Expectant mothers with growing bellies often experience several additional symptoms such as back pain, cramps, constipation, etc. However, these symptoms can be alleviated by choosing to eat nutritious foods.
Anemia During pregnancy, red blood cells are produced in greater numbers to deliver oxygen and nutrients to both the mother and the baby, and to compensate for blood loss during delivery. If you feel tired, pale, have pale hands and nails, or faint easily, it may indicate iron deficiency. Foods to eat include liver, lean meat, seafood, milk, eggs, sesame seeds, soybeans, green leafy vegetables such as morning glory, spinach, and tomatoes. Vitamin C helps the body absorb iron better, but you should not take ready-made vitamin supplements on your own. Consult your obstetrician first.
Cramps are a sign that the body is not getting enough calcium because it needs to share calcium with the baby to build bones and teeth. The solution is to increase foods rich in calcium such as milk, tiny shrimp, small fish, black sesame seeds, red beans, Moringa leaves, and ivy gourd.
Back Pain Expectant mothers have to bear the increasing weight, and the rising progesterone hormone during pregnancy causes ligaments to stretch and joints to loosen, reducing joint strength and causing back pain. You should frequently keep your chin up, shoulders stretched, and back straight, and avoid wearing high heels. Foods to eat include cod liver oil twice a week, which helps reduce joint inflammation; ginger and turmeric, which relieve muscle and joint pain; cauliflower and fresh fruits high in vitamin C, which help build bone mass.
Heartburn occurs because the expanding uterus presses against the stomach, reducing its capacity, slowing digestion, and causing bloating. Combined with the relaxation of the lower esophageal sphincter muscle due to hormonal changes, stomach acid flows back into the esophagus. The solution is to eat small, frequent meals of easily digestible foods, avoid spicy and fried foods, coffee, soda, milk, and chocolate, which increase bloating. Ginger tea and bael fruit tea help relieve gas, aid digestion, and reduce bloating.
Constipation During pregnancy, progesterone hormone prevents strong uterine contractions but also relaxes and slows intestinal muscles. The intestines move slower, absorbing more water back into the body, making stools hard and causing constipation. If hemorrhoids occur due to the uterus pressing on veins near the anus, it can worsen easily. You should eat regularly, drink plenty of water, and consume high-fiber foods such as rice bran, brown rice, cassia leaves, tamarind, and prunes. Do not take laxatives on your own as they may harm the baby.
Swelling of Limbs Mild swelling is normal during pregnancy due to increased body fluid retention. However, excessive swelling may indicate high blood pressure. Avoid salty foods, chocolate, and caffeine. Cabbage and celery help reduce blood pressure.
Insomnia may be caused by anxiety or discomfort. Foods that help include warm milk or ginger tea before bedtime to promote sleep. Foods rich in potassium help relaxation, such as oranges, prunes, bananas, avocados, spinach, Chinese cabbage, and carrots. Aloe vera helps refresh and energize if you lack sleep.
The First 3-4 Months of Pregnancy is a critical period when the fetus develops various organs and requires complete nutrition from all five food groups daily: carbohydrates, protein, fat, minerals, and vitamins. The mother’s weight should increase steadily throughout pregnancy by about 10-14 kilograms. In the first three months, weight should increase by 1-2 kilograms. From the fourth month onward, weight should increase by about 1.5-2.0 kilograms per month. If weight gain is too rapid or excessive, reduce carbohydrate and fat intake such as rice, noodles, bread, pork belly, sweets, and ice cream, and increase vegetables and fruits which also provide satiety.
The Last 5 Months Before Delivery the nutrients the baby receives are used to increase the size of the developed organs. Mothers should increase both the quantity and quality of their diet during this period to ensure completeness.
Essential Nutrient Types
- Protein Foods include all kinds of meat, eggs, tofu, seafood, and various beans, which are used to build organs and repair body tissues. Protein intake can be increased from the usual diet before pregnancy by drinking 2 glasses of fresh milk daily, or 1 glass of fresh milk with 1 egg, or adding 2 tablespoons of meat per day.
- Calcium Mothers need 50% more calcium, or 1,200 milligrams per day, up from 800 milligrams before pregnancy. Calcium is essential for building bones, teeth, and muscle function during pregnancy. If intake is insufficient, the baby will draw calcium from the mother’s bones and teeth, which may cause tooth decay and osteoporosis. Drinking 3-4 glasses of milk daily (each 250 cc glass contains about 290 milligrams of calcium) along with daily food intake is sufficient for the fetus. Alternative foods for those allergic to cow’s milk include dried shrimp, small fish, canned fish, tofu, soy milk, dark green leafy vegetables, red beans, and black sesame seeds.
- Iron from food or iron supplements is used to produce red blood cells for both mother and fetus. Insufficient iron may cause paleness, fatigue, or anemia. Foods high in iron include meat, liver, dark green leafy vegetables, various beans, and prunes.
- Vitamins and Minerals are essential and required in greater amounts during pregnancy. Mothers should eat more vegetables and fruits, including dietary fiber to aid bowel movements, such as yellow-colored vegetables rich in carotene, vitamin A, C, calcium, and folate. Examples include carrots, pumpkin, broccoli, morning glory, and tomatoes.
- Drink Water at least 6-8 glasses daily to aid bowel movements and to help form amniotic fluid during pregnancy. Vitamin C in fruit juices enhances iron absorption and prevents scurvy. Mothers should avoid alcoholic beverages, beer, nicotine from cigarettes, and caffeine in tea and coffee, as these substances may slow fetal growth, cause cardiovascular abnormalities such as heart valve defects, or severely affect fetal brain development.
