Wednesday, 13 February 2013

Pregnancy Nutrition

 Pregnancy Nutrition

“Oh, you are expecting! Then you must eat for two!”This is a normal reaction from people when they hear of someone's joyous news of a baby in the offing.

A pregnant mother must take a balanced diet which means some or other thing from the entire food group.

A pregnant woman need 300 Kcal extra calories, 15gm extra protein, 600mg extra calcium and 8 mg extra iron. Though iron and calcium supplement is already given to pregnant women  but meeting these demands from diet is of equal importance.

Some Important pointers
As there may be a feeling of nausea, a pregnant woman cannot have a full meal at one time, so it is necessary to go for frequent light meals.

Add quality protein, calcium, riboflavin and host of other nutrients by incorporating good amounts of milk, curds,  paneer, dals, sprouts, dry fruits.

If you are a non-vegetarian, you can have egg/fish/lean chicken (twice a week).

Incorporate 3 bowls of vegetables a day, preferably one as a green leafy vegetable and a variety of other seasonal vegetables. Make a bowl of salad a part of your daily meal.

For fruits, opt for one starchy (banana,chickoo), one citrus, and one coloured / seasonal fruit.

Use wholegrain cereals like ragi flour, bajri, jowar, thalipeeth, and corn.


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