7 Eating Habits For A Healthy Pregnancy

While you are pregnant,baby only has one source of nourishment...and that's you.This doesn't mean that you need to 'eat for two'.Its does mean,however,that you need to eat sufficiently and sensibly to keep both of you healthy throughout the pregnancy.If you have paid very little attention to your diet before,you really should start eating wisely now.A little forethought and careful planning can make pregnancy a pleasant experience for you and increase the chances of healthy full term baby.Here are seven eating habits for a healthy pregnancy.
Habit # 1 :Balance your DietExtremely poor eating habits before or during pregnancy can harm both you and your baby.If you are under-nourished, you may lack energy or certain nutrients that might need to complications including poor cell development in your unborn baby,low birth weight.Over -nutrition is just as undesirable.Excessive energy(from over eating or habitually taking high-fat foods) causes you to become overweight or obese.These conditions can lead to a higher risk of diabetes or hyper tension in pregnancy,larger than normal babies and other problems.Your diet should consist mostly of carbohydrate foods,more fruits and vegetables,moderate amout of protien foods as well as milk and dairy products,and finally, minimal amount of fats,oils,sugar and salt.
Habit# 2:Go for VarietyDifferent foods provide different combinations of nutrients ( Energy ,carbohydrates,fibre,protein,fats,vitamin,minerals and healthful food components) in differing amounts.In order to gain the goodness that different foods can offer,eat a wide variety of foods.
Habit# 3:Eat According To Your NeedsBaby's growth and the changes to your body call for an increase in total daily energy requirements.So its normal that your appetite may increase a little.However,your body also seems to make more efficient use of the food eaten.This is why many women can achieve normal weight gain during pregnancy without eating significantly more than usual.
Habit #4:Eat Regular MealsStick to three main meals(ie breakfast,lunch and dinner) to keep you and baby going through the day and night.If your main meals are small or if you feel hungry in between,don't hesitate to have a morning or afternoon snack of milk or yoghurt,digestive biscuits,noodles or fruit.
Habit #5:Choose Foods Rich In Vitamins And MineralsWhen pregnant,you need more of almost every vitamin and mineral than usual.Most of these increased requirements can be met through a carefully planned,nutritious diet.Nevertheless,you should conciously give preference to foods that are rich in calcium,iron,Vitamin C,A and B12 and folate(folic acid).try to reduce salt,sugar and overall fat intake.Bowel movement should be regular if there is sufficient intake of water,high fibre foods and vegetables.Some women mistakenly believe that supplements will meet all their nutritional needs and neglect their diets,Unfortunately,this does them more harm than good.
Habit#6:Don't Eat Too Much Or Too LittleOvereating may cause you to gain too much weight in the course of your pregnancy.By the same token,now is not the time to go on a weight-loss diet.both situations could do your baby a lot of harm.However,pregnancy is not a good excuseto gorge yourself.Food craving should be checked if they have low nutritional value.Avoid taking candy,doughnuts,potato chips,sundaes and snacks which have empty calories.increasing weight adds increasing pressure on the veins of the legs and feet,possibly leading to cramps,varicose veins and oedema.
Habit#7:Balance Your Energy Intake With Physical ActivityGetting pregnant is one of the best reasons for leading a more active lifestyle.Whether its taking a walk,going for a swim,gentle stretching or whatever physical activities you enjoy,just do them for atleast 30 minutes(in one session or three 10-minute sessions),everyday.The routine will help you burn off excessive energy from food and improve your digestion,while getting you in good shape to handle the rigours of birth and advancing pregnancies.To look and feel good,expectant mums need to have sufficient rest and exercise.But if you suffer from low energy levels,the answer may be simply inadequate nutrients from your diet.To prevent fatigue,eat well at regular intervals,exercise moderately and drink plenty of fluids.Regular exercise is preferable to sporadic activity.It is best to consult your gynaecologist or obstetrician before embarking on any exercise program.Generally you should avoid exercises which require lying in the supine position(on the back) after the first trimester.This position reduces the blood flow from the heart.Swimming is the ideal form of exercise for expectant mum.The aerobic exercise increases the flow of oxygen to the baby and lessens the risk of developing high blood pressure,varicose veins and hemorrhoids.
-->Vitamin and Minerals good for Baby and You
1.Folate (Folic Acid)--Needed for the development of baby's central nervous system early in pregnancy and it may prevent abnormalities of the brain,spine and nervous system.-Helps blood cell and haemoglobin formation-Needed for building DNA.Sources:-Dark leafy vegetables,Ladies finger,Dried peas and beans,Whole grain breads and cereals,Citrus fruits,Tomato,Banana.
2.Vitamin C--Helps to build strong placenta-Enables body to resist infection-Aids absorption of iron-Promotes formation of baby's gums,bones,ligaments and teethSources:-Citrus fruit(eg orange),Tomato,Potato with skin,Broccoli,mango,starfruit and guava.
3.Vitamin A--Development of baby's skin,eyes,heart,urinary and reproductive organs.-Helps with baby's bone growth.Sources:-Liver,milk,egg,sweet potato,carrot,dark leafy green vegetables,mango,papaya.
4.Vitamin B12--Maintains nervous system-helps form red blood cellsSources:-Liver,lean red meat,fish,poultry,milk.
5.Calcium--Important to ensure the healthy development of baby's bones and teeth.-Prevents baby from meeting his needs by stealing from mother's bones(demineralisation) and ,thereby, putting mother at risk of osteoporosis or brittle bone disease later in life.Sources:-Milk and dairy products,kailan,broccoli,dried beans.
6.Iron--Supports the increasing blood volume produced by mother and baby-Improves level of oxygen carried in blood for mother and baby.-Replenishes blood mother may lose during pregnancy.Sources:-Liver,Lean and meat,spinach,tofu,Dried beans,whole grains and fortified breads and cereals.
7.Foods to avoid--Avoid caffeine,Don't smoke,stay away from alcohol,don't consume over the counter medication.
Closing Thoughts
Eating right ,taking care of yourself and getting good prenatal care will pave the way for an easier delivery and a healthier baby.Nutrition is also direct linked with your skin and hair.It affects how you feel, too.If your normal diet usually consist of a coffee at breakfast,some finger food at lunch and fast food yet again at dinner,this is a good time to change your habits and look forward to a beautiful baby.