A
Balanced Diet is a Must! – In Pregnancy.
We
are what we eat, and diet based on fresh, light, nutritional foods, such as
fruit, vegetables and grains keeps the body lean, agile and the mind clear and
sharp. For you, as a pregnant mother, this is even more vital as your health
and vitality will determine the health and vitality of your unborn child. Your
diet should contain adequate quantities of proteins, minerals and vitamins for
both a healthy you and your baby.
Protein is required during pregnancy to support the growing foetus
and the placenta. It can be obtained in generous amounts from lentils, peas,
beans, nuts and soya products. These can be taken in combination with whole
grains such as wheat, oats, corn, barley, etc. It is better to avoid red meat
as it could lead to constipation. Besides, meat only adds toxins to the body.
Calcium is required at every stage of pregnancy as it helps in the
development of your baby’s bones and teeth. Women should increase the intake of
calcium during pregnancy in order to meet the foetus needs without compromising
their own bone density. Deficiency of calcium can lead to weakness and acute
pain in the bones and joints of the expectant mother, making it difficult to
carry on with the pregnancy. Deficiency
of calcium can ultimately lead to development of rickets in your growing child.
Good sources of calcium are soya, nuts and dairy products like milk, curd,
cottage cheese, soya and nuts.
Iron and Folic Acid
Iron
is necessary for the development of haemoglobin- the carrier of oxygen in the
blood. Haemoglobin is attached to red blood cells and it is because of this
component that oxygen is able to move from the lungs to different parts of the
body. Deficiency of haemoglobin results in anemia, which subsequently leads to
weakness, breathlessness and fatigue. Dietary sources of iron are green leafy
vegetables, egg yolk, raisins, apricots, cereals, whole grin, bread and liver.
Folic acid is easily available in jiggery, pulses and dairy products.
Vitamins
Vitamins
promote good eyesight, healthy teeth, clear skin, and general growth and
vitality. They build resistance to infection and are very necessary during
pregnancy and lactation. Natural sources of vitamins are fruits, milk and milk
products and vegetables. Vitamins C and D increase resistance to infection and
hold the body cells together. Vitamin C is available in citrus fruits, papaya
mango, tomato, potato as also in minor amounts in other fruits and vegetables.
Vitamin D is available from sunlight and natural fruits and vegetables that are
full of this prana.
Fibre
A
very important component in diet during this period, as pregnant women normally
tends to suffer from constipation due to the extra intake of iron. Try and eat
lots of fruits and vegetables, whole grains and cereals to add fibre to the diet.
Fibre is rich in polyunsaturated fats that help control blood cholesterol.
Liquids
Equally
important is intake of plenty of fluids. Drink lots of water and fresh juices,
but limit your consumption of tea, coffee and aerated drinks. Drinking fruit juice
or herbal tea is definitely preferable to drinking plain tea. We do not
recommend alcohol to pregnant mothers. Not only does it get absorbed into your
bloodstream, and that of your baby, you also run the risk of suffering from
slower reflexes and loss of muscle coordination, thus placing both yourself and
your baby at risk.
