Diet for pregnancy
During Pregnancy body is experiencing a surge in hormones which may leads to nausea. Progesterone hormone can trigger digestive discomfort, including constipation and reflux. During pregnancy it is compulsory to consume three meals a day and two snacks. Maintaining good nutrition and a healthy diet during pregnancy is critical for the health of the mother and unborn child. It is also good to remember that the quality of the food is more important than the quantity, so it is recommended to choose healthy foods with high nutritional value, and avoid unhealthy foods.
The importance of maintaining good nutrition during pregnancy
-Boost the development of fetal bones and blood cells.
-Reducing the pains and discomforts of pregnancy.
-Boosting the immunity to prevent catching infectious diseases.
-Preventing iron deficiency anemia.
-Strengthening the body in preparation for childbirth.
-Boosting milk production for breastfeeding.
Nutrients need during pregnancy
Folic acid
In first trimester this micronutrient is more essential it plays important role in preventing neural tube defects. To fulfil the recommended 600 micrograms per day take prenatal vitamin daily and eat fortified breakfast cereals, green leafy vegetables, kidney beans, nuts, cauliflower, beets and fruits like oranges and strawberries
Iron
27 milligram per day is recommended to a pregnant woman so it is difficult to fulfil the requirement so it is compulsory to take iron supplement along with diet to reduce the risk of pregnancy anemia for food sources you can include eggs, spinach, cabbage, tofu, legumes, seeds, iron fortified cereals into your meal plan.
Vitamin C
Vitamin c promotes bone and tissue development in growing Baby and boost the iron absorption for vitamin c include citrus fruits like oranges, strawberries, blackcurrent, peppers, lemon, kiwi, grapefruit and broccoli also, 85 milligrams per day is daily requirement of vitamin c
Potassium
Potassium is required to maintain proper fluid balance and also regulates blood pressure, daily requirement of protein is 2900 milligrams so along with prenatal vitamin include foods like bananas, oranges, grapefruit, apricots, avocados, raisins, dates, leafy greens, beans, nuts and seeds, starchy vegetables.
DHA
DHA is key of omega 3 fatty acids, DHA is found in low mercury fish, oily fish, nuts and seeds like flaxseeds, chia seed, walnuts
Protein
Protein is essential for the muscles development of both the mother and baby and also supports uterine tissue growth. 75 gms per is recommended to fulfil the nutritional protein need include eggs, milk and milk products, legumes, pulses, wholegrains, green veggies potatoes, nuts, seeds, greek yogurt and chicken
Calcium
Calcium is required to developing teeth and bones calcium plays vital role in human body, calcium deficiency may occur deficiencies like osteoporosis, so include calcium in your daily diet to maintain and keep your bones strong 1000 milligrams per day is recommended through a well balance diet, for calcium sources include milk products in your diet like milk, cheese, yogurt, tofu and you can also include dark green leafy vegetables, beans and lentils, almonds, starchy vegetables in your diet.
Foods to include during Pregnancy
Whole grains
Whole grains contains good amount of nutriennts and fiber, they also contain good amount of vitamins, iron, folic acid, magnesium and also have antioxidant and mineral. Wholegrain also contains phytonutrients which helps in the cell protection.
Colorful fruits and veggies
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Try to include colourful fruits and vegetables in your daily diet because varities of fruits and vegetable provide various nutrients. Each colour group provides different vitamins and minerals. For example bell peppers are high in vitamin C which helps in iron absorbtion. Berries containantioxidants, so easy way to increase the content of vitamin and minerals from salad.
Beans
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Include legumes such as lentils, peas, peanuts contains good amount protein, iron, folate, potassium and magnesium, beans contains good amount of fiber which help in preventing or relieving in two major issues which are common during pregnancy: Constipation and Hemorrhoids.
Broccoli and dark leafy greens
Broccoli and dark leafy greens are superfoods for prenatal, these are loaded with vitamins, minerals and nutrients, including vitamin A, C, K. and also contain calcium, iron, folate. Green leafy vegetables contains good amount of fiber which can ease constipation.
Greek Yogurt
Greek yogurt has twice the protein of regular yogurt. It is great source of probiotics, vitamins and minerals, it contains good amount of calcium which helps in maintain bone health
Dry fruits
Dryfruits contains good amount of omega 3 fatty acids. Rich in magnesium, fiber and protein which provide various benefits to the body
Don’ts for Pregnancy
1) Don’t smoke
Babies born to women who smoke during pregnancy are more likelyTrusted Source to have a lower birth weight and are at a greater risk for learning disabilities than children born to nonsmoking mothers.
Additionally, children born to women who smoke are more likely to try smoking at a younger age and become regular smokers earlier, due to physiologic nicotine addiction.
2) Don’t drink Alcohol
Alcohol may effect the baby’s development, it also may give rise to (FAS) Fetal Alcohol Syndrome
Symptoms of FAS:-
- Low Birth weight
- Learning disabilities
- Behaviour problems
- Lagging patterns in terms of growth and development milestones
3) Don’t eat Raw Meat
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Raw and Undercooked meat, eggs carry the risk of foodborne illness like listeriosis and toxoplasmosis. Raw meat also can cause food poisoning
4) Don’t eat unpasteurized Milk Products
Calcium is very important for growing babies, raw milk contain the bacteria Listeria. It can lead to illness, miscarriage, or even life threatening consequences.
5) Don’t drink a lot of caffeine
Caffeine can travel through the placenta and increase the heart rate of baby.