A pregnant women should know that she is not only responsible for herself, but also for the unborn child inside her. The child's physical and mental development after birth will have a influence of anything seen, thoughts and the food eaten by the pregnant woman.
There is no special diet for a pregnant women, but eating a healthy balanced diet that gives all the nutrients (see nutrition chart & guide) for your baby to develop and grow is recommended. For the first 3 months, the diet of a pregnant woman should include food rich in iron, folic acid and high in calcium. You may take iron and folic acid tablets if you are pregnant or lactating.
Nutrition Facts & Tips
We all should eat foods with nutrients. It is a good idea to know all the nutrition facts of the foods you buy. Make a habit of reading the food labels on the product to know the nutrition facts of the product. You should buy the things which are low in saturated fat, cholesterol and foods high in dietary fiber, vitamins and mineral. Keep in mind that you should be eating a balanced diet according to food pyramid. Have a variety. No single food can supply all nutrients you need. For example, oranges do not have vitamin B12 but have vitamin C, whereas cheese has no vitamin C but contains vitamin B12.
If we are deficient in any nutrient, then we will soon fall sick. Even our nails can reveal the deficiency of nutrition.
Some foods such as vegetables, fruits and whole grains have good nutrition but are relatively low in calories. These are good foods to eat. Foods high in both sugars and fat provide calories but may be low in vitamins, minerals and fiber. So you should avoid such foods.
Women of childbearing age, young children and teenage or adolescent girls should eat enough iro
In the next 3 month the woman needs extra protein and calcium. Look for foods with high protein.
Most women gain between 10-15 kgs, but too much weight gain should be avoided. For this, limit on too much fat and sugar in your diet.
A case of a pregnant woman to whom doctors told that the baby growth was a bit less during the 7th month of pregnancy. This woman started taking a lot of ghee (mainly saturated fat) on rotis, almond halwa, and sooji halwa. This resulted in a rapid weight gain of the woman, while the baby inside grew at his rate. It is a misconception in India that a pregnant mother should eat fatty foods for the baby to grow. The pregnant woman should eat a healthy balanced diet.
Many pregnant women wrongly think that they should eat for two. Note that you need only 200 extra calories in pregnancy, i.e. a cup of reduced fat milk and a medium orange. This is because your body actually absorbs more nutrients from food during pregnancy.
A diet during pregnancy should provide protein, Vitamin A, C, D, E, K, and folic acid to the pregnant women. The requirement of some of these nutrients is increased in a pregnant women than a normal one.
Vitamin A requirement is increased by about 25% for the development of foetus. Low intake of vitamin C may lead to premature rupture of foetal membranes. A deficiency of Vitamin C in the mother may result in neonatal death. Vitamin D helps in calcium metabolism of the foetus while Vitamin K is essential for preventing neonatal hemorrhage. The B vitamins like thiamine, riboflavin, and niacin are required in larger quantities for functioning of muscle and nerve tissues
There is no special diet for a pregnant women, but eating a healthy balanced diet that gives all the nutrients (see nutrition chart & guide) for your baby to develop and grow is recommended. For the first 3 months, the diet of a pregnant woman should include food rich in iron, folic acid and high in calcium. You may take iron and folic acid tablets if you are pregnant or lactating.
Nutrition Facts & Tips
We all should eat foods with nutrients. It is a good idea to know all the nutrition facts of the foods you buy. Make a habit of reading the food labels on the product to know the nutrition facts of the product. You should buy the things which are low in saturated fat, cholesterol and foods high in dietary fiber, vitamins and mineral. Keep in mind that you should be eating a balanced diet according to food pyramid. Have a variety. No single food can supply all nutrients you need. For example, oranges do not have vitamin B12 but have vitamin C, whereas cheese has no vitamin C but contains vitamin B12.
If we are deficient in any nutrient, then we will soon fall sick. Even our nails can reveal the deficiency of nutrition.
Some foods such as vegetables, fruits and whole grains have good nutrition but are relatively low in calories. These are good foods to eat. Foods high in both sugars and fat provide calories but may be low in vitamins, minerals and fiber. So you should avoid such foods.
Women of childbearing age, young children and teenage or adolescent girls should eat enough iro
In the next 3 month the woman needs extra protein and calcium. Look for foods with high protein.
Most women gain between 10-15 kgs, but too much weight gain should be avoided. For this, limit on too much fat and sugar in your diet.
A case of a pregnant woman to whom doctors told that the baby growth was a bit less during the 7th month of pregnancy. This woman started taking a lot of ghee (mainly saturated fat) on rotis, almond halwa, and sooji halwa. This resulted in a rapid weight gain of the woman, while the baby inside grew at his rate. It is a misconception in India that a pregnant mother should eat fatty foods for the baby to grow. The pregnant woman should eat a healthy balanced diet.
Many pregnant women wrongly think that they should eat for two. Note that you need only 200 extra calories in pregnancy, i.e. a cup of reduced fat milk and a medium orange. This is because your body actually absorbs more nutrients from food during pregnancy.
A diet during pregnancy should provide protein, Vitamin A, C, D, E, K, and folic acid to the pregnant women. The requirement of some of these nutrients is increased in a pregnant women than a normal one.
Vitamin A requirement is increased by about 25% for the development of foetus. Low intake of vitamin C may lead to premature rupture of foetal membranes. A deficiency of Vitamin C in the mother may result in neonatal death. Vitamin D helps in calcium metabolism of the foetus while Vitamin K is essential for preventing neonatal hemorrhage. The B vitamins like thiamine, riboflavin, and niacin are required in larger quantities for functioning of muscle and nerve tissues
2 comments:
Hi Swathi.. your recipes are really nice.. i am 2 months pregnant. can you help me with a good meal plan for a day.. i feel hungry all the time, but can't decide on what to eat.. :) hope you can help me. my email id: kavitha_2910@yahoo.co.in
thanks,
kavitha
Hi Kavitha, i was unable to answer ur quesion from so long time as i was busy in furnishing my new house... i think 6th month is runing for u...how can i help u out... enjoy the time with ur baby in the womb...
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