Pregnancy diet
- Drink lots of fluids, especially water and fresh fruit juices. Make sure you drink clean boiled or filtered water. Carry your own water when out of the house, or buy bottled water from a reputed brand. Most diseases are caused by waterborne viruses. Go easy on packaged juices as they have a very high sugar content.
- However, because women often do not know they are pregnant in the first few weeks, public-health officials encourage all women of childbearing age to take a supplement that contains at least 400 mcg of folic acid. And while generous consumption of dark-green, leafy vegetables; fortified cereals; and fruits like oranges and strawberries may provide enough folate, taking a daily prenatal vitamin.
- Eat dry fruits daily such as almonds, cashew nuts, figs, apricot, etc.
- Avoid very spicy, fatty or sweet foods. Bland, easy to digest foods such as rice, pasta, noodles, sandwiches, fruit and toast are all good alternatives.
- D you need daily will help your body utilize that calcium; it can be found in milk, fatty fish and sunshine. Other important nutrients include protein, vitamins A, C and E, thiamine, riboflavin, niacin, pyridoxine, iron and zinc.
- Those are the two most important elements, however, I also had to make sure to consume cod liver oil, fresh dark greens, vegetables, fruits, legumes, and wholesome grains all paired with exercise.
- Even if you're not hungry, chances are your baby is, so try to eat every four hours.
- Eating spicy food helps to deliver normally, as claimed by many women. However precautions have to be taken that lot of spices can cause gastric derangement.
- Fruits like mangoes, pineapple and papaya have an enzyme names bromelain which softens the cervix. As a result it helps during the normal delivery of the baby.
- If you make a promise to yourself to not take any stress during pregnancy, there is a lot of chances for having a normal delivery. You need to keep yourself happy and contented right through your pregnancy. This attitude will only keep you and your baby healthy.
- Swimming is another relaxing exercise recommended to pregnant women. It maintains your body fit, regulates your heart beat, strengthens your muscles, and prevents muscle injury or strain, as well as swelling of your legs. However, you should avoid hot tubs, saunas, and jacuzzis, for overheating can harm the baby
- There are some stretches that will help your pelvis to open for the delivery. Teach your partner some massage techniques which will soothe you during labor.
- Pregnant women often develop cramps in their calves. This exercise will help relieve those cramps. Stand facing the wall, using your hands to support yourself. Bring one leg forward with knee bent at right angle to the ankle. Keep your other leg stretched backwards and the both feet flat on the floor.
Minerals
As far as the minerals are concerned, it is the calcium and phosphorus that occupy a supreme position. Calcium is vital for healthy bone and teeth formation and it is during pregnancy that the calcium needs are especially high for the healthy bone formation of the foetus.eg; pules beans ....
Folic Acid
Ideally you should take a 400mg supplement from the moment you decide to have a baby until the 12th week of your pregnancy. This will reduce the risks of your baby being born with neural tube defects.Iron
You need 27 mg a day when you're pregnant. Fish, poultry, whole grain breads and cereals, green leafy vegetables, legumes, dried fruits, eggs, liver, and red meat are all good sources of iron. Most women take iron supplements in the second and third trimesters, but if you eat a diet rich in iron you may not require these supplement.
Protein
Pregnant women require about 71 grams of protein per day. A cup of milk or an ounce of red meat contains about 10 grams of protein. Good sources of protein include lean meats, poultry, fish, dried beans, lentils, nuts, eggs, and cheese. Avoid unpasteurized, soft cheeses.
Calcium and vitamin D
Women who do not eat dairy products may need a calcium and vitamin D supplement. Talk to your caregiver about calcium supplements if you do not regularly eat good sources of calcium. T.
GREEN LEAFY VEGATABLES
Leafy greens are rich in folic acid, iron (blood), vitamin A (eye-sight, skin and bone growth), potassium, fibre and calcium. Try to add spinach to your meal everyday.
MEAT AND CHICKEN AND FISH
Eat twice a day. Take a small portion as part of your light meal and a more substantial helping for dinner. Good for iron and zinc.
.EGGS, PULSES
Protein foods which may be used by vegetarians. See note on vegetarian eating.MILK
Milk is full of calcium and is must to have during pregnancy. It is good for bone development of baby and also to keep mother healthy.DEMANDS
Choosing a wide variety of foods from each food group will help to meet the extra demands, however it may be necessary to eat more:- lean meat, chicken, fish and non-meat alternatives (such as dried beans, lentils, tofu and eggs (ensure cooked))
- nuts and seeds
- low fat milk, cheese and yoghurt
- green leafy vegetables.
