Pregnancy is not only most creative and fulfilling phase of womanhood nonetheless it teaches you to be much more responsible and caring towards yourself particularly with respect to pregnancy diet and nutrition. In the pregnancy period, your infant, whom you are creating with your flesh and blood, is still greatly part of your body and for that you need 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 this way that you are the only supply line for the unborn baby’s nutrition needs. Your diet plan 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. In accordance with a recent research, besides physical development, حوامل intelligence of a kid and his/her mental faculty depends a lot on the dietary plan and nutrition of the mother during pregnancy.
In the initial trimester of pregnancy, one does not need extra calories per se in pregnancy diet. However, one needs to have lots 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). In addition, minerals, essential fatty acids and substantial calories are all-important for the fetus’all-round development and therefore should be essential the different parts 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 more than normal during last 6 months of pregnancy. In first 3 months of pregnancy, your weight gain should 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 should be designed in respect with one of 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 of course a lot of milk (calcium) are important ingredients of pregnancy diet.
Through the pregnancy period, eat five small meals per day in place of three heavy meals. Also, reduce your intake of fat, sugar and salt. Don’t indulge in overeating during pregnancy because in the event that you eat too much you’ll feel uncomfortable.
One basic mantra of staying healthy is always to drink lots 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 helps clean your digestive system too. You may be scared you would vomit in the event that you drink more water, when you have nausea, that will be normal in pregnancy, but the fact is, water really helps to flush out the toxins from your own body.
During pregnancy, strictly avoid processed foods because they just offer 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 healthier pregnancy diet and nutrition plan in consultation with your doctor, you should do yoga and other light exercises under expert medical advice. Last although not minimal, try to stay stress free, meditate and in this period of one’s pregnancy raise your connectivity with the Almighty. This may definitely shower you and your infant with positive energy.