Health of a child depends to a great extent on the health of the mother during her pregnancy and the period of lactation after delivery. Pregnancy is the period of a body-building activity, an entirely new life is taking shape in her womb during this period and hence during this time, the nutritional requirements cover the needs of the mother, the fetus, and the reserves in preparation for labour and breast feeding. Although the nutritional requirements is not just limited to the period of pregnancy and afterwards, but also should be paid attention to the period before conception. Prior to conception, if the mother is well nourished, there will be fewer complications during pregnancy and lesser the risk of a premature baby. Sadly, in our country, far greater number of women enter the state of pregnancy in a poorly nourished condition. Even today, in spite of advances in the medical field and increased awareness due to education, health of the young fertile women is largely an ignored aspect. It has been proved time and again that there is a direct connection between the high incidence of premature babies and the anemic, malnourished state of the mother.

There are three stages of pregnancy: the pre-implantation period of two weeks following the conception, organ formation period of two to eight weeks, and the period of rapid growth of the foetus and preparation for delivery. Normally, there should be an increase in the weight of the mother by about 8 to 12 kilograms during this entire period.  This weight includes the weight of the full-term baby, increased size of the uterus, placenta, amniotic fluid, and the increased breast tissues. The mass of the breast tissues comprise of developed lactating glands in preparation of high production of milk to fulfil the baby's nutritional requirement for age upto 6 months after delivery. Therefore, failure to gain sufficient weight during this period should be taken as a warning signal.

Watch Weight Closely

The demands of the pregnancy are about 300 additional calories in the mother's food (requirements of a normal woman being 2200 calories per day). The rate of weight gain should be closely watched and the intake of the food should be adjusted accordingly. Also important is to ensure that the weight gain is not too rapid, but there should be a steadily regular gain in weight. If the mother is fat to begin with, the intake fo food after conception should be slow and steady and not a rapid increase in food intake. If the intake of food and weight gain is not properly balanced, both the obese and undernourished mothers may face difficulties during delivery.

Increased Protein Requirements

 Protein is the most important component in the body building process of the foetus. Therefore, protein requirements during the pregnancy has to be to very high than normal. For a normal woman, the daily need for protein is about 45 gms while in pregnancy it is increased to at least 70 grams per day and even 10-15 grams more when the baby is breast feeding. A portion of this protein intake should contain all the essential amino acids, which are the major building blocks of proteins. These amino acids are found only in animal proteins like eggs and milk. At this time, most religious beliefs related to eating must be dispelled, eg. women who do not eat eggs should make an exception during pregnancy and start eating eggs daily. In India, while for children and older people, much importance is given to drinking milk, in women it is not given due importance. There is still gender-based eating patterns seen in many families, even in those who can afford to eat well, boys get more milk to drink than girls. This attitude should be changed and young girls and women should also be given at least two glasses of milk to drink. These proteins are very crucial for the process of building new tissues for the foetus and storing of reserves to meet the losses during labour and for anticipating the needs of the baby during lactation period. Protein is also needed to restore and repair the mother's own tissues and to build muscles.

Major Sources of Proteins

Dairy and Poultry Products: Like mentioned above, the best sources of proteins are milk and eggs. For those who are unable to drink milk directly, they can substitute milk for paneer, cheeses and yogurts. But there is a need to eat at least four servings of milk products on a daily basis to fulfil protein requirements.

Nuts and Oil Seeds: Most nuts are rich in protein and a handful of nuts such as cashews, almonds, pistachios, walnuts, coconuts are a must. Oily seeds such as sesame, flaxseeds and sunflower seeds and also pumpkin seeds which are a rich source of protein are needed at this time. 

Lentils, Beans, Legumes etc.: Lentils, green grams, kidney beans or Rajma, split peas, chickpeas or kabuli and kala chana etc. are a rich source of proteins. Another great protein option we get nowadays is the Tofu, which is prepared from soya milk, a rich source of protein.

Meat and Fish: Additional protein can also be gained from eating meat and fish but they should be restricted to moderate amounts.

The increased proteins during pregnancy also ensures that the blood sugar levels in blood are maintained at an optimum level and there is no untoward spiking up or down of these levels.

Calcium Requirements Are Increased Too

The bones of a foetus and the breast feeding baby are derived from the calcium that has all been drawn in from the mother. If the mother's food is deficient in calcium, so will the baby be deficient in calcium. This deficiency may reflect severely on the baby's health. When this calcium drain from mother to baby is not compensated properly, it causes dental problems, a common malady that afflicts pregnant women. Eating generous servings of leafy green vegetables and drinking lot of milk can offset this drain. Indian tradition of chewing betel leaf after meals comes in handy here, betel leaves contain calcium and a teeny-weeny bit of edible lime (chuna) applied on the leaves is a good source of calcium.

Sources of Calcium

Dairy Products: Milk, milk products such as yogurts, cheeses, paneer etc. are good sources of calcium. While it is a matter of personal preference, it is recommended that the milk be obtained from cow and not buffalo. It has been scientifically proved that cow's milk has better nutritive value than a buffalo's milk. Lactose intolerant women may substiture milk with soya milk and other soya-based products such as tofu and curds.

Leafy Green Vegetables: Parsley, beetroot greens, Collard greens, Fenugreek leaves, curry leaves, radish greens, moringa leaves etc. are good sources of calcium.

Nuts, Seeds and oily Seeds: Walnuts, cashews, melon seeds, pistachios, almonds, peanuts and mustard seeds.

Eggs, Meat etc.: Eggs, most sea foods, beef etc. are good sources of calcium.

