Posted by : Varun Doshi
On : 04 August 2015
Comments : 0
Views : 2400
You are Pregnant? Congratulations! Now that your growing baby is absorbing everything you eat, you will have to make some modifications in your diet. Eating well can help you have a healthy pregnancy and a healthy baby.
Go through the below Dos and Don'ts which will help you get started.
1) Make every bite count : It takes about 55,000 extra calories to make a healthy baby. That might seem like a lot, but it’s only 300 extra calories a day (the equivalent of a glass of low-fat milk, a slice of bread and an apple), and that’s only in the last two trimesters. Calorie needs don’t budge an inch in the first trimester when your baby grows no longer than a green bean. Your vitamin and mineral needs, however, have skyrocketed. For example, folic acid, the B12 vitamin that helps prevent birth defects, is more important than ever.
2) Consume calcium-rich foods : As most people know, calcium helps build bones in the baby and prevent bone loss in the mom. Calcium also helps prevent pregnancy-induced high blood pressure and is important for normal functioning of nerves and muscles.
3) Get enough fluid : Getting enough nourishing fluids, like water, is important during pregnancy to prevent constipation and provide for the expanding blood volume that carries oxygen and nutrients to both the mother and baby.
4) Focus on iron-rich foods : Protein-rich foods, like extra-lean meat, chicken without the skin, fish, or cooked dried beans and peas, are important sources of iron. This mineral is one of the most difficult nutrients to get enough of during pregnancy, yet is critical for maintaining normal oxygen supply to the baby, for normal development and growth, and for preventing premature delivery.
5) Don't gain too much weight : Excess body weight entering pregnancy or accumulated during pregnancy can affect whether a woman conceives and also might increase the risks for pregnancy complications, such as gestational diabetes, pre-eclampsia, stillbirth, very-preterm birth and cesarean delivery. Many women are entering pregnancy overweight, gaining too much during pregnancy, and then not losing the weight after the baby is born, resulting in obesity.
6) Don't drink alcohol & coffee : Alcohol causes irreversible birth defects. No safe limit has been established. Consumption of coffee and other caffeinated beverages is not quite as clear. Recent studies show no effect of caffeine on birth weight or birth defects. However, studies in the past have found a possible link between caffeine consumption and miscarriage, low birth weight and growth retardation.
7) Don't give up on seafood : This is one of the hottest topics in nutrition for pregnant women right now. Here’s the good stuff: The fats in fish, called omega-3 fats, are essential for brain and vision development in the baby. Babies whose mothers consumed ample omega-3s, in particular DHA (97% of the omega-3s in the brain are DHA), score higher on IQ tests later in life, while low intake is associated with developmental delays. Omega-3s also might help prevent preterm births, as well as allergies and asthma later in life.
Happy pregnancy! :)