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It is a special moment for any woman the minute she knows she is pregnant. It is time she feels the happiest yet apprehensive. Whether she is a first-time mother or has had the experience of child birth earlier, the thrill and joy of holding your own child can hardly be compared to any pleasures in this world. For a woman, motherhood perhaps is the most creative and fulfilling phase in her entire existence. It is incredible to visualize the miracle of life which gradually grows in your womb, taking every bit of nutrition from your bones, blood and fresh. It is there for of critical importance that your nutritional needs are met satisfactorily which would support both you and your changing body needs as well as give all the best for the fast-growing fetus. It is important to remember that whatever you eat, would in some way affect the unborn baby’s health, growth and well being. In fact, a healthy diet during pregnancy can prevent many common health problems encountered by women like anemia, mood swings, tiredness, cramps of the legs, constipation etc. Interestingly the mother’s diet during pregnancy can affect the growth and development of the child’s mental faculty too, over and above the physical growth. So what ever the mother eats or does not eat would impact the fetus. Food consumption pattern usually vary during the different stages of pregnancy. For example, during the first trimester, there is no need for extra calories, but adequate quantities of protein, calcium and vitamins, especially Vitamins B12, B6, and D, iron, zinc and folic acid are a must. Additionally, minerals and essential fatty acids are extremely important for the overall growth and development of the fetus. With the progression of pregnancy, you must include more proteins in your diet. For example, a pregnant woman needs 300 calories more than usual during the last 6 months of pregnancy. While the expected weight gain during the first 3 months is around 3 to 5 pounds per month, but during the last 6 months, weight gain should be limited to not more than 3 pounds per month. You could ask your doctor and dietician to prepare a diet chart for you to be followed with your specific weight gain goals in mind. So what types of foods should you include in your diet plan when you are pregnant? It is best to select foods which are light on the digestion yet wholesome and high in fiber content. For example you could take porridge which is rich in minerals and high fiber, dairy products rich in calcium, red vegetables like carrot and tomatoes which are high in carotene content. Fruits which are red like apples and oranges are rich in vitamin B complex along with walnuts, almonds and raisins rich in vitamins and minerals can be part of your pregnancy diet. Eat vegetables like spinach, cabbage, broccoli which can provide the calcium and iron you need. Sprouts, lentil and pulses offer the right kind of protein. Of course, drink plenty of milk for your little one growing inside you. |
Health Tips 