Fruits: Dates, apricots, Indian gooseberries (amla), guavas, lemons, raisins, dried black grapes etc.

Grains: Wheat, rice bran, pearl millets or bajra, ragi etc. are also good sources of daily needed calcium.

Goodness of The Iron

Iron is a mineral used by the body to make hemoglobin - a protein present in the red blood cells that carries oxygen to the tissues and growing fetus. In normal people, the body is able to save iron to use in making more hemoglobin, even after the red blood cells dies. However, in women, the loss of iron is more on account of losing a lot of bood during the monthly menstrual cycles and this loss may not be compensated drom eating only the regular diets. Also, iron requirement becomes three times more than normal during the third and last stage of the growing foetus. Severe iron deficiency during these stages show up as anemia in the mother. Anemia is very very common amongst pregnant women in India. Therefore in addition to eating larger portions of iron-rich foods, it is imperative to take iron supplements diligently as prescribed by the doctors. Iron is also needed to increase the body's resistance to many infections. Also, since the fetus draws its blood from the mother, the intake of iron by mother has to be satisfactorily high.

Sources of Iron

Grains: Wheat, wheat bran, rice, rice bran, sorghum, pearl millets, rice flakes (pohe).

Lentils and legumes: Lobia, beans, lentils, peas, chana and chana dal, soyabeans

Vegetables: Cauliflower grees, parsley, amaranth etc.

Fruits: Dried raisins, dates, watermelons, custard apples, apricots.

Oily seeds, other seeds: Cashews, dried coconut, melon seeds, almonds, pistachios, mustard seeds.

Dairy, Meat, Fish etc: Beef, most seafoods, and milk and milk products.

Carbohydrates for Energy

Carbohydrates are the food groups that largely contain sugars, starches and plant cellulose or what we call fiber. Sugars are the main source of body's energy. There are two types of sugars, Simple sugars like glucose which can be readily used by the body as the quickest form of energy. Sources of this type of sugars are table sugar (white sugar which we consume daily), honey, syrups, and candies. This type of sugar is mainly found in processed foods.

The other type of sugars is starches, also called complex sugars. Starches are the storage form of simple sugars and are long-lasting source of energy. Examples of foods containing such starch are grains, fruits, vegetables, bread, rice, pasta, and starchy vegetables like potatoes and corn.

 Foods rich in starch also contain fiber, the tough part of plants that provides them support. This fiber is used for cleansing our colons and keeping the system clean, preventing constipation. Most kinds of fiber are not digested and not useful in any other body functions than to combine with other indigested material to provide bulk to bowel movements. This helps body to flush away toxins and also throw out the extra amounts of cholesterols and fats. It is therefore recommended that our total diet should comprise of about 55% carbohydrates over other food groups daily. During pregnancy, most women are prone to constipation due to hormonal changes and the increasing pressure of the growing foetus on all her organs. It is therefore necessary that she eat foods with lots of fibers in her diet.

Sources of Carbohydrates and Fiber: All green leafy vegetables and fruits. If possible, most fruits should be eaten with peels. Starchy foods such as potatoes and corn. Breads should be made from whole grains such as whole wheat etc. and not made from refined white flour as it loses all its nutrient value and more importantly, fiber.

Fats For Absorption of Vitamins

Fats are either saturated or unsaturated. Saturated fats come from animal sources sources eg. butter and some from vegetables eg. palm oil and coconut oil. Unsaturated fats mostly come from plants and vegetables, fish oil too is unsaturated fats. Fats provide a concentrated source of energy, hence they are also high in calories. In addition to providing energy, they help in absorption of vitamins A, D, E and K, proteins, and carbohydrates. Any extra fat that is not used by the body is stored in the fat tissues, to be used later. Therefore, fats must be taken in moderation and should be based upon the amount of physical activity one indulges in.

In a pregnant woman, obviously since the baby is going to derive calories from the mother, she should meet the daily recommended 30% fats of her daily needed diet.

Sources of Fats: Butter, margarine, vegetable oils such as palm oil, coconut oil, other vegetable based cooking oils, olive oils.

Vitamins and Minerals

Vitamins and minerals are essential for body's good health and to keep all the functions well regulated. During pregnancy, it is recommended that you eat a properly balanced food to meet the vitamin and mineral requirements. Most of these come from vegetables and fruits and hence it is essential that there be proper servings of fruits and vegetables in your diet during all meals.

Stay Hydrated

Water is essential to build new tissue, carry nutrients to cells, and carry waste products, aid in digestion, and help chemical reactions that are taking place in all cells. During pregnancy, water is also needed to maintain the optimum level of the amniotic fluid. One-half to three-fourths of body weight is water. In addition to water used by body, some of the water is lost through sweating and urination. Therefore, it is necessary to keep drinking water at regular intervals, ideally it should be seven to eight glasses during the entire day. Apart from plain water, body's water requirement can also be fulfiled by drinking fresh fruit juices, tea, coffee, etc.

Conclusion

In addition to all the above nutrients, the mother-to-be should also take regular supplements of folic acid, in fact it should be taken much before the actual conception. Folic acid is needed to produce blood. It helps in regularising enzyme functions and increases resistance to various infections. The health of skin and hair is good. Folic acid is needed during pregnancy for the healthy growth of baby and it may also be used to prevent some congenital diseases in the baby.

It is said that the hand that rocks the cradle, is the hand that rules the world. I think it is so very apt! A healthy mother will produce a healthy and intelligent baby and the babies are the force that change the world. So if we want to head for a healthy nation and a healthy world, feed the mother well and nurture her through a healthy pregnancy and a healthy delivery!