Pregnancy

Dealing with nutritional deficiencies in pregnancy

Puja Sharma Vasisht
Pregnancy

Created by Puja Sharma Vasisht
Updated on Jul 07, 2017

Dealing with nutritional deficiencies in pregnancy

During pregnancy, the foetus requires a host of nutrients for the growth. These nutrients obviously come from the mother’s diet and what she is eating, leaving her exposed, in some cases, to nutritional deficiencies. Here are some common nutritional deficiencies that women can have during pregnancy and how to deal with them.

Iron deficiency- the most common deficiency during pregnancy can be low levels of haemoglobin. This happens because the blood volume increases to support the foetal growth. 
How to deal with it- add dark green leafy vegetables, especially methi, chulai (amaranth), mustard greens, bathua, to your chapatti dough, or to raitas and soups. Their stock can also be used to cook rice, pasta and dals. Take whole beans, legumes such as lobia, black chana, and soybean at least once a day. You may sprout and boil them to make a salad, or add their flour to your wheat dough or simply to the curries. Dates and raisins are a great option for the frequent hunger pangs of pregnancy. If you have non vegetarian habits, then do include some flesh foods like mutton/poultry/fish in your diet.
A word for vegetarians, do take some citrus fruit/juice or amla—rich sources of Vitamin C--daily as they help increase the iron absorption from your vegetarian diet.
Protein deficiency – for vegetarians, keeping up with high demand of proteins during pregnancy is a challenge. So, do pick at least five from the following foods daily in your daily diet 
A bowl of dal, a slice of cheese/ cheese cube, two pieces of paneer tikka (50 grams), a plate of sprouted beans salad, a glass milk shake, a bowl of raita, a veggie besan cheela,  two piece of dhokla, a glass of buttermilk/lassi or simply a glass of milk.
Folic acid deficiency: Folic acid not only needs to be supplied by supplements but also include its good food sources in your diet too. It is important to avoid deficiency of megalobalstic anemia and neural tube defects in foetus. Include pulses, legumes especially black chana and mung, green leafy vegetables especially spinach, chulai and mint. Green beans, oranges and tomatoes are again good sources of this vitamin. Make a salad of boiled chana with tomtoes and mint chutney to get your supply of folic acid.
Calcium deficiency: The demand increases for the growth of the foetus. If you are not keen on milk (one of the rich source of calcium), then include these daily -cheese/paneer/yogurt, ragi flour, well cooked legumes and green leafy veggies in your diet. Dry coconut, rich in calcium can be used in your veggies, curries and over salads to increase their calcium content.
A word on Iodine: Use only iodised salt during pregnancy as Iodine is required for physical and mental growth of the foetus. 

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| Nov 08, 2017

thank you for our information

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| Nov 08, 2017

thank you for our information

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| Sep 15, 2017

thank you... it's good information

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| Sep 15, 2017

thank u dear.. I am suffering same pblm.

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| Aug 14, 2017

thanks a lot for your information..

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| Aug 14, 2017

thanks a lot for your information..

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| Jul 28, 2017

Thanks a lot for useful information

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| Jul 13, 2017

very useful and needful article. thanks.

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| Jul 12, 2017

Thank you so much for give information

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| Jul 11, 2017

Thanks a lot for useful information.

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| Jul 10, 2017

Thanx a lot for such a nice info

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| Jul 08, 2017

thanku so much for this guidance...

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| Jun 27, 2017

thanku......

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| May 09, 2017

Thanks for such knowledgeable information very helpful ..

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| Sep 11, 2016

hi. I'm 23weeks pregnant my HB is 9 what food to be taken to increase HB what hb% should be at time of delivery. plz suggest. now I'm taking thyroid tablet of half of 25mg as my tsh is 4. is it necessary to take tablet. plz suggest

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| Jun 08, 2016

give nachni biscit named nan good for health

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| Jun 01, 2016

helli momies, which biscut can i feed to my 7months old baby. in what way?

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