12 WAYS TO SAFE AND SOUND PREGNANCY

PREGNANCY     - 12 WAYS TO SAFE AND SOUND PREGNANCY

Hi friends, Pregnancy is really a wonderful experience of creating a life with in. It makes a woman so powerful. Isn’t it a miracle to give birth to a healthy baby? We should take care of our body prior to taking any decision to get pregnant.

Only healthy woman can give birth to a healthy baby. Trust me I have been through this wonderful experience, twice in my life. At no other time in woman’s life, healthy diet is so crucial.

As we all know, baby is affected by each and everything we do at this time. So I didn’t allow entering any negative thought in my mind or any toxin to enter my body. As I was fully aware of the fact that I am carrying a wonderful gift given to me by God. So how could I allow myself to have any negative influence in any form?

Let us discuss about the requirements of various nutrients during pregnancy –

1 CALORIE REQUIREMENT

During pregnancy the need for calories is increased but the concept of eating for two doesn’t seem to be true. There is 15% increase in the total calorie requirement. Pregnancy is not the time to think about weight issues.

As it can have devastating effect on the baby. We can achieve ideal body weight before pregnancy. It is not only about ideal weight but about the optimum level of other nutrients also.

Deficiency of any nutrient can have detrimental effect on the growing child as well as on the health of mother also. Only a healthy and happy mother can give birth to a healthy and happy child.

There is no extra need of calories in first trimester. The absorption of nutrients from food is also increased during pregnancy. During second trimester 350 extra calories and 450 extra calories during third trimester should be consumed.

Low weight mother can give birth to underweight baby. Obese mother can give birth to overweight baby. Overweight and under weight babies, both can have serious respiratory infections.

Moreover, high blood sugar can result in gestational diabetes in mother. It can have detrimental effect on the baby. He can suffer from heart disease, diabetes later in life. It can also result in low birth weight and birth defects in the baby.

More increase in weight in pregnant woman can pose a problem for the mother also, as it is difficult to return to the ideal weight. It can also create problems in further pregnancies also.

2 PROTEIN INTAKE

Protein is required for the synthesis of muscles and tissues of the baby. Protein requirements are increased during pregnancy. If proper intake of protein is hampered it can affect the growth of baby.

Pregnant woman will also feel weakness due to low intake of protein. 25 mg per day, per baby should be consumed by pregnant woman. It can be taken through egg, fish, chicken, lentils, nuts, seeds and dairy products.

 3 FAT INTAKE

Fat is required during pregnancy for the brain and eyesight development of the baby. It is also required for the fat soluble vitamins A, D, E and k.

 Omega 3 fatty acids are not formed by the body. Thus their intake is very essential for the growth of baby. Its deficiency during pregnancy can result in premature birth and postpartum depression in the pregnant woman. We can get omega 3 fatty acids from walnut, flax seeds and fish.

4 CARBOHYDRATE INTAKE

Carbohydrates are required during pregnancy to provide energy to the baby and mother. But it should be given in the form of high fiber diet. Refined food can result in constipation  

.So high fiber food including whole cereals and legumes, fruit and starchy vegetables should be given to fulfill the requirement of pregnant women.

 5 CALCIUM REQUIREMENT

Calcium and vitamin D are required for the proper development of teeth and bones. Calcium is also required for the proper functioning of muscles, nervous system and blood clotting. Vitamin D is required to prevent diabetes, cancer and depression.

1000mg of calcium and 600 IU of vitamin D is the daily requirement of both the nutrients. Calcium requirements in pregnant woman can be fulfilled through milk products, legumes, nuts, egg, fish, chicken and green leafy vegetables. Vitamin D can be consumed through milk, egg, fish and nuts.

6 IRON AND VITAMIN b12 INTAKE

Iron is required for the transportation of oxygen to the cells of baby and mother during pregnancy. Lack of iron can result in fatigue and irritability in the pregnant women. It can result in premature birth or birth defects .

Vitamin B12 is also required for the blood formation and nervous system. We can get iron through meat, fish, legumes, seeds, nuts and green leafy vegetables. Meat, chicken, egg and sea food are rich in vitamin B12. 

7 FOLIC ACID INTAKE

Folic acid is very important for the nervous system development of the baby. It is also required for the blood formation. So deficiency of folic acid can result in neural birth defects of the baby and also anemia in the pregnant woman.

Folic acid is found in green leafy vegetables, legumes and wheat germ. If pregnant woman is deficient in folic acid, doctor usually advises to take folic acid even before conception.

As the spinal cord is formed in the initial weeks of pregnancy. So it is important to start folic acid since conception. Its requirement increases from 0.4 to 0.6 mg per day.

8 WATER INTAKE

Water is required to flush out toxins from the body. Lack of water can result in fatigue, headache and constipation. So drink at least 8 glasses of water.

9 SUPPLEMENTS

Although there is no alternative to healthy eating. But along with healthy diet supplements can also be taken. The supplements which are specially designed for pregnant woman should be taken.

 10  HOW TO TREAT MORNING SICKNESS

 Morning sickness can occur anytime, but it generally occurs in the morning. To treat morning sickness following points should be kept in mind -

1 It can be cured by eating dry cereal crackers before you get out of the bed in the morning.

    2 By tying acupressure wrist band.

   3 Eating small frequent meals.

  4 Avoiding heavy and fried food.

11    DIET TO TAKE

·        Milk and milk products to get enough calcium and other nutrients

·       Green leafy vegetable, legumes, whole cereals and citrus fruit to get folate and avoid constipation.

·       Meat, chicken fish to get vitamin B12 and eggs peanuts to get choline for brain development.

·       Walnuts, flaxseeds and fish to get omega 3 fatty acids for brain development of the baby.

·       Nuts, seeds, eggs, meat, milk, legumes to get protein and iron.

12  FOODS TO AVOID

Alcohol – Alcohol is not safe for the growing baby. Sometimes the pregnant woman is not aware about her conception. It can affect the growth of baby in the initial months.

 One or two drinks can result in retardation of growth. It can result in fetal alcohol