Nutrition for pregnancy

Nutrition for pregnancy

Hey,Congratulation!!

Yes,you.

Luckiest one! You are blessed with a beautiful thought from god.

Planning for a little angel?That’s Great!

Worried or Excited?

Well! pregnancy brings a new concept of beauty.It’s a period of immense joy and excitement.

A baby fills a place in your heart that you never knew was empty.

But now, it’s a high time to be taken care off.

It’s the time for thinking about proper nourishment of you and your baby.

 

Nutrition for pregnancy

It is the best gift you can give your baby.

Recently, I come across my near one.She is a 5 month pregnant and regularly taking proper diet.However,she has not so good nutritional status.

But why?

It is because she was not taking proper diet before pregnancy.

For that reason,it is essential to ensure good nutritional status before and during pregnancy.

Since,during pregnancy,you are eating for two then, you must take nutrient dense diet.

Foods to include

  • Calories – You need extra calories (+300) for developing fetus.Sources are- all foods and drinks(except water),cereals,pulses,milk and milk products.
  • Proteins – You need extra protein for growth and development of tissues.Also, it helps in increasing blood supply.Sources are – milk and milk products, pulses,legumes,beans,meat,fish,poultry and nuts.
  • Calcium – It is required for development of bones and teeth.Main sources are milk and milk products.
  • Vitamin C – It helps in absorption of iron, heal wounds and repair tissues.Sources are citrus fruits and juices.
  • Folate – It is essential for production of new cells in the body.In addition, it also plays other important functions in our body.Sources are dark leafy vegetables and broccoli.
  • Iron – It helps in preventing anemia.Sources are- green leafy vegetables,nuts,jaggery,dates,meat and fish.To increase its absorption eat foods rich in Vitamin C.
  • You should drink at least 8 glasses of fluid to prevent dehydration.

Important : Eat the Rainbow – It is to say that include all variety and colors of foods.This will balance your diet both before and during pregnancy.

Foods to avoid

  • Under-cooked or raw fish and meat
  • High mercury fish
  • Raw egg
  • Caffeine
  • Raw sprouts
  • Unwashed fruits and vegetables
  • Pineapple and raw papaya (It has certain substances which can cause early pregnancy)
  • Raw milk,cheese and fruit juices
  • Alcohol
  • Junk food
  • Artificial sweetners

Raw milk,cheese,fruit juices,raw fish,raw meat,raw eggs and raw sprouts should be avoided as these are contaminated with certain bacteria and viruses.

 

Supplementation for pregnancy

Sometimes,nutrient requirement cannot be fulfilled orally.For that reason,you might need supplementation of specific nutrients such as folic acid,magnesium,iron and certain vitamins.

 

Dietary Tips

  • Eat proper balanced diet.
  • You should consume good amount of healthy fats like vegetable oils,ghee,butter.
  • Include more fibre to prevent constipation.
  • Take diet rich in iron and calcium.
  • Excessive use of salt should be restricted.
  • Excessive caffeine should be avoided.
  • Wash all fruits and vegetables before use.
  • Drink plenty of water and other fluids.
  • Take small and frequent meals.
  • Fasting or missing meals should be avoided.

 

Symptoms during pregnancy

Early pregnancy symptoms include-

  • Missed periods
  • Fatigue
  • Raised body temperature
  • Increased heart rate
  • Changes in breast
  • Frequent urination
  • Increased heart rate
  • Constipation and Bloating
  • Nausea and vomiting
  • Morning Sickness
  • High blood pressure
  • Dizziness
  • Weight gain
  • Heart Burn
  • Smell sensitivity
  • food aversions

 

Complications during pregnancy

Some common complications you might have during pregnancy are-

  • Anemia
  • Edema
  • High blood pressure
  • Pregnancy induced diabetes

 

Common problems during pregnancy

These can trigger you may be due to faulty dietary habits.

  • Nausea and Vomiting
  • Leg cramps
  • Heart Burn
  • Cravings
  • Constipation
  • Indigestion
  • Morning Sickness
  • Weight gain

Normal weight gain during pregnancy is 11-13 kg.You can maintain it by following all above dietary tips.Also,you must go for a walk daily.

You can also find your baby’s estimated due date by using pregnancy calculator.

 

 

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