Diet During Pregnancy
Diet During Pregnancy
Diet During Pregnancy
Everyday we see people making hoopla about "balanced diet". So I hereby want you to understand it in just a single line- Balanced diet is the diet that has a variety of foods having an adequate amount of each of the six major nutrient groups i.e. protein, carbohydrates, fats, vitamins, minerals and water.'
The diet is very important in pregnancy as you have to fulfill yours as well as your unborn baby's requirements.
Essential nutrients
Carbohydrates: Best sources of it are breads, cereals, potatoes, pasta, fruits and vegetables. Carbohydrates fulfill the daily requirement of energy.
Protein: This increases cell growth and blood production. Rich sources are lean meat, fish, poultry, beans, peanut butter etc.
Folic acid: Folic acid is needed for the earlier development of baby's nervous system and formation of blood. It prevents neural tube defects (spina bifida etc.), cleft lip and congenital heart disease. At least 4 mg folic acid is advised to expectant mothers to reduce the risk of defects and anemia, miscarriage and premature delivery as well.
Dark-green leafy vegetables, liver, yeast, beans, citrus fruits, fortified cereals and bread are its sources.
Vitamin:
Vitamin A: This is needed for growth in babies, and growth of eyes and lungs tissues. Its rich sources are fish liver oils, butter, all milk products, green vegetables, carrots etc.
Vitamin B1: Thiamin is present in Wheat germ, dried yeast, polished rice, whole cereals.
Vitamin B2: Riboflavin in Liver, egg white, Legumes, leafy vegetables improves eye sight, reduces birth deformities and eczema.
Vitamin B6: Pyroxidine is needed for proper utilisation of protein. The baby can suffer from fits in its deficiency. Yeast, liver, cereals, pulses, milk are good sources.
Vitamin C: This builds a strong placenta, provides resistance to infection, prevents abortion and helps in the absorption of iron. Fresh fruit and vegetables especially Citrus fruits are rich in vitamin C.
Vitamin D: Responsible for strong skeletal system, chest and limbs of baby. Sunlight, cod liver oils and diary products provides the needed vitamin D.
Vitamin E: It is essential for normal reproduction, growth of muscles and oxygen availability to the baby. Main sources are vegetable oils, nuts, cereals etc.
Vitamin K: Curd, leafy vegetables, liver are needed for normal clotting of blood.
Minerals:
Iron: Produces hemoglobin for mother and baby. Iron helps in building bones and teeth. Anaemia can be prevented by including iron-rich foods like potatoes, raisins, dates, broccoli, leafy green vegetables, and iron-fortified cereals in your diet.
Calcium: Doubling the calcium intake contributes in healthy development of bones and teeth of baby. Dairy products and leafy green vegetables are good sources of calcium. The requirement of calcium during pregnancy and breast feeding increases to 1200mg.
Copper: Adequate amount of copper prevents Anemia. Liver is a good source of it.
Iodine: Iodine found in Iodized salt and sea fish influence the working of the thyroxin hormone. It may also cause stunted growth.
Manganese: Beans, cereals, nuts helps in the growth of babies.
Potassium: Potassium fights with allergies, disease and weakness of the muscles and veins. Good sources include fish and Dried fruits.
Zinc: Leafy vegetables, pulses, yeast, cheese, shellfish affects reproductive ability of male babies and also responsible for the growth of brain and eyes of baby.
DHA Omega-3: Soymilk, nutrition bars and other foods should provide 300 mg Omega-3 per day.
Heartburn Remedy In The Course Of Pregnancy Contraception Options to Prevent Pregnancy Heartburn Relief During Pregnancy Steps to Minimize High Risk Pregnancy Advances in Infertility Choices: A Genetic Test to Predict IVF Success Reducing Pregnancy Losses in Patients with Diminished Ovarian Reserves Smoking in Pregnancy - You can easily Stop smoking During Pregnancy with this Technique Five Easy Life-style Changes That Can Eliminate an Infertility Cause Pregnancy Conception Pregnancy Changes Are Fish Oil Supplements in Pregnancy Really Necessary and Safe? Making Sense of Recurrent Pregnancy Loss The Ugly Truth Behind Your Beautiful Pregnancy