Having a baby is an overwhelming experience and often inspires pregnant women for eating healthy diet and make healthier lifestyle choices. From preconception to conception to various stages of pregnancy, delivery and as long as the mother is feeding the child, there is an entire established process. How pregnant women diet should be, what kind of exercises should be done. Pregnant mother’s diet, fitness and emotional state can affect the baby’s brain development Eating healthy diet is important whether you are pregnant or not, but key nutrients that come from whole foods are essential for a baby’s brain development during pregnancy.
A baby is relying upon a mom for the nutrients they need to grow and develop. It is especially important that the pregnancy diet should be very healthy. Eating healthy diet must include a variety of food. In fact, you may need 350-500 extra calories each day during the second and third trimesters. Pregnant women diet lacking in key nutrients may negatively affect the baby’s development. A pregnant women diet should include smart food choices which will certainly go a long way to maintain her body and her baby’s health. By making changes in the early stages of pregnancy you can get used to eating healthy diet. If you are pregnant or thinking about getting pregnant, you probably know some of the basic pregnancy advice about taking care of yourself and the baby.
Here are some more few simple pregnant women’s diet tips to stay fit and healthy throughout the nine months before and after your baby arrives.
A generally healthy diet includes a variety of foods from each food group. However pregnant women diet has an increased need for Calcium, Iron and Folate. For this reason, a daily prenatal vitamin is recommended in the pregnancy diet. Folic acid can help prevent birth defects known as neural tube defects. You will be advised to take a higher dose of folic acid if you have a higher chance of your pregnancy being affected by neural tube defects.
The pregnancy diet should have prenatal vitamins prior to conception, during pregnancy and while breastfeeding. It is also advisable to take a DHA supplement containing around 200 mg per. DHA has an essential Omega3 fat which has been linked to brain growth. Vitamin D supplement is also recommended in pregnant women’s diet.
Never take cod liver oil or any supplement containing vitamin A (retinol) in your eating healthy diet schedule when you are pregnant. Too much vitamin A is harmful to baby growth. If you want to take folic acid from a multivitamin tablet, make sure that the tablet does not contain vitamin A which could prove bane in eating healthy diet. A pregnant women body absorbs iron more efficiently, so she has to consume more iron to make sure that she and her baby gets an adequate amount of oxygen supply.
Along with eating healthy diet, adequate hydration is key in the pregnancy diet. You need more water when you are pregnant than an average person in order to form amniotic fluid. It is also necessary to produce extra blood, built new tissue, enhance digestion, and most importantly to flush out wastes and toxins. It is recommended by the institute of medicine that the pregnant women diet should include the consumption of at least 12 cups of water per day. And the intake of water should be increased during breastfeeding.
Your frequent trips to the bathroom your pale or colorless urine will ensure that your drinking water and eating healthy diet regime is on track. Sometimes you can have a hard time getting enough water, so you can add a few dietary supplements to prevent dehydration. Add Fruits such as lemons, limes, and frozen raspberries to your water.
Eating Healthy Diet (Dairy Products)
It is also essential to incorporate extra protein and calcium into the pregnant women diet to meet the needs of your growing little one. Dairy products in the pregnancy diet contain two types of high-quality protein: whey and casein and are the best source of calcium and provide a high amount of phosphorus, B vitamins, magnesium, and zinc. Yoghurt contains more calcium than most other dairy products.
Lactose intolerant pregnant women may also be tolerant to yoghurt and can also add it to your eating healthy diet process. Some varieties of yoghurt also contain probiotic bacteria, which supports the digestive system. Sources of proteins also contain meat (but avoid liver), poultry, eggs, beans, legumes and nuts. Follow instructions to cook them and their usage appropriately.
Some of the pregnancy diet may be impacted by ethical beliefs, religious requirements or health conditions, so checking with the gynecologist is an important part of the pregnant women diet.
Eating Healthy Diet (Fruits and Vegetables)
To get vitamins and minerals in the proper amount, the pregnancy diet must include plenty of fresh fruits and vegetables. Every day, aim for five portions of each. They also provide fiber which is perfect for digestion and prevents constipation.
