Pregnancy is not only most creative and fulfilling phase of womanhood however it teaches you to be more responsible and caring towards yourself particularly regarding pregnancy diet and nutrition. In the pregnancy period, your child, whom you’re creating together with your flesh and blood, remains quite definitely part of the body and for that you might want more nutrition intake. During pregnancy, nutritional needs are increased, both to guide the rapid growing fetus and to supplement the requirements of one’s changing body structure.
Plan your pregnancy diet in such a way that you’re the only supply line for the unborn baby’s nutrition needs. Your eating habits will decide your baby’s health and well-being. Poor eating or rather unhealthy food habits can adversely affect your pregnancy diet and nutrition and end up in conditions like anemia, pre-eclampsia, mood swings, fatigue, leg cramps, constipation, etc.
Pregnancy: Celebrate It With Healthy Pregnancy Diet
During pregnancy, every bite counts. Whatever an expectant mother eats or hates to eat, affects her child. In accordance with a current research, besides physical development, intelligence of a young child and his/her mental faculty depends a whole lot on the diet and nutrition of the mother during pregnancy.
In the first trimester of pregnancy, one does not require extra calories per se in pregnancy diet. However, one needs to have a lot of high protein, calcium, vitamins such as Vitamins B12, B6, vitamin D iron, zinc and folic acid (it has been proved after myriad researches that even an easy tablet of folic acid prevents severe neurological- brain and spinal cord disorders). Additionally, minerals, essential fatty acids and substantial calories are all-important for the fetus’all-round development and therefore must be essential aspects of pregnancy diet and nutrition plan.
As the pregnancy period progresses, one must start eating more of proteins in the pregnancy diet. A pregnant woman needs approximately 300 calories a lot more than normal during last 6 months of pregnancy. In first three months of pregnancy حوامل, your weight gain must be 3-5 pounds in per month but in last 6 months, you ought not gain over 3 pounds per month. Your pregnancy diet and nutrition chart must be designed in respect with these acceptable weight gain goals.
Foods To Include In Pregnancy Diet
You must include fresh, light, wholesome, high fiber foods in your pregnancy diet in type of porridge (minerals and natural fiber); dairy (calcium); red vegetables like carrot and tomatoes (carotene); red and orange fruits like apples and oranges (vitamin B complex). Walnuts, almonds and raisins (vitamin and minerals); leafy vegetables like cabbage, spinach, broccoli (calcium and iron); brown rice, jaggery, lotus stem (iron); sprouts, lentil and pulses (protein), curd, buttermilk, paneer and obviously a lot of milk (calcium) are very important ingredients of pregnancy diet.
Throughout the pregnancy period, eat five small meals each day instead of three heavy meals. Also, reduce your intake of fat, sugar and salt. Don’t indulge in overeating during pregnancy because if you eat a lot of you’ll feel uncomfortable.
One basic mantra of staying healthy would be to drink a lot of water (will prevent dehydration and wash out the toxins of body) when you wake up in the morning and after your afternoon nap It will help clean your digestive tract too. You might be scared you would vomit if you drink much more water, when you yourself have nausea, which will be normal in pregnancy, but the fact is, water helps you to flush out the toxins from your own body.
During pregnancy, strictly avoid junk food because they only give you empty calories (and extra pounds) with no nutritional benefits of healthier foods also avoid caffeine and alcohol fats, oily food, additives and unpasteurized food.
Besides healthy eating and maintaining a healthy pregnancy diet and nutrition plan in consultation together with your doctor, you ought to do yoga and other light exercises under expert medical advice. Last however, not the smallest amount of, try to keep stress free, meditate and in this period of one’s pregnancy boost your connectivity with the Almighty. This can definitely shower you and your child with positive energy.