Pregnancy Diet & Supplement Guidance

Nutrition plays one of the most important roles in a healthy pregnancy—for both mother and baby. A balanced diet and the right supplements can support optimal fetal growth, reduce pregnancy discomforts, and help prevent complications. Yet, with so much information (and misinformation) available, many expectant mothers feel unsure about what they should eat, avoid, or add to their routine.

Dr. Parul Sharma offers personalised pregnancy nutrition and supplement counselling, ensuring every woman receives safe, evidence-based guidance tailored to her stage of pregnancy, health needs, and lifestyle.

Why Nutrition Matters During Pregnancy

A mother’s diet during pregnancy directly impacts:

• Fetal development – Brain, organs, bones, and immune system.
• Maternal health – Energy levels, immunity, and overall well-being.
• Pregnancy outcomes – Reducing risks of low birth weight, preterm birth, and developmental concerns.
• Postpartum recovery – Building nutrient stores for breastfeeding and healing.

Key Nutrients for a Healthy Pregnancy

Dr. Sharma focuses on whole foods as the foundation of a healthy diet, supported by targeted supplementation when necessary.

1. Folic Acid
   • Essential before conception and during early pregnancy to prevent neural tube defects.
   • Recommended daily intake: 400–600 mcg.
     
2. Iron
   • Prevents maternal anaemia and supports increased blood volume.
   • Sources: lean meats, legumes, spinach, fortified cereals.
     
3. Calcium
   • For fetal bone and teeth formation, and to maintain maternal bone strength.
   • Sources: dairy, fortified plant milks, leafy greens.
     
4. Vitamin D
   • Supports calcium absorption and immune health.
   • Can be obtained from safe sun exposure, fortified foods, or supplements.
     
5. Omega-3 Fatty Acids (DHA, EPA)
   • Crucial for fetal brain and eye development.
   • Sources: low-mercury oily fish, flaxseeds, walnuts, or supplements.
     
6. Protein
   • Needed for tissue growth in both mother and baby.
   • Sources: poultry, fish, eggs, beans, lentils, tofu.
     
7. Fibre
   • Helps prevent constipation and maintain healthy digestion.
   • Sources: whole grains, fruits, vegetables, seeds.

Foods to Include

Dr. Sharma encourages a colourful, varied diet rich in:

• Fruits & vegetables – Provide antioxidants, fibre, vitamins, and minerals.
• Whole grains – Support steady energy levels.
• Lean proteins – Promote healthy tissue growth.
• Healthy fats – Avocados, nuts, seeds, and olive oil.
• Hydration – 8–10 glasses of water daily to prevent dehydration and swelling.

Foods & Substances to Limit or Avoid

Some foods can carry risks during pregnancy due to potential bacteria, toxins, or harmful effects on fetal development:

• Raw or undercooked meats, seafood, and eggs – Risk of foodborne illness.
• High-mercury fish (shark, swordfish, king mackerel, tilefish) – May affect fetal brain development.
• Unpasteurised dairy and juices – Risk of listeria or other infections.
• Processed meats – Unless thoroughly heated.
• Caffeine – Limit to <200 mg per day (about 1 cup of coffee).
• Alcohol – Avoid entirely to prevent fetal alcohol spectrum disorders.

Managing Pregnancy-Related Nutrition Challenges

Pregnancy can bring physical changes that affect eating habits. Dr. Sharma provides practical tips to address common concerns:

• Morning sickness – Small, frequent meals; ginger tea; avoiding strong odours.
• Heartburn – Eating smaller portions, avoiding spicy/fatty foods, staying upright after meals.
• Constipation – Increasing fibre intake, drinking more water, gentle physical activity.
• Food aversions or cravings – Finding healthy substitutions without compromising nutrition.

The Role of Supplements

While a healthy diet is the cornerstone of pregnancy nutrition, supplements ensure that both mother and baby receive essential nutrients in adequate amounts. Dr. Sharma recommends supplements based on:

• Blood test results (iron, vitamin D levels)
• Stage of pregnancy
• Dietary restrictions (vegetarian/vegan diets)
• Pre-existing health conditions

Common supplements include:

• Prenatal multivitamin
• Folic acid
• Iron
• Vitamin D
• Calcium
• Omega-3 DHA

Dr. Sharma ensures supplement doses are safe and avoids unnecessary or excessive supplementation.

Nutrition Across Pregnancy Stages

First Trimester (Weeks 1–13)

• Focus: Folic acid, B-vitamins, and nausea-friendly foods.
• Eat small, frequent meals to manage morning sickness.

Second Trimester (Weeks 14–27)

• Increased needs for calcium, vitamin D, and protein for rapid fetal growth.
• Include iron-rich foods to prevent anaemia.

Third Trimester (Weeks 28–40)

• Continue protein, calcium, and iron focus.
• Eat fibre-rich foods to manage constipation.
• Monitor weight gain and swelling.

Individualised Care

Every pregnancy is unique. Dr. Parul Sharma tailors dietary plans to:

• Pre-existing medical conditions (e.g., diabetes, hypertension, thyroid disorders)
• Multiple pregnancies (twins/triplets)
• Cultural or religious dietary patterns
• Vegetarian or vegan diets
• Weight management needs

Postpartum Nutrition & Lactation Support

Healthy eating doesn’t stop after delivery. Dr. Sharma also guides new mothers on postpartum diet to:

• Support healing and recovery
• Maintain energy for caring for the newborn
• Provide optimal nutrition for breastfeeding
• Prevent postpartum nutrient deficiencies

When to Seek Professional Advice

You should consult promptly if you:

• Lose or gain weight rapidly
• Experience severe nausea or vomiting (possible hyperemesis gravidarum)
• Have persistent digestive issues affecting food intake
• Have underlying health conditions affecting nutrient needs
• Are unsure about safe supplementation

Empowering Mothers Through Informed Nutrition

Good nutrition during pregnancy is one of the greatest gifts you can give your baby—and yourself. With Dr. Parul Sharma’s personalised pregnancy diet and supplement guidance, expectant mothers receive practical, evidence-based plans that fit their lifestyle, address medical needs, and support a healthy, happy pregnancy journey.

By combining balanced eating, safe supplementation, and consistent prenatal care, you can confidently nourish your growing baby and prepare your body for the exciting months ahead.