Nutritional needs for pregnancy during the winter season

Expectations for nutritional need during gestation can be seen to be higher in the light that there is a need to cater for the mother and the developing baby as well. These requirements, especially in winter, can be challenging to satisfy as natural metabolic activity within the body increases to conserve heat. Here we give a clear and vivid description of these needs, expectancies ,The DO’s and DONT’s for a woman during pregnancy in the winter season focusing on crucial nutrients and dietary practices.
Vitamins
Vitamin D - In winter, the days are shorter and you might not get enough sunlight, which helps your body make Vitamin D. This vitamin is important because it helps your body use calcium, which is vital for building your baby’s bones and teeth. If you can't get enough sunlight, eating foods fortified with Vitamin D, like some dairy products and cereals, or taking a supplement might be necessary. Usually supplements every week for 3months is loading dose correction to replenish the deficit of vitamin D in pregnancy.
Vitamin C - This vitamin is a big helper for your immune system, keeping you and your baby protected from colds and other infections common in winter. Fruits that are rich in Vitamin C and available during the winter include oranges, kiwis, and Indian gooseberries (Amla). These can be great choices to add to your diet. VIT c is an immunity booster and also helps in healing. Added to iron supplements it enhances the beauty of iron absorption faster and helps prevent anemia too
Minerals
Iron - During pregnancy, your body needs more iron because it’s making more blood to support your growing baby. Iron helps in carrying oxygen to your and your baby's cells. Foods rich in iron include leafy greens like spinach, legumes like lentils, and traditional sweets like jaggery, which can be particularly enjoyable in winter. Other choices include black raisins, dates, beetroot and carrots.
Calcium - It’s essential for building strong bones and teeth for your baby. Dairy products are a good source, but if you're unable to consume these, ragi (finger millet) is an excellent alternative. Ragi can be used to make porridge or rotis and is very high in calcium. It is recommended to have 500mg to 1gm calcium during pregnancy. Milk and milk products like dahi, milk, and paneer are rich sources.
Fats - Omega-3 fatty acids are crucial for the development of your baby’s brain and eyes. These can be found in flaxseeds, walnuts, and certain types of fish like salmon. If fish isn't a part of your diet, consider discussing omega-3 supplements with your doctor. This helps a preterm birth and assures brain development of fetus.
Choose Seasonal Vegetables and Fruits - winters offers its bounty like carrots, beetroot and greens such as spinach and mustard greens, which are packed with nutrients and help keep your energy levels up.
Increase Protein Intake - Proteins are the building blocks of the body's tissues and are very important during pregnancy. Include more of eggs, lean meats, and plant-based proteins like lentils and chickpeas in your meals.
Traditional foods - In many Indian households, winter is a time for specific traditional foods that are not only culturally significant but also packed with nutrients. For example, sesame seeds and jaggery laddoos provide energy and iron, which are beneficial during pregnancy.
Hydration - It’s quite common to forget about drinking water on colder days but it is important that the body stays hydrated. There are warm beverages which can also be health boosting like herbal teas with ginger flavors.
Eating safely - There is an increase in risk of inflammation during winter and this can also be avoided by consuming well cooked meals. You should also refrain from eating raw salads and vegetables that are not clean.
The winter season changes the dietary style of pregnant women because their body needs more nutrition. There must be an incorporation of both local and seasonal foods in order to ensure that the body is functioning optimally and is within the things that are culturally normal hence making the recommendations pragmatic as well as sensible. It is advised that pregnant women go see their gynaecologists so that these suggestions can be tailored to their health limit and conditions.
Dr. Madhu Juneja, Director - OBGY and IVF, Sahyadri Hospitals Momstory, Hadapsar Annexe, Pune