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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 with respect to pregnancy diet and nutrition. During the pregnancy period, your baby, which you create with your flesh and blood, is still very much a part of your body and for that you need more food intake. During pregnancy, nutritional needs are increased, both to support the rapidly growing fetus and to supplement the needs of your changing body structure.
Plan your pregnancy diet in such a way that you are the only supply line for the nutritional needs of your unborn baby. Your eating habits will determine your baby’s health and well-being. Bad food or rather unhealthy food habits can adversely affect your pregnancy diet and nutrition and result in conditions like anemia, pre-eclampsia, mood swings, fatigue, leg cramps, constipation, etc.
Pregnant: 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 recent research, in addition to physical development, a child’s intelligence and his/her mental faculties depend a lot on the mother’s diet and nutrition during pregnancy.
In the first trimester of pregnancy, one does not need extra calories per se in the pregnancy diet. However, one should have a lot of high protein, calcium, vitamins such as Vitamins B12, B6, vitamin D iron, zinc and folic acid (it has been proven after myriad studies that even a simple tablet of folic acid prevents severe neurological brain and spinal disorders). In addition, minerals, essential fatty acids and substantial calories are very important for the entire development of the fetus and should therefore be essential components of the pregnancy diet and nutrition plan.
As the pregnancy period progresses, one should start eating more proteins in the pregnancy diet. A pregnant woman needs about 300 calories more than normal during the last 6 months of pregnancy. In the first three months of pregnancy, your weight gain should be 3-5 pounds per month, but in the last 6 months, you should not gain more than 3 pounds per month. Your pregnancy diet and nutrition chart should be designed in accordance with these acceptable weight gain goals.
Foods to include in pregnancy diet
You should include fresh, light, healthy foods with high fiber in your pregnancy diet in the form of porridge (minerals and natural fibers); dairy products (calcium); red vegetables such as carrots and tomatoes (carotene); red and orange fruits such as apples and oranges (vitamin B complex). Walnuts, almonds and raisins (vitamins and minerals); leafy vegetables such as cabbage, spinach, broccoli (calcium and iron); brown rice, jaggery, lotus stem (iron); sprouts, lentils and pulses (protein), corn milk, buttermilk, paneer and of course a lot of milk (calcium) are important ingredients of pregnancy diet.
During the pregnancy period, eat five small meals a day instead of three heavy meals. Also reduce your intake of fat, sugar and salt. Do not forget about the food during pregnancy, because if you eat too much you will feel uncomfortable.
One basic mantra of staying healthy is to drink a lot of water (will prevent dehydration and flush out the toxins from the body) as soon as you wake up in the morning and after your afternoon nap It also helps to clean your digestive system. You may be afraid that you will vomit if you drink more water, if you have nausea, which is normal during pregnancy, but the fact is that water helps to flush the toxins from your body.
During pregnancy, strictly avoid junk food, because they just give you empty calories (and extra kilos) without the nutritional benefits of healthier foods, also avoid caffeine and alcohol fats, fatty foods, additives and unpasteurized foods.
Besides eating healthy and maintaining a healthy pregnancy diet and nutrition plan in consultation with your doctor, you should do yoga and other light exercises under medical advice. Last but not the least, try to stay stress free, meditate and increase your connection with the Almighty during this period of your pregnancy. This will definitely shower 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 diet and nutrition.
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