Cook vegetables lightly in a little water or eat them raw, but washing them properly is very important to get the benefits of nutrients they contain. According to the experts, adding fruit is better in the pregnant women diet than drinking juice as the natural sugar levels in juices are very high. On the other hand vegetable juices like carrot or wheat-grass are good for dense nutrition.
Eating Healthy Diet (Whole Grain Foods)
The pregnancy diet is of no use if whole-grain foods are not there. For the pregnant women diet, discover the whole world of whole grains which will help in the proper growth of your little one. Women tend to develop a higher risk of constipation during pregnancy which is completely risky. To minimize that risk, eating plenty of fibers is important.
Whole Grain food contains a good quantity of fiber, which are of two types- soluble and insoluble, the rich source of fiber. And as fiber digests slowly, it makes you feel fuller for a longer time. Whole Grain food such as Wholemeal, bread, cereals, oatmeal, rice, wheat pasta and pulses are rich sources of fiber.
Eating Healthy Diet (Snacking)
Pregnancy doesn’t mean that you have to eat for two. But you might feel hungry more often. Try to kill those hunger pangs by eating nutrient-packed healthy snacks. In the pregnant women diet, you can add porridge for a healthy energy boost. Sprouts are another healthy option for your hunger pangs. Fresh smoothie, chanachaat, makhanas, bhelpuri, corn chaat, dhokla, upma and a wholewheat sandwich are again very healthy options that can be incorporated into the pregnancy diet.
Things to Avoid In the Pregnancy Diet
- Tamarind- Most pregnant women feel the urge of eating sour in the early stages of pregnancy. They usually resort to tamarind which contains a high amount of vitamin C which in excess can suppress the production of progesterone in your body which can lead to miscarriage.
- Papaya can cause the body temperature to shoot up and that is not good in the pregnant women diet. Under-cooked raw fish can cause several infections like viral, bacterial or parasitic.
- Dates also cause your body to heat up and may lead to uterine contractions by exciting your uterine muscles. So, keeping a single date or two per day in the pregnancy diet is okay, more can lead to complications.
- Aloe vera comprises anthraquinones, which again can lead to possible miscarriage.
- Caffeine intake should be added in 200 mg per day in the pregnant women diet, which is around 2-3 cups of coffee. High caffeine intake can limit fetal growth and cause low birth weight. Anything which you eat in excess can be harmful to the pregnant mother. It is always advisable to consult your doctor at length in this respect.
- Smoking and Drinking or taking drugs in your eating healthy diet in pregnancy or while breastfeeding can directly affect your child’s health. Smoking mothers give birth to a baby who had a lower beat-to-beat heart rate variability in sleep. In the later stages, pregnant women may feel difficulty in certain bodily movements, frequent urination and can face many unpleasant moments. Wear comfortable clothes which will help in and you will feel relaxed maximum time.
Importance of Eating Healthy Diet For Pregnant Women
- There are countless benefits to eating healthy. A nutritious pregnant women diet yields more sustainable energy in women. A stronger immune system and a reduced risk of disease are other benefits of eating healthy diet.
- Numerous factors associated with pregnancy can keep you up at night. A balanced diet and exercise are just what you need to sleep properly and to the growth of your baby correctly.
- Eating healthy diet can prevent the risk of many birth defects. A balanced pregnant women diet will also reduce the risks of anaemia, fatigue and morning sickness.
- A healthy body enjoys maximum health benefits throughout life.
Taking a balanced healthy diet is one of the most important things you can do for yourself and your future baby. You do not need to go on a specific eating healthy diet regime, but it’s important to eat a variety of different foods every day. Remember that the food you eat is the main source of nourishment for your little one. Keep yourself happy throughout pregnancy because it has a direct connection with the fetus. A healthy child is an important asset to the nation and the family. Women who engage in disordered eating behaviors in pregnancy, such as caloric restriction, extreme exercising, or dieting behaviors, risk consequences for their developing baby, such as birth defects, pre-maturity, congenital malformations and even prenatal death.