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.

 ENJOY YOUR PREGNANCY

Pregnancy and Weight Gain

 Pregnancy  and Weight Gain

Pregnant  woman always wonder what they should eat & what not, whether she will gain too much weight, how will she lose…and many more such issues.

The amount of weight you should gain during pregnancy depends on your pre-pregnancy weight. The emphasis is on  a gradual and consistent pattern in weight gain. Total weight gain is around 12kgs

1st Trimester  2-3kgs may lose weight if Nausea & Vomitting

2nd & 3rd trimester 1-2kg/mth

However, not everyone follows this pattern. For example, if you are underweight at the start of the pregnancy you can afford to put on more than the average amount, or if you are overweight at the start of your pregnancy your weight gain may need to be is less than average.

• The best way to start a pregnancy is to be at a healthy weight.

• Gaining a healthy amount of weight, based on your weight before pregnancy, will help you have a more comfortable pregnancy and delivery.

• Gaining too little weight will make it hard for the baby to grow properly. Gaining too much makes it more likely that you will have a longer labor and more difficult delivery. It also makes it harder to return to normal weight after the baby is born.

• Remember, this is not the time to lose weight.

• Nutritional counseling will help

You may be worried at the thought of whether you can lose the additional weight after your baby is born.

Remember this: It took nine months to put it on; it will take that long, or more, to take it off sensibly. Healthy eating habits, plenty of physical activity and breastfeeding will all help.