Healthy Eating During Pregnancy

Pregnancy can be called a very heavenly feeling for any woman. You are in the process of creation. That’s why you need to look good and feel good. A healthy pregnancy leads to the birth of a healthy baby. During this 9-month pregnancy period, very selective and healthy foods should be consumed. Junk food should not be taken just because it creates problems and complications that we don’t know about until we encounter it.

Now the question is: what should we eat while pregnant? Well, whatever one eats should contain essential nutrients. Water, milk, yogurt are all good, it is better to take low-fat milk and yogurt. Plenty of green vegetables should be made part of your daily diet. Proteins are another important element of your diet. Fish, mutton, and chicken are some good options. Red meat is not that healthy as it increases the risk of high cholesterol and fat in your body. Alcohol and cigarettes should be strictly avoided during pregnancy because they are not good for you and your unborn baby.

Pregnancy requires care and delicate handling. The better you take care of yourself, the more you will avoid diseases and complications. A pregnant woman should eat in small portions and not in large meals. When you eat too much, you will experience heartburn and a feeling of discomfort. Therefore, make your meals small and it won’t hurt to eat as much as you want to eat. There are no restrictions on when to eat and when to eat. So you better plan your meals. A perfect eating routine consists of four to five meals. You can drink a glass of warm milk early in the morning at this time and eat 1 or 2 oat crackers with it. And if you don’t want to drink milk, you can make yourself a nice cup of green tea. Not only will it make you feel fresh, but it will also help you prevent morning sickness.

A medium bowl of porridge is a great choice for breakfast, or you can have a veggie omelet with brown bread and a glass of fresh juice. Tea is not such a good option as it causes heartburn and headaches. So it is better to avoid it, but you can drink a cup of tea once a day. For lunch, grilled chicken breast, boiled green vegetables, brown bread, pasta, mutton, fish with back, boiled beans, rice, lentil soup are healthy options. The same goes for mealtime. The important thing is that whatever you need to eat must have a healthy nutritional value. Spices, fatty foods and high-cholesterol drinks should be avoided. Drinking plenty of clean water will help you clean your system properly and avoid constipation.

It is said that you do not need to gain too much weight in the first 6 months of your pregnancy, whatever you eat will only go to your body, and after 6 months, what you eat will directly help your baby gain weight. also notice a significant change in your weight after 6 months. Therefore, it is recommended to eat a healthy and sensible diet. Do not eat fatty foods, because once you have gained weight, it will be very difficult to lose weight after pregnancy. So eat mindfully and sensibly to keep yourself fit and looking good. It is better to seek further advice from your healthy nutritionist.

Here are a few quick tips you need to know for a healthy pregnancy.

o Talk to your doctor about how much weight you should gain during pregnancy.

o Eat foods rich in folate, iron, calcium and protein or take these nutrients through a prenatal supplement

o Talk to your healthcare provider before taking any supplements.

o Do not skip breakfast.

o Eat foods high in fiber and drink plenty of water to prevent constipation.

o Avoid raw eggs, alcohol, raw fish and fish high in mercury, soft cheeses and anything that is not food.

o Aim for at least 30 minutes of moderate activity most days of the week. Talk to your healthcare provider before you begin.

o Continue to eat well after delivery to gradually return to your healthy weight. Don’t view pregnancy as a disease, just see it as a blessing and consider yourself the lucky person God has blessed with this beautiful gift.

HEALTHY EATING

What is a healthy eating plan for pregnancy?

A healthy eating plan includes a wide variety of foods from the five key food groups.* You should try to eat the following every day:

6 or more servings of bread, cereal, rice or pasta.

One serving is equivalent to one slice of bread, 1 ounce of instant cereal (about 1 cup of cereal), or 1/2 cup of cooked cereal, rice or pasta. If you are physically active, you can eat more servings (up to 11 servings if you are very active).

3 to 5 servings of vegetables.

One serving is equal to 1 cup of raw leafy vegetables, such as spinach or lettuce, or 1/2 cup of chopped vegetables, cooked or raw.

2 to 4 servings of fruit.

One serving is equal to one medium fruit such as an apple, banana or orange; 1/2 cup chopped fresh, cooked, or canned fruit; 1/4 cup of dried fruit; or 3/4 cup of 100 percent juice.

2 servings of milk, yogurt or cheese.

One serving equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese like cheddar or mozzarella, or 2 ounces of processed cheese like American. If you are 18 years old or younger and pregnant, you need at least 3 servings of milk, yogurt and cheese. Choose mostly low-fat or nonfat dairy products.

2 to 3 servings of meat, poultry, fish, baked beans, eggs or nuts.

One serving is equivalent to 2 to 3 ounces of cooked meat, poultry, or fish, about the size of a deck of cards. Choose lean cuts and eat no more than 5 to 7 ounces of meat, poultry or fish per day. One cup of cooked beans, such as kidney beans or 2 eggs, counts as a serving. Four tablespoons of peanut butter or 2/3 cup of nuts is also equal to one serving.

At least 8 glasses of water.

Drinking milk, 100 percent fruit juice, mineral water, or other soft drinks are included in your daily amount of water.

* Adapted from the US Department of Agriculture/Department of Health and Human Services Food Guide Pyramid.

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