Rakshita Mehra on Nutrition in Pregnancy: Expert Tips for Expecting Mothers (Part 2)

Rakshita Mehra: Ideally, nutrition should be a focus before, during, and after pregnancy—each phase plays a unique and crucial role in a woman’s health and her baby’s development.

Before Pregnancy (Preconception Phase):
This is the best time to build nutritional reserves, correct deficiencies (like iron, folic acid, or vitamin D), and manage conditions like PCOS, thyroid imbalance, or weight issues. A well-balanced pre-pregnancy diet improves fertility, supports a healthy conception, and reduces the risk of complications.

During Pregnancy:
Nutritional needs increase to support the baby’s brain, organ, and bone development. A trimester-wise nutrition plan can help manage symptoms (like nausea or acidity), control weight gain, and reduce risks such as gestational diabetes, anemia, or preterm labor. Proper diet during this time directly influences birth weight and long-term health of the baby.

After Pregnancy (Postpartum and Lactation):
The focus shifts to healing, energy restoration, and supporting breastmilk production. Good nutrition is essential for recovery, preventing postpartum deficiencies, managing weight, and supporting mental health.

So, the best time to start is as early as possible—ideally before conception—and to continue throughout the journey for a healthier mother and child.

Rakshita Mehra: 1st Trimester (Weeks 1–12):
Focus: Cell growth, organ formation, managing symptoms

• Folic acid is crucial to prevent neural tube defects

• Vitamin B6 helps reduce nausea and vomiting

• Emphasis on light, frequent meals to manage morning sickness

• Adequate hydration and fiber to reduce constipation

• Start iron and prenatal supplements as advised by a doctor
  Even though calorie needs do not rise much, the quality of food matters a lot during this phase.

2nd Trimester (Weeks 13–26):
Focus: Fetal growth, bone and muscle development

• Increased need for calories (about +300 kcal/day)

• Focus on protein, iron, calcium, vitamin D, and omega-3 fatty acids (DHA)

• Manage risk of gestational diabetes through balanced meals

• Keep an eye on healthy weight gain and avoid excess sugars/fats
  This is usually when appetite returns, so it is a great time to build nutrient stores.

3rd Trimester (Weeks 27–40):
Focus: Rapid fetal growth, brain development, preparing for delivery

• Continue high-protein and iron-rich diet

• Increase omega-3 (DHA) for brain development

• Focus on magnesium, zinc, and vitamin C for tissue repair and immunity

• Watch for heartburn or swelling, adjust diet accordingly

• Ensure hydration and fiber to support digestion

• Meal timing and portion control become important due to reduced stomach space.

Rakshita Mehra: Ideal Weight Gain During Pregnancy
The recommended weight gain depends on the mother’s pre-pregnancy BMI:

Pre-pregnancy BMI Category Recommended Total Weight Gain

Under 18.5 Underweight 12.5 – 18 kg

18.5 – 24.9 Normal weight 11.5 – 16 kg

25 – 29.9 Overweight 7 – 11.5 kg

30 or above Obese 5 – 9 kg

Trimester-wise Weight Gain:

• 1st Trimester: ~1–2 kg total (due to nausea and reduced appetite)

• 2nd and 3rd Trimester: ~0.4–0.5 kg per week (steady and gradual)

When Does Weight Gain Become a Concern?
Excessive weight gain can increase the risk of:

• Gestational diabetes

• High blood pressure/preeclampsia

• Preterm labor

• C-section delivery

• Macrosomia (larger baby, birth complications)

• Postpartum weight retention

Sudden or rapid weight gain—especially with swelling—should be flagged immediately to the doctor, as it may indicate fluid retention or preeclampsia.

Rakshita Mehra: The phrase “you’re eating for two” is one of the most commonly heard pieces of advice in Indian households during pregnancy. While it comes from a place of care, it is often misunderstood and misapplied.

What’s True:
Yes, during pregnancy, a woman does need extra nutrients and calories to support the baby’s growth—especially in the second and third trimesters. However, this does not mean doubling your food intake.

• 1st Trimester: No significant calorie increase needed

• 2nd Trimester: +300–350 calories/day

• 3rd Trimester: +450–500 calories/day
  These extra calories can be met with nutrient-dense foods, not just more quantity.

Why “Eating for Two” Can Be Misleading:

• It may lead to overeating, unhealthy weight gain, or digestive issues

• It often results in consuming more fats, sugars, and carbs instead of balanced nutrition

• It does not consider the quality of food, which matters more than quantity

• It ignores individual factors like BMI, medical conditions, or metabolism

Rakshita Mehra: The belief that carbohydrates should be the primary focus during pregnancy is partially true—but often misunderstood and overemphasized.

Why Carbohydrates Are Important:

• Carbs are the body’s main source of energy, especially important during pregnancy to support the mother’s metabolic needs and fuel the baby’s growth.

• They help prevent fatigue, dizziness, and nausea, especially in the first trimester.

• Complex carbohydrates like whole grains, fruits, vegetables, and legumes provide essential fiber, vitamins, and minerals.

But Here’s the Myth:
Many people interpret this to mean that a pregnant woman should eat mostly rice, roti, potatoes, or sugar-rich foods—leading to excess calorie intake without adequate nutrition.

Overconsumption of refined or simple carbs can:

• Lead to unhealthy weight gain

• Increase risk of gestational diabetes

• Cause energy crashes and cravings

The Balanced Truth:
Carbohydrates should make up about 45–65% of daily calories, but they must be balanced with:

• Protein (for fetal tissue growth and repair)

• Healthy fats (for brain development)

Micronutrients (like iron, calcium, folic acid, etc.)
So yes, carbs matter—but quality, balance, and variety matter even more.