For a woman, a new life developing in them is an amazing experience. On the occasion of National Nutrition Week 2018, Aster Prime held a conference to sensitize about the healthy eating during pregnancy. Eating healthy is a formidable task for many. But, during those 9-months of gestation, the women need to understand that staying committed to a healthy diet can undoubtedly be the best decision for both mom and the child.
Right diet during pregnancy
Alongside fetus exchanges materials with mother across placenta via cord and modifies its own development by its maturing regulatory processes.” “Many aspects of this progression are nutritional in nature or have direct implications for nutritional status of the mother. Consuming proper nutrition is very important during pregnancy,” she added.
Here are such facts and tips have been suggested to ensure a healthy and tension free Pregnancy:
Energy requirement increases because of additional growth of tissue, fetus and placenta +300 calories is required which will total to 2175 calories per day.Calorie intake effects utilization other nutrients such as B vitamins.Calorie requirement is calculated based on maternal size, pre-gravid stores, food intake andphysical activity
Protein provides required amino acids and nitrogen for tissue synthesis, expansion of blood volume, uterus and breasts+15g of protein is required totaling to 65g per day.
Calcium, +600mg is required to total of 1000mg per day. Calcium is required to replenish maternal depletion due to fetal growth.
Iron requirement is +8mg totaling to 38mg per day. Iron augments hemodilution caused due to hormonal changes and aids in oxygen supply to fetus.
Folic acid +300micrograms is required totaling to 400 micrograms per day.
Pre-pregnancy and first trimester periods are most important as the embryo develops brain n spinal cord. Irrespective of socio economic status all pregnant women are recommended iron and folic acid supplements for a healthy pregnancy.
Eat dry foods in the morning eg:biscuits, idli, etc and avoid oily foods as they stay long time in the digestive tract.
Avoid - raw vegetables, uncooked/partially cooked meat unwashed fruits andvegetables and allergy causing foods such as peanuts
Indigestion and heartburn:
Avoid fatty or oily foods, have small frequent meals
Early morning: 5 almonds +5 fresh dates
Breakfast: 1 egg white+ 2 idli with green chutney or rasam
Mid-Morning: 1 glass milk and fresh fruit
Lunch: veg salad+ rice+wholegram curry +buttermilk
Snack: veg cheese sandwich + juice
dinner: soup+1 egg+2 phulka + veg curry + veg raitha +fruit salad