Pregnancy is not merely most creative and fulfilling phase of womanhood however it teaches one to be much more responsible and caring towards yourself particularly with respect to pregnancy diet and nutrition. In the pregnancy period, your child, whom you are creating along with your flesh and blood, remains greatly section of your body and for that you need more nutrition intake. During pregnancy, nutritional needs are increased, both to support 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 are the sole supply line for your unborn baby’s nutrition needs. Your eating routine 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 bring about 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. According to a recent research, حوامل besides physical development, intelligence of a young child and his/her mental faculty depends a lot on the dietary plan and nutrition of the mother during pregnancy.
In the first trimester of pregnancy, one does not require extra calories by itself in pregnancy diet. However, one needs 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). Furthermore, minerals, essential fatty acids and substantial calories are all-important for the fetus’all-round development and therefore ought to be essential the different parts of pregnancy diet and nutrition plan.
Since the pregnancy period progresses, one must start eating more of proteins in the pregnancy diet. A pregnant woman needs approximately 300 calories more than normal during last 6 months of pregnancy. In first three months of pregnancy, your weight gain ought to be 3-5 pounds in per month however in last 6 months, you should not gain over 3 pounds per month. Your pregnancy diet and nutrition chart ought to be designed relating with these acceptable weight gain goals.
Foods To Include In Pregnancy Diet
You should 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 needless to say lots of milk (calcium) are essential ingredients of pregnancy diet.
During the pregnancy period, eat five small meals per day instead of three heavy meals. Also, reduce your intake of fat, sugar and salt. Do not indulge in overeating during pregnancy because if you eat an excessive amount of you will feel uncomfortable.
One basic mantra of staying healthy is to drink a lot of water (will prevent dehydration and wash out the toxins of body) as soon as you awaken each morning and after your afternoon nap It can help clean your digestive system too. You might be scared you would vomit if you drink more water, when you yourself have nausea, which will be normal in pregnancy, but the truth is, water helps to flush out the toxins from your body.
During pregnancy, strictly avoid junk food because they just 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 wholesome pregnancy diet and nutrition plan in consultation along with your doctor, you should do yoga and other light exercises under expert medical advice. Last although not the least, try to stay stress free, meditate and in this period of one’s pregnancy raise your connectivity with the Almighty. This will definitely shower you and your child with positive energy.