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Pregnant? Top 5 Must Haves

Eating a nutritious diet during pregnancy is linked to healthy fetal growth and development since lack of nutrition can be hazardous for baby's health

Pregnant? Top 5 Must Haves

Accoeding to WHO, Eating a nutrious well balanced diet is essential for fetal growth and development

The mother's diet is the single most important factor for a newborn child's growth and development. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, breads and grains, protein sources and dairy products.Doctors recommend that its essential to take 300 extra calories everyday and the goal during during pregnancy should be to make sure you provide everything your baby needs without sacrificing your own health and nutrition .

Here are a few tips which will help you maintain a balanced diet:

1) Fiber Intake -A high-fiber diet can help you establish a more comfortable regularity, helps prevent glucose intolerance, a condition that can sometimes lead to gestational diabetes. "Pregnant women with diabetes may be able to reduce their insulin level also with the help pf this. It may also help reduce the risk of developing conditions such as high blood pressure and preeclampsia. The American Pregnancy Association recommends that pregnant women eat 25 to 30 grams of dietary fiber each day. Foods rich in fiber are vegetables, whole grains, oats etc.

pregnancy healthy living fibre


The American Pregnancy Association recommends that pregnant women eat 25 to 30 grams of dietary fiber each
Photo Credit: iStock

2) Folic acid and iron - Folic acid is a man-made form of a B vitamin called folate. According to WHO, Folate plays an important role in the production of red blood cells and helps your baby's neural tube develop into brain and spinal cord and prevents certain malformations of brain. The best food sources of folic acid are fortified cereals. Folate is found naturally in dark green vegetables and citrus fruits. Since the body uses extra iron to produce blood for the baby (hemoglobin). Iron also helps to move oxygen from your lungs to the rest of your body and to your baby's lungs. No or less intake iron can result in iron deficiency anemia. Having anemia can cause your baby to be born too small. Some iron rich foods are iron fortified oatmeal and cereal, kidney beans, raisins andiron Supplements.



iron follic acid

If a woman is diagnosed with anaemia in a clinical setting, she should be treated with daily iron (120 mg
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3) Fish - Fish contains Omega 3 fatty acids, proteins and vitamins which are vital for the fetal brain and its nervous system development. They contribute to a healthy pregnancy by lowering the risk of preeclampsia, low birth weight and preterm birth. Mothers who eat foods rich in omega 3 continue to boost their babies' neurological development while nursing, and are less likely to suffer postpartum depression.

fish omega 3

Fish is also low in saturated fat and high in protein, vitamin D, and other nutrients that are crucial fo
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4) Limit or avoid caffeine - Caffeine is a stimulant, it increases your blood pressure and heart rate, both of which are not recommended during pregnancy. Caffeine also increases the frequency of urination. This causes reduction in your body fluid levels and can lead to dehydration. Caffeine can also cause changes in your baby's sleep pattern or normal movement pattern in the later stages of pregnancy. Research shows that it increases the odds of delivering a low birth weight baby and/or extended the time of gestation.

caffeine coffee tea

The American College of Obstetricians and Gynecologists recommends limiting your caffeine consumption to
Photo Credit: iStock


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5) Healthier Snacks-Instead of consuming junk and fatty snacks throughout the day during pregnancy, you should shift to healthier options. Snacks that are rich in nutrients and vitamins which help provide the necessary nutrition to growing baby. Since lack of nutrition can lead to problems with pregnancy and the health of the new born baby. Various healthy snacks that are very easy to prepare are yogurt and fruit, carrot sticks with fresh curd.
Also read these pregnancy tips

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