As soon as the news of your conception sinks in and you start settling with your pregnancy, diet is the first important prerogative requiring your attention. There are lists of things that you must eat or avoid. Pregnancy can change your body in many ways, both from outside and inside. Hormonal changes alter life processes, also guiding your thoughts and feelings. A proper pregnancy diet plays an important role among all of this. What is consumed during these nine months, affects the delivery and breast feeding after that. There are some dos and don’ts for the three trimesters, which help you in maintaining good health during and after pregnancy.
Requirements of the Body during Pregnancy
A pregnant woman requires many types of nutrients for the proper growth of the fetus and to keep herself healthy. As suggested by doctors; folate, calcium, iron, Vitamin A, C, D, B, K and Omega 3 Fatty acids are some of the most important nutrients that must be consumed by a pregnant woman. These can be in the form of supplements or directly gained through food intake. Some women feel nausea and vomiting during the first trimester. Others have constipation problem during the last trimester. Eating the right food can solve all these problems.
The baby extracts nutrients from the mother’s body. Therefore, on one hand, the mother suffers a loss of these nutrients that need to be supplemented externally, on the other hand, if the mother’s body lacks any of the nutrients or is not able to absorb it well from the food eaten; the baby’s growth suffers. The baby needs proper nutrients for the development of its brain, nervous system, immune system, vital organs, etc. A balanced diet, thus, not only helps in proper development of the baby, but also ensures mothers’ health and a healthy delivery. A good pregnancy diet should include:
• Energy rich carbohydrates
• Adequate folic acid or folate
• Fruits and vegetables rich in fiber
• Vitamin C, A, D and K
• Food rich in iron
• Adequate amount of fats
• Sufficient fluids and water
A balance can be maintained by consuming a variety of fruits and vegetable during the meals every day. Milk, preferably fat free, must be taken at least once every day. It is important to watch your weight gain during the three trimesters. An increase of 25 – 30 pounds is considered healthy for you.
Do’s and Don’ts during Pregnancy
A healthy pregnancy should also culminate with a healthy delivery. There are certain things that you should take care of during these nine months to ensure a strong and beautiful baby. As soon as you conceive, check for the type of exercise regime you can follow during the three trimesters. Exercise keeps you healthy, ensures proper absorption of nutrients and oxygen, helps in appropriate blood flow to the fetus, fight pregnancy fatigue and get good sleep.
There are some precautions that you need to be aware of to guarantee a smooth delivery. You must completely avoid alcohol and cigarette during pregnancy. These two things cause many types of disorders in the baby and even result in miscarriage. Try to avoid junk food, smoked seafood, unpasteurized dairy products or any food item you are allergic to.
It is advisable to maintain as healthy lifestyle as possible, including good hygiene, exercise and a balanced diet.