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Friday, 7 April 2017

Healthy Diet Chart For Pregnant Women- Diet Plan For Pregnancy Period

Healthy Diet Chart For Pregnant Women- Diet Plan For Pregnancy Period


One of the beautiful processes of nature is Pregnancy. It's normal to have questions about pre-pregnancy health or infertility, prenatal care, stages of pregnancy and women are also concerned about the pregnancy loss or miscarriage. Pregnancy brings a lot of changes in your body and health. In this period everyone you meet has the lot of advice to give you regarding what you should eat and what should you do, but that brings, even more, confusions. So here we had listed a healthy diet chart for your healthy pregnancy, which will give an optimum nutrition for yourself as well as your baby.



[A] ESSENTIAL NUTRITION DURING PREGNANCY: - 


1. DAIRY FOODS: An essential nutrient during pregnancy is calcium, as because it helps your baby to form teeth. Dairy intake of foods for pregnant women are very important because it helps in developing bones of your unborn baby. Generally, milk, cheese, yogurt are the great source of calcium. Our bodies need calcium to work properly and to repair themselves. Calcium helps your bones to keep strong and it can be easily absorbable.

2. PROTEIN: The proper development of your unborn baby is very essential and that completes the protein. The nutrient is important during the second and the third trimesters when the baby is growing rapidly. It supports the development of the fetal cell growth, brain development, and blood production and put away the risk of gestational diabetes and birth complications. During pregnancy, you need to consume some extra amount of protein to meet the needs of the growing fetus. Protein food includes poultry, fish, dried beans, dried peas, meat, eggs, tofu, and nuts.


3. WHOLE GRAINS: Pregnancy is the time to explore the beautiful world of whole grains and to enjoy the cereals and pasta which were made from without the morsel of guilt. A well-balanced diet is very important for pregnant women and for her baby. Always make a good healthy food choice during pregnancy, and it's necessary to stay hydrated every time. Whole grains provides complex carbohydrates to your body which gives you lot of energy and is a good source of fibers, minerals, and vitamins. This group includes whole grain bread, oatmeal, whole wheat pasta, cereals, and brown rice. Avoid the foods which are loaded with high fat and sugar. Whole grains breakfast cereals supply the healthy amount of iron which supports the formation of unborn baby's blood supply.

4. FRESH FRUITS: Eating fresh fruits during pregnancy provide you an additional amount of fibers, it helps to provide more energy and prevents constipation which is a common problem of among pregnant women. Consuming fruits helps to supply folate, potassium, and vitamin C. Fruits are the important parts of every healthy diet, eating fruits helps to prevent constipation, which is a common the problem during the pregnancy period.

5. FOLIC ACIDS (FOLATE): The folate or folic acids are rich in vitamin B which is crucial in helping to prevent all birth defects in the baby's body merely known as neural tube defects which are generally caused in brain and spine. During pregnancy, you are suggested increasing the amount of folic acid every day which is commonly found in a daily prenatal vitamin. Folate plays a vital role in the formation of red blood cells and helps your baby's neural tube develop into her brain and spine. Fortified cereals are the best source of Folic acid which is naturally found in the dark green leafy vegetables and citrus fruits.

6. IRON: Pregnant women need iron supplements because it is also essential for making hemoglobin and the protein in the red blood cells which carry oxygen to other cells, it is also an important component of myoglobin, collagen, and enzymes. Iron helps to maintain a healthy immune system. The best source of iron foods is red meat, fish, poultry, and seafood. Pregnant women's needs some more iron sources for the unborn baby and placenta, and it is necessary for making more hemoglobin in your body.

7. CALCIUM: Pregnant women are mostly suggested to take calcium because your developing baby needs calcium to build strong teeth and bones, it also helps your baby to grow with healthy nerves, muscles, heart and develops the blood clotting abilities. Calcium can reduce the risk of hypertension and preeclampsia problem. Calcium source of foods includes dairy products, milk, yogurt, cheese, dark green leafy vegetables, almonds, and foods which are fortified with the calcium such as cereals, orange juice etc.

[B] WHAT SHOULD AVOID DURING PREGNANCY: - 


1. HAVING FISH WITH HIGH LEVEL OF MERCURY: Fishes with the high level of mercury should be avoided during pregnancy such as swordfish, king mackerel, tilefish, shark. Methyl mercury is the toxic chemical which can pass through the placenta and can be harmful to an unborn baby's brain, kidneys, and nervous system development.

2. ALCOHOL: Alcohol should be strictly avoided during pregnancy period, alcohol can pass the mother's blood directly to the baby through the umbilical cord. Use of alcohol has been linked with the fetal alcohol spectrum disorders and also can include physical problems.


3. RAW MEAT OR FISH: Raw meat or undercooked meat, poultry, raw fish, undercooked fishes are very harmful to the mother as well as the baby. A mother can pass a Toxoplasma infection to her unborn baby, which can cause a serious problem like blindness, mental disabilities later in life.

4. UNPASTEURIZED FOODS: Mostly, pregnant women were at the high risk of getting sick from food poisoning. Pasteurized foods involve heating a product to the high temperature to kill the harmful bacteria presents in it. So, avoid unpasteurized foods like raw milk, blue-veined cheeses, feta etc.

5. RAW EGGS: Pregnant women should always avoid raw or soft cooked eggs, usually your immune system will not be functioning well while you are pregnant because you are susceptible to the germs responsible for several diseases like food poisoning, vomiting, diarrhea, and fever. Raw eggs are contaminated by the salmonella poisoning which can badly harm you and your baby.



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