Stop fretting, plan a nutritious diet for a healthy pregnancy

Pregnancy is both an adventure and a walk-in faith for the expectant mother. As the body transforms, but that should make you fret. Remember that rarely there will be any condition that your medical team can’t handle, but in times like these, you wouldn’t want to rush to the hospital every now and then. Hence, it is imperative to chart out a nutritious diet plan that will make sure you and the fetus stays in the best of health during those nine months…

It’s not that pregnancy takes away your chance to indulge in different types of food, but you should be very careful in what you pick in your plate. A well-balanced diet should contain food items from all the food groups such as dairy products, fruits, vegetables, fish, meat, eggs, fats and carbohydrates. A pregnant woman needs to eat something from all these food groups every day in order to get the proper amounts of energy.

Pregnancy is a demanding condition and having food which is high in proteins, low on fat is ideal. These would include all types of dals, sprouts, soya, milk and egg products. These help in preventing conditions which cause a low birth weight in the baby and decreasing the water levels (amniotic fluid) in the uterus. Having lots of fluids also help for the same condition at least three litres of fluids daily.  Avoiding aerated drinks would ease discomfort from gas and acidity.

Many a time a pregnant woman may come up with bizarre eating patterns which was not seen before, also conventionally attributed to the desires of her growing baby. Though not scientific, it can be encouraged as long as it is not unhealthy or impractical. It definitely has a deep psychological satisfaction.

Increasing incidence of diabetes in pregnancy and obesity in pregnancy is seen. Caution to all expecting mothers who have a family history of diabetes particularly paternal side, is to take preventive measures from the very beginning in restricting their carbohydrate intake meaning mainly rice, sugar and sweets. Overweight and obese mothers in addition need to decrease their fat intake to less than 10% meaning avoiding deep fried stuff, food made in ghee or dalda ,junk food and non-vegetarian food (except egg and fish).

5 Foods the Expectant Mother Should Eat

  • Omega-3s: These fatty acids are vital for brain and central-nervous-system development, and they can also lower the risk of postpartum depression.
    Sources to get Omega-3: walnuts, beans, flaxseed and flaxseed oil, and eggs.
  • Choline: This vitamin B-like compound plays a critical role in fetal brain development and may help prevent spinal-cord defects. Sources to get Choline: beef, chicken liver, eggs, soybeans, and wheat germ.
  • Fiber: Not only will a high-fiber diet helps an expectant mother avoid common pregnancy woes like constipation and hemorrhoids, it also provides an even release of glucose in the bloodstream, helping her avoid surges and dips in energy. Sources to get Fiber: whole-grain foods, oatmeal, fruits, and vegetables.
  • Calcium: It’s good for the mother-to-be’s bones. Often women with a diet deficient in calcium may have more pregnancy complications, including high blood pressure and preeclampsia. Sources to get Calcium: low-fat milk, hard cheeses, yogurt, and calcium-fortified orange juice.
  • Sources of iron: green leafy vegetables, food made with ragi, sweets made with jaggery, chicken and red meat(liver),fruits like anar ,chickoo, elaichi banana

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