There is a common misconception among the general public about nutrition, especially during pregnancy term- animal products need to be part of the diet. But the truth is that a well-balanced plant-based diet can do the job just right for all the stages of pregnancy- all the way from pregnancy to lactation. There is a need for a variety of plant-based food stuffs that can meet all of the nutritional and dietary requirements of the mother and baby.
Throughout the course of the pregnancy, your body has different requirements, and your diet needs to be one that meets those demands. This is needed for providing the baby with the optimal chance of health.
Food Intakes During Different Trimesters
This is the time where there is no need to increase caloric intake. Due to the symptoms of nausea, vomiting and fatigue, appetite is lost and it becomes challenging to have adequate calories. During this period, it is best that you stick to cold foods that will reduce the episodes of nausea by reducing the heightened sense of smell.
Rather than having the meal whole, the meal can be split into bite-sized portions. You can add foods and drinks that have lime and ginger, to beat the feeling of nausea.
Drink plenty of water and stick to fruits, cut veggies and crackers to help your cravings.
During this period, you will gain about 60% of the total expected pregnancy weight. The baby is in a growing phase, and there will be a need for mothers to consume an additional 350 calories a day. Pregnancy is not the time to lose weight and cut down the calories- just make sure that the food sources are healthy and fresh.
This is the time where the baby is nearing its complete growth cycle. Acidity, heartburns and indigestion will set in. Eat slowly and break the meals apart into smaller portions. Drink plenty of fluids and keep your caloric intake high. Eat calorie-dense foods such as whole grains, nuts and seeds.
What To Avoid?
There are certain foods that are considered risky and unsafe during pregnancy, such as unpasteurized juices and sprouts. Make sure that what is being eaten is clean and fresh. Last but not least, no alcohol and no herbal teas either. As long as you follow a healthy plant-based diet, it is completely possible to create the foundations of a healthy mother and child.