Importance of eating well:
Pregnancy is very delicate duration for every mother. You have a special memory growing inside you, a baby that completes your life. Proper nutrition is very important during pregnancy because your baby’s growth depends on your diet.
Improper diet during pregnancy can cause of inappropriate weight gain,multiple nutrient deficiencies and pregnancy complications in mothers,while babies could be born with low birth weight and congenital malformations.
What is a healthy diet?
A healthy diet simply means eating a balanced variety of foods.
Try to include the following:
1) Vegetables –
One should have raw, leafy vegetables like spinach (palak) and other vegetables like carrots (gajar), beetroot, sweet potatoes (shakarkand), corn (makka), peas (matar) and potatoes. They are also low in fat and contain fibre, which helps to alleviate constipation. Cabbage, flower & all long green vegetables such as Tondali, Turai, Louki, Parwal, Spinach, Govari should be used alternately. Reduce brinjal, suran/yam, celery, onion, chilli, pepper.
2) Pulses & Beans –
Pulses & Beans which are useful in pregnancy are chana, moong, matki, chawali, masur,matar pea.
Grains supply energy for your baby’s development and help the placenta grow. Grains including whole wheat, barley, corn, and rice,jowar, ragi,bajra are useful.
Always remember eat whole fruit not only juice.
Apples– It is healthy and loaded with healthy vitamins that are good for the body.
Coconut Water- It contains potassium.With low calories.
Bananas: To avoid Constipation , have bananas. It contains potassium. Its is energy source.
Oranges: The citrus fruit is loaded with vitamins and nutrients.
Lemon: Get rid of nausea and morning sickness during pregnancy. Lemon cleanses the body and flushes out toxins
Sweet lime: The citrus fruit is loaded with antioxidants that are good for the baby.
Grapes: Grapes are rich in Vitamin A which stabilizes metabolic rate. Grapes also have folate, potassium, phosphorous, magnesium and sodium.
Mangoes: It aids digestion and contains Vitamin A and C that are healthy for pregnant women.It increases calories and sugar content.
This group is a major source of protein, calcium, phosphorus and vitamins. Dairy products are one of the best sources of calcium. Prefer cow milk.
6) Meat, Poultry, Fish, Eggs and Nuts–
These foods provide protein,omega 3, fatty acids. The normal protein requirement of adult women is 1gm/kg body weight.
Iron- from intake food only 10% of get consumed is absorbed.Your body is better able to absorb iron when consumed with foods rich in vitamin C, such as citrus fruits, potatoes and broccoli. 100 mg iron/ 100 days in pregnancy.Don’t take Iron and calcium together.
Folic acid- Foods rich in folic acid include liver, deep green leafy vegetables.Amount of 5 mg daily for 3 months.Then in Iron supplement containing 1 mg of folic acid is adequate.
Calcium- When you’re pregnant, your developing baby needs calcium to build strong bones and teeth.In during pregnancy calcium requirement is 1000 mg /day and after pregnancy 1500 mg/ day.
Iron,Folic acid,Calcium have to be supplemented because amount of diet intake can fulfill the requirement during pregnancy.
8) Fates and oil- Saturated fat is essential for development of brain and neurological system.Fish can be an excellent source of omega-3 fatty acids.Monounsaturated fats are found in olive, canola, and peanut oils, as well as in olives, avocados, nuts, and nut butters.
Care & cure Maternity Home,Powai