NUTRITION FOR PREGNENT WOMEN
When you're pregnant, there are a lot of new things to think about, especially when it comes to healthy eating. You may need to drop some long-established eating habits and learn how to walk a fine balance between getting enough nutrition for your baby, and avoiding foods that can harm the both of you . A healthy diet and good nutrition during pregnancy ensure that your baby gets the best start possible. The best diet is a balanced one that provides ample amounts of protein, carbohydrate, and healthy types of fat, as well as vitamins and minerals.
You only need about 300 extra calories per day to maintain a healthy pregnancy and provide sufficient nutrition for your growing baby. However, gaining some weight is natural during pregnancy, and nursing can help with weight loss after the baby is born.
- Omega-3 fatty acids—especially docosahexaenoic acid (DHA)—are essential for the neurological and early visual development of your baby and for making breast milk after birth. Two weekly servings of cold water fish such as wild salmon, canned light tuna (not albacore), sardines, herring, or anchovies should provide sufficient DHA. If you’re worried about mercury and other toxins, aim for wild-caught rather than farmed fish. Sardines are widely considered the safest and most sustainable fish to eat, while seaweed is a rich vegetarian source of DHA. High quality fish oil or algae-based supplements can provide the necessary Omega-3s with a lower risk of contaminants.
- High-quality protein is also important to your baby’s developing brain and nervous system. Opt for fish, poultry, dairy, and plant-based protein sources as well as healthy sources of organic, grass-fed red meat.
- Cut down on caffeine, which has been linked to a higher risk of miscarriage and can interfere with iron absorption. Limit yourself to no caffeinated drink.
- Eat smaller, more frequent meals rather than a few large ones. This will help prevent and reduce morning sickness and heartburn.
- Be cautious about foods that may be harmful to pregnant women. These include soft cheeses, sushi, deli meats, raw sprouts, and fish such as albacore tuna, swordfish, tilefish, and king mackerel that may contain high levels of mercury. When you're pregnant, there are a lot of new things to think about, especially when it comes to healthy eating. You may need to drop some long-established eating habits and learn how to walk a fine balance between getting enough nutrition for your baby, and avoiding foods that can harm the both of you . A healthy diet and good nutrition during pregnancy ensure that your baby gets the best start possible. The best diet is a balanced one that provides ample amounts of protein, carbohydrate, and healthy types of fat, as well as vitamins and minerals.
- Calcium is essential for building strong teeth and bones, normal blood clotting, and muscle and nerve function. Since your developing baby requires a considerable amount of calcium, your body will take calcium from your bones, if you do not consume enough through your diet (which can lead to future problems, such as osteoporosis).
- Some calcium is also found in green vegetables, seafood, beans and dried peas. You should consume at least 4 servings of dairy products daily. . Talk to your doctor about what to eat if you are lactose intolerant. Eat and drink at least four servings of dairy products and calcium-rich foods a day to help ensure that you are getting 1000-1300 mg of calcium in your daily diet during pregnancy.
1. Eat a variety of foods to get all the nutrients you need. Recommended daily servings include 6-11 servings of breads and grains, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts). Use fats and sweets sparingly.
2. Choose at least one good source of folic acid every day, like dark green leafy vegetables, beans and legumes like kidney beans ,chickpeas . Every pregnant woman needs at least 0.4 mg of folic acid per day to help prevent neural tube defects such as spina bifida.
3. Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fibre, which helps digestion and can help prevent constipation.
4. Dairy foods such as milk, cheese, yoghurt ,buttermilk are important in pregnancy, because they contain calcium, protein and Vitamin B-12 that your baby needs . Talk to your doctor about what to eat if you are lactose intolerant.
6. Protein: Meat, poultry, fish, eggs ,milk, soya and beans contain the protein, B vitamins and iron needed in pregnancy. Your developing baby needs plenty of protein, especially in the second and third trimesters. Iron helps to carry oxygen to your growing baby, and also carries oxygen to your muscles to help avoid symptoms such as fatigue, weakness, irritability and depression .Cereals, whole grains, dals, pulses and nuts: these are good sources of protein if you do not eat meat. Vegetarians need about 45 grams of nuts and 2/3 of a cup of legumes for protein each day. One egg, 14 grams of nuts, or ¼ cup of legumes is considered equivalent to roughly 28 grams of meat, poultry, or fish.
7. Eat iron-rich foods, such as lean meats, spinach, beans,all green vegetables , fruits like banana , apple and atleast 30 mg of iron daily.
8. While you're pregnant, you will need 250 micrograms of iodine a day to help ensure your baby's brain and nervous system development. Choose from a variety of dairy products -- milk, cheese (especially cottage cheese), yogurt -- as well as baked potatoes, cooked navy beans, and limited amounts -- 8 to 12 oz per week -- of seafood such as cod, salmon, and shrimp.
9. Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, guava, cauliflower, Brussels sprouts, green peppers, tomatoes, and mustard greens , lemon , amla etc . Pregnant women need 70 mg of vitamin C a day.
10. Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe.
11. Drink lots of fluids, especially water ,coconut Water , buttermilk ,fresh fruit juices. Make sure you drink clean boiled or filtered water. Carry your own water when out of the house, or buy bottled water from a reputed brand. Most diseases are caused by waterborne viruses.
12. Fats and oils: Ghee, butter, coconut milk and oil are high in saturated fats, which are not very healthy. Hydrogenated vanaspati oil and ghee is high in trans fats, which are as bad for you as saturated fats. A better source of fat is vegetable oils because these contain more unsaturated fat.