Healthy Fats Needed During Pregnancy

Healthy fats are not something to fear during pregnancy. They play a crucial role in your baby's brain and nervous system development, which is composed of nearly 60 per cent fat. Essential fatty acids also support the formation of your baby's eyes, help absorb fat-soluble vitamins A, D, E, and K, and provide concentrated energy for the demanding work of growing a new life.

The key is choosing the right types of fat. Unsaturated fats, including monounsaturated and polyunsaturated fats, provide health benefits, while trans fats and excessive saturated fats should be limited. Pregnant women should aim for 20 to 35 per cent of their total daily calories from healthy fat sources.

Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are among the most important fats during pregnancy. DHA accumulates rapidly in your baby's brain during the third trimester and is critical for cognitive function, visual acuity, and neurological development. Research suggests that adequate DHA intake during pregnancy may also reduce the risk of preterm birth.

The best dietary sources of DHA include fatty fish such as sardines, mackerel, and salmon. For vegetarian mothers, walnuts, flaxseeds (alsi), and chia seeds provide ALA (alpha-linolenic acid), a plant-based omega-3 that the body partially converts to DHA. However, conversion rates are low, so vegetarian women may benefit from algae-based DHA supplements as recommended by their doctor.

Traditional Indian cooking uses several excellent sources of healthy fats. Ghee, consumed in moderation (one to two teaspoons daily), provides fat-soluble vitamins, butyrate for gut health, and has been valued in Ayurvedic tradition for pregnant women. Coconut oil and fresh coconut, widely used in Andhra and coastal cuisines around Visakhapatnam, contain medium-chain fatty acids that are easily digested.

Groundnut oil (peanut oil) and til oil (sesame oil) are rich in monounsaturated fats and are traditional cooking fats in South Indian households. Mustard oil, used in moderation, provides omega-3 and omega-6 fatty acids. Including a variety of these traditional oils in rotation can ensure a broad spectrum of healthy fat intake.

Nuts like almonds, cashews, and walnuts, along with seeds such as pumpkin seeds and sunflower seeds, are convenient snack options that pack healthy fats, protein, and micronutrients into small servings.

Trans fats, found in commercially baked goods, packaged snacks, margarine, and repeatedly reheated cooking oils, should be strictly avoided during pregnancy. Trans fats increase inflammation, raise bad cholesterol, and may interfere with your baby's healthy fat metabolism. Always check food labels and avoid products listing partially hydrogenated oils.

While saturated fats from natural sources like ghee and coconut are acceptable in moderation, excessive intake from fried foods, fatty meats, and full-fat processed foods should be minimised. Deep-fried street foods, though tempting, often use oils that have been reheated multiple times and can contain harmful compounds.

Start your day by adding a teaspoon of ghee to your roti or rice. Include a small handful of mixed nuts as a mid-morning snack. Use cold-pressed oils for cooking and dressings. Add ground flaxseeds to your smoothie, dosa batter, or curd for an omega-3 boost without changing the flavour significantly.

Eating fish twice a week, choosing low-mercury varieties available in Visakhapatnam's markets, provides excellent DHA. If you dislike fish or are vegetarian, discuss algae-based supplements with your doctor at Heamac Healthcare. Remember that fat is calorie-dense, so focus on quality over quantity to maintain healthy weight gain throughout pregnancy.