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.

Healthy Heart Habits

Cardiovascular disease(CVD) has more often than not been considered a man's disease--yet the truth of this axiom is quite the reverse.As lifestyle trends change globally,more and more women are becoming prone tp CVDs--the major problem that arises here is that women tends to develop heart disease much later in life compared to men as they are protected by high level of oestrogen.Further,CVDs in women tend to exhibit different symptoms as compared to men and studies show that women also experience more 'silent' heart attacks i.e. they may not always know that they are having cardiac arrest.While it is essential that women should make lifestyle changes to keep CVD at bay,knowledge and acceptance that CVDs are no longer the sole domain of men is the first step to having a healthy heart.Although you cannot help in cases when the heart disease is caused due to heredity,family history and some unavoidable factors.
Here are some basic healthy heart habits that every woman,and man for that matter,should incorporate into their daily routines:1.Have a balanced and nutritious diet that includes grains,fruits,vegetables and low in saturated fats,cholesterol and total fats.Most of the experts say that total fat intake should be 25 percent of calories or less,and some would aim for 20 percent or less.SATURATED FATS--It is advisable to restrict saturated fats from your diets mostly found in meat,butter,cream and other animal products.To accomplish that ,people should eat only three ounce of red meat per week.Several studies have shown that even a moderately low-fat diet can reduce blood-cholesterol levels by about 10 percent,which translates into 20 percent reduction in heart-attack risk.CHOLESTEROL--The cholesterol from foods such as eggs and shrimp has less impact on heart disease than does saturated fat,which the liver turns into cholesterol in the blood, where it can clog the arteries and cause a heart attack.How ever reducing dietary cholesterol is less crucial than cutting back on total and saturated fat.FRUITS AND VEGETABLES--Fruits and vegetables are also good sources of dietary fiber ,as are grains and legumes.Half the experts,pointing to evidence that fibre can help lower the risk of heart disease.Soluable fiber has its own part tp play in keeping your body healthy--preventing heart disease.New studies show that the fiber forms a gel in the intestine that traps and ushers cholesterol out of the body.It can help reduce insulin levels,which inturn lowers triglycerides(another major risk in heart disease).
2.Supplement right by going for vitamins and nutrients that will help you attain and maintain a healthy system--omega 3 fish oil is one of the more popular supplementation that has proven to be effective in keeping CVDs at bay.A moderate diet of poly-and monounsaturated fats can lower blood-cholesterol levels when substituted for saturated fats.In recent years much attention has focused on omega-3 fatty acids,found in some fish oils,which reduce the risk of heart disease and help prevent blood clots that can trigger heart attacks.It is more recommended to eat fish two or more times a week.
3.Regulate your blood pressure levels and adopt an active lifestyle as this not only has a positive effect on stress,obesity and hyper tension,but also promotes mental and emotional well being.Extra pounds can increase the risk of hypertension,diabetes and heart disease.salt can pose problems for the millions of people who have high blood pressure.There is noproof that drinking coffee increases the risk of heart disease.You probably donot need to skip coffee breaks unless caffeine gives you the jitters or you have medical problems such as stomach ulcers or an irregular heart beats.
4.Alcohol--One of the most consistent findings in the diet -health arena has the medical community in a quandary:It seems that one or two alcoholic drinks a day reduces the risk of heart disease.(one drink is equivalent to 12 ounces of beer,five ounces of wine or one and a half ounces of spirits).Alcohol appears to raise levels of HDL cholesterol,the protective component of blood cholesterol,which is diffcult to raise by other dietary means.Red grapes may also do the trick for non-drinkers.
5.Garlic--Garlic has wide variety of well being documented effects including boosting the immune function,fighting infections,preventing cancer and providing various cardiovascular benefits--lowering total/LDL cholesterol and increasing fibrinolytic activity of the blodd thus making it less liable to form clots that can block the blood vessels.
6.Smoking--Quit smoking as statistics show that smoking is the leading cause of coronary heart disease and lung cancer in US.Smoking is not at all safe ,when it comes to heart disease.Even passive smokers are affected badly when they are in da?ily contact with active smokers.Tobacco smoke contains more than 4,800 chemicals,which can damage your heart and blood vessels,thereby making your heart weak.Your heart tends to work harder ,when you smoke nicotine contained cigarette which in turns results in increasing your blood pressure and heart rate.Women smokers are at greater risk of having heart attack or stroke from those who donot smoke.The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.
7.Exercise and active routine--Physical activity is always good for your health and this is true when it come to the health of your heart.Regularly exercising can prevent you from having fatal heart disease.Physical activity does not mean that you need to do strenous exercise,even brisk walking can do wonders,but should be followed on regular basis.Combination of physical activity with healthy eating lifestyle is perfect tonic for healthy heart.Regular physical activity helps in preventing heart disease by increasing blood flow to your heart and thereby strengthening your heart's contractions so that your heart pumps more blood with less effort and force. Physical activity also helps in controling your weight and reducing your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may also be a factor in heart disease.
Most importantly,go for regular screening and heart check ups.Just like cancer,early detection can make things much better for you and in most cases ,prevent fatality because "Prevention is better than cure".Keep your heart healthy by following these healthy habits.