Pregnancy In lay mans terms it is the most miraculous experience of ones life.
One needs to be fit and ready in todays day and age the moment you decide to conceive .Initiating good health and nutrition habits will not only promote your health but it will establish a very healthy environment for the baby which is developing inside you.
Actually eating proprerly is an everyday event that can have a profound influence on both you and your developing baby .So its important for all the to be excited mothers to develop a common sense approach to eating healthy during this most critical period. And it will be a legacy which you will leave for your baby which will last for a lifetime.
I am sure that the following healthy tips will boost your chances of having a perfect baby who would have a desirable weight at birth and he would be devoid of serious illnesses and for you as a mother will have lower risks for many pregnancy complications like GESTATIONAL DIABETES MELLITUS , HYPERTENSION AND PREECLAMSIA.
It is also important to remember that many of the physical and personality traits of your child will be like a blueprint of you and your partners handed down from one generation to the other.
For example â€“ if there is cardiac or diabetic history in the family ,the child may partially get the genes but with the healthy beginning of a lifetime of good exercise and nutrition routine those problems may never arise.
SIX STEPS FOR A HEALTHY PREGNANCY â€“
MANAGE YOUR WEIGHT BEFORE DURING AND AFTER PREGNANCY WITH THE HELP OF YOUR NUTRITIOINIST.
EXERCISE DAILY â€“AS RECOMMENDED BY THE DOCTOR.
GO FOR REGULAR MEDICAL CHECKUPS.
QUIT ALCOHOL AND SMOKING.
A total of 10-13 kgs of ideal weight gain is advised during the full term of your pregnancy ; however if your total weight is more at the time you conceive or even when you plan to get pregnant then consultation with your nutritionist should start right from that stage.
FOOD GUIDE PYRAMID â€“
This food guide pyramid enables one to understand how much of servings of each nutrients to be included in daily meals.
BENEFITS N IMPORTANCE OF EACH NUTRIENT -
Pre-pregnant BMI, maternal age and rate of pregnancy weight gain must be considered in tailoring the calorie recommendation to the pregnant women.
An addition of 350-500 calories per day is recommended.
The primary function of carbohydrates is to give energy .
Include complex and simple sources of carbohydrates â€“ wheat ,rice , jowar ,nachni ,corn ,oats ,puffed rice , flakes ,muesli ,multigrain breads etc.
1 gram of carbohydrates gives 4 calories.
Proteins are known as the building blocks of the body and are composed of amino acids.
They help to build, repair and recover lean muscle tissue.
Requirement is different in all stages of pregnancy. 0.5 grams per day in the first trimester ,6.9 grams in second trimester and 22.7 grams in third trimester.
Its important to include non vegetarian sources also as they are efficiently absorbed by the body as they are of higher biological values.
Plant sources â€“ milk , paneer ,cheese , curds and buttermilk ,all dals and pulses ,dry fruits and very importantly soyabean.
Animal Sources â€“ Chicken, eggs and fish.
1 gram of protein gives 4 calories.
Some micronutrients are specially required in extra amounts
during these physiological periods.
FOLIC ACID â€“
Folic acid or folate is required for increasing birth weight of the foetus.
It reduces congenital malformations if any present.
Also required for synthesis of haemoglobin and for development of normal cell division.
Requirement is around 500 mcg per day.
Sources â€“Avocados, nuts, almonds, beans ,sprouts , bananas ,all green leafy vegetables.
Calcium is needed for bone development ,teeth development of foetus and overall growth .
Required intake will help prevent osteoporosis in mothers.
Mother will then be able to produce milk rich in calcium.
Requirement is 1200mg per day.
Sources â€“ milk and milk products ,dark leafy greens, nuts ,til seeds ,almonds ,soybeans,tofu ,broccoli and curry leaves.
Useful in providing energy throughout the day.
It helps regulate blood sugar.
It maintains uterine relaxation during pregnancy and aids in contraction during labour.
It helps develop normal muscle contraction and nerve transmission.
Sources â€“ low fat milk ,dried beans and peas ,banana ,dark green leafy veggies .
Iron is needed for mental function and body defence.
Iron deficiency during pregnancy increases maternal mortality and low birth weight in infants.
Fruits rich in Vitamin C like amla ,guava ,kiwi improve iron absorption .
Beverages like tea bind dietary iron and makes it unavailable ,hence it should be avoided before ,during or soon after a meal.
Requirement â€“ 38 mg per day.
Sources â€“dried beans ,sprouts ,ragi ,jiggery ,eggs ,dill ,mint ,fenugreek ,spinach ,colocasia and cauliflower leaves , dates .
Thyroid hormones necessary for growth and development.
Iodine deficiency may lead to still births or abortions or miscarriages.
Proper intake also ensures ideal mental health of the growing foetus.
Sources â€“iodised salt , cow milk ,curds ,strawberries and eggs.