy products.
Blood circulation, blood volume and oxygen carrying capacity of the blood increases during pregnancy. Nutrients like iron, folic acid and B complex vitamins need to be taken from food sources or in the form of nutritional supplements. Iron supplements are absolutely essential to prevent anemia and depletion in fetal iron storage.
Good quality fat needs to be taken during pregnancy so that the mother has enough stores of the same during lactation. Some essential fatty acids need to given during pregnancy for the brain and nervous system formation in the fetus.
Sufficient sodium needs to be taken by pregnant mother to prevent dehydration or any kind of electrolyte imbalance. If you are hypertensive or have any water accumulation in the body, restrict the amount of sodium you take in your diet.
Try and avoid deep fried foods, strongly flavored vegetables, spicy food and rich bakery items as they may cause gastric problems like indigestion, acidity and nausea.
Milk and milk products, green leafy vegetables, nuts, whole grain cereals, salads, egg, pulses and fruits must be taken so that you get correct nutrition during pregnancy.