 Dietary Requirements During Pregnancy:
Introduction:
Healthy dietary habits and life style changes are more important during pregnancy. Pregnancy is a drain of maternal energy reservoirs. Not only eating healthy is required to meet the development of unborn child but also to avoid depletion of own body stores.
Rule Of Thumb
Eat a well balanced diet from all five basic groups of diet that is fresh fruits, vegetables, wheat and grains, dairy like milk , butter and cheese and proteins whether in form of fish , meat or chicken. Point is not to eat extra but to eat what extra amount is required.
Essential Nutrients:
Iron And Folic Acid:
Its best to take the prescribed iron and folic acid even in pre-conception months as folic acid prevents many neural and congenital problems in new born. Iron is required to have optimum blood supply through the placenta and also anemia itself can cause major problem in mothers.
Food with good folic acid content are spinach and other green leafy vegetables, citrus fruits and olives. Folic acid requirement in pregnancy is 400micrograms
Iron containing food are meat, chicken, beans and egg yolk. Iron requirement is 27mg
Calcium:
Calcium is required for baby bones and teeth and also to avoid maternal bone loss. Required calcium during pregnancy is upto 1200mg.Milk,butter,cheese and all dairy products are good source
Vitamin C:
It helps in fight against infection as due to hormonal changes body is prone to it. Also help in iron absorption. All citrus family fruits are good source
Water intake:
Pregnant women should drink at least eight to ten glasses of water or other fluids like milk and juices per day.
It carries the nutrients to the fetus and also helps prevent constipation and all sorts of infection. Most importantly, drinking enough water prevents from becoming dehydrated which can then lead you to have contractions and early labor .
Dietary Plan:
Average weight gain during 9months is to be 10-12kgs. Too less weight gain will effect baby development and growth retardation can occur. Too much weight gain may result in diabetes , hypertension and other complications during labor
Up till about 300extra calories per day are required especially in last six months to meet the need of baby.
Recommended Daily eating pattern:
Considering one serving as one cup
1) minimum 4 servings of dairy products like yogurt, milk, cheese etc
2) minimum 2-4 servings of seasonal fruits like apple, orange, banana or peach
3) minimum 2 servings of protein like meat or chicken
4) 5-6 servings of wheat, bread or beans
5) Avoid excess or added salt in take as it may lead to water retention and edema
6) Canned, frozen food , fast food and caffeine is to be avoided
7) Make sure to take essential nutrients separately like one good source of vitaminC (orange, strawberry, tomatoes or grapefruit),one good source of vitamin A(carrots or pumpkin)and one good source of folic acid(beans, green vegetables)
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