A magical time for every woman. She awaits to have in her lifetime, to carry a soul within her, being pregnant. Pregnancy makes a woman grow to be a kind and loving mother. This is the most precious time for a woman’s life so Diet during Pregnancy is also very important to take care of.
By the time you are 5 weeks pregnant, you will probably have missed your periods. For some it’s a feeling of nausea (morning sickness). It starts to improve with time during pregnancy.
From week one to 12 . The first trimester is a period of major development of your foetus and you notice physical and emotional changes from within. Some women feel fatigue, nausea, micturition (going to urine frequently).
A healthful diet for pregnancy is one that contains most or all the essential nutrients your body needs.
Facts on eating at the time of pregnancy:
- Calorie intake increases at the time of pregnancy
- Iron absorption and blood volume increases to a great extent during pregnancy, iron content has to be appropriate for proper oxygen supply to her and the baby.
Best foods during pregnancy:
1. Lean meat
High protein foods like lean meat helps in stabilizing blood sugar levels and act as a building block of every cell for you and your baby, lean meat is also packed with iron which supports in supply of red blood cells in baby.
Lentils are a great option or a great protein source rich in folic acid helping in formation of brain and nervous system and is rich in fiber keeping your digestive system humming.
Avocado contains vitamin B6 which promotes brain growth in the baby and helps in formation of healthy tissues, it can also ease morning sickness or nausea.
Worst foods to have during pregnancy:
Certain foods can introduce bacteria or chemical into your body which can make you sick or is not good for you and your baby’s health such as:
- Unpasteurized juice
- Unpasteurized cheese
- Raw seafood
- Rare meat
- Hot dogs and deli meats
- Raw eggs
While some foods and drinks like caffeine have to be restricted up to 200 milligrams, fish or seafood that have less mercury has to be limited to around 9 to 12 ounces a week.
Rules of diet to include:
- Around 8-10 glasses of water
- Around two to three servings of protein like extra lean meat
- Around Three servings of milk( low fat)
- At least five servings of fruits and vegetables
These will help you to gain a balanced diet during pregnancy.
During initial pregnancy, start taking Folic acid supplements straight away. You need to be extra careful about taking medications, unnecessary medication may be harmful for your unborn baby (Always consult a doctor before taking any medicines).
Diet During Pregnancy in First Trimester (1- 12 weeks):
So let’s start with the first trimester, you should take small meals as you may feel nausea in early stages. Try it simple or eat whatever you like to eat. Each and every nutrients are important to take to make it a balanced diet being really significant in diet for pregnant women or diet when pregnant.
1. You should take 4 to 6 serves of bread, cereals, rice, pasta (original one) according to your preference.
2. You must take lots of green vegetables and legumes.
3. Half serves of protein (cooked meat, eggs,and nuts).
4. Two serves of Calcium like milk, cheese, yogurt (Two times a day).
5. Lots of fluids like juices, soups, lassi, etc.
6. Omega 3 is also important to assist the development and growth of baby’s nervous system like walnuts, beans, legumes, wheat germ, soybeans, spinach is high in Omega3.
7. Last but not the least Iron content is crucial at the early stage you should take spinach,green peas,broccoli,kale,pumpkin seeds, almonds, raisins, soybeans and lentils (orange dal, chickpeas, black eyed peas, lobia), kidney beans, etc. Iron supplements should be taken after consulting your doctor.
Diet During Pregnancy in Second Trimester (13- 28 weeks):
It is the middle three months of pregnancy. You will start to look and feel pregnant. Apart from looking and feeling, you may also have more energy than you did in the first trimester. This will come as great relief from sickness, tiredness, and anxiety etc.
The essential foods to eat during pregnancy that are rich in Calcium, vitamins D, Magnesium, Omega3, iron, protein etc.
Apart from visiting your doctor, tests, and ultrasounds done. Let’s talk about the diet of the second trimester.
1. 4-5 serves of fruits and vegetables a day like broccoli, kale, spinach, cabbage, pomegranate, apples, green peas, almonds etc (good source of iron).
2. 2-3 serves of low fat dairy products like milk, cheese, yogurt, coconut, okra, broccoli, green beans, almonds, cabbage, celery, pumpkin seeds etc ( good source of Calcium).
3. Starchy whole grains carbohydrates (gives you energy) in meals,like pasta (original one), breads, roti, cereals, potatoes (boiled), and rice (good source of fiber).
4. Omega3 is important at every stage of pregnancy for better development of baby’s brain food items like broccoli, basil, kale, walnuts, spinach, cauliflower, flax seeds etc.
5. Lots of fluids in the form of juices, soups and water intake will help you to prevent urine infections, which is common in pregnancy.
6. Protein rich foods like meats, fish, eggs, beans, peanut butter, lentils, tofu etc should be taken twice a day.
7. Healthy snacks and drinks with low sugar, fat and salt. You can have toast, sandwiches, fruits, veggie sticks( raw ), yogurts, cereals etc..
Diet During Pregnancy in Third Trimester (28- 40 weeks):
You only have a few weeks to go, but this part of your pregnancy can be the most challenging, you have to keep track of your baby’s movements, if you feel a decrease in movements any time ; immediately consult your doctor.
1. A baby requires a lot of protein for developing muscles and tissues.
2. Most protein rich foods are also high in iron and zinc content. Iron helps prevent premature deliveries, and zinc helps in producing enzymes and insulin. You can have soy, dairy products, chicken, eggs, beans, lentils, peanut butter etc.
3. Lots of fruit intake like apples, kiwi, melons, berries, strawberry, orange, pear and juices and off course breads, pastas, whole grains, cereals, etc. All fiber rich fruits will help you feel full and satisfied and will help in warding off constipation ( drinks lots of fluids).
4. Calcium is necessary for healthy bones and teeth foods like chickpeas, milk, cheese, tofu, broccoli, sweet corn, almonds etc..
5. Nuts have a good amount of healthy fats, fiber and proteins like pistachios, walnuts, cashews etc.
Foods to avoid during Pregnancy:
- Avoid eating large meals
- Spicy, oily, and fattening foods
- Avoid alcohol, caffeine, tea, cola, and energy drinks
- Junk foods
- Uncooked meat
- Raw eggs
- Foods with empty calories
So eating well can help you have a healthy pregnancy and healthy baby. In the last month, your baby can come out anytime now!! You may be experiencing anxiety, fear etc.. but it’s going to be sweet, relaxing when you have your baby on your side.
Should I stop drinking alcohol completely?
Alcohol should be completely avoided in pregnancy, there is no safe amount in having alcohol in pregnancy. Alcohol can have a major impact on developing babies as brain growth and various other processes are happening. If your alcohol consumption has been high during pregnancy, consult your child health care provider as soon as possible
Should caffeine be avoided during pregnancy?
If too much caffeine is consumed during pregnancy, it leads to a great risk of low birth weight of the baby, which can reflect health problems with time, it can also lead to miscarriage in some cases. Caffeine does not necessarily need to be cut but should be restricted to 200 milligrams per day.
Feeling fat lasts nine months… But the joy of becoming a mom lasts forever…
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