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Pregnancy Diet – Watch Your Nutrition
Pregnancy is not only the most creative and fulfilling phase of womanhood, but it teaches you to be more responsible and caring for yourself, especially when it comes to diet and nutrition during pregnancy. During the period of pregnancy, your baby, which you create with your flesh and blood, is still an integral part of your body and for this you need more nutritional intake. During pregnancy, nutritional needs increase, both to support the rapid growth of the fetus and to supplement the needs of your changing body structure.
Plan your pregnancy diet so that you are the sole source of your unborn baby’s nutritional needs. Your eating habits will determine your baby’s health and well-being. Poor diet or rather unhealthy eating habits can adversely affect your diet and nutrition during pregnancy and lead to conditions such as anemia, pre-eclampsia, mood swings, fatigue, cramps in the legs, constipation, etc.
Pregnancy: Celebrate it with a healthy pregnancy diet
During pregnancy, every bite counts. Everything a future mother eats or hates to eat affects her child. According to recent research, besides physical development, a child’s intelligence and mental faculties depend a lot on the mother’s diet and nutrition during pregnancy.
During the first trimester of pregnancy, there is no need for extra calories per se in the pregnancy diet. However, one must have plenty of protein, calcium, vitamins such as vitamins B12, B6, vitamin D, iron, zinc and folic acid (it has been proven after a myriad of research that even a simple folic acid tablet prevents serious neurological disorders and spinal cord disorders). Moreover, minerals, essential fatty acids and substantial calories are very important for the overall development of the fetus and therefore should be essential components of the pregnancy diet and nutritional plan.
As the pregnancy period progresses, one should start eating more protein in the pregnancy diet. A pregnant woman needs about 300 more calories than normal during the last 6 months of pregnancy. During the first three months of pregnancy, your weight gain should be 3-5 pounds per month, but during the last 6 months you should not gain more than 3 pounds per month. Your pregnancy diet and nutritional chart should be designed in accordance with these acceptable weight gain goals.
Foods to Include in the Pregnancy Diet
You must include fresh, light, healthy and fiber-rich foods in your pregnancy diet in the form of porridge (minerals and natural fibers); dairy products (calcium); red vegetables like carrots and tomatoes (carotene); red and orange fruits such as apples and oranges (vitamin B complex). Nuts, almonds and raisins (vitamins and minerals); leafy vegetables like cabbage, spinach, broccoli (calcium and iron); brown rice, jaggery, lotus stem (iron); sprouts, lentils and legumes (proteins), curds, buttermilk, paneer and of course lots of milk (calcium) are important ingredients in the pregnancy diet.
During pregnancy, eat five small meals a day instead of three large meals. Also, reduce your intake of fat, sugar and salt. Do not overeat during pregnancy because if you overeat you will feel uncomfortable.
A basic mantra for staying healthy is to drink plenty of water (will prevent dehydration and flush toxins from the body) as soon as you wake up in the morning and after your afternoon nap. It also helps cleanse your digestive system. You might be afraid of throwing up if you drink more water when you feel nauseous, which is normal during pregnancy, but the fact is that water helps flush toxins from your body.
During pregnancy, strictly avoid junk foods as they only give you empty calories (and extra pounds) without the nutritional benefits of healthier foods. Also avoid caffeine and alcoholic fats, fatty foods, additives, and unpasteurized foods.
Besides eating a healthy diet and maintaining a healthy pregnancy diet and nutrition plan in consultation with your doctor, you should do yoga and other light exercises under the advice of an expert doctor. Last but not least, try to stay stress free, meditate and during this time of your pregnancy increase your connectedness with the Almighty. It will definitely flood you and your baby with positive energy.
So be cool, relax and celebrate your pregnancy and be a responsible and caring mother-to-be with balanced pregnancy food and nutrition.
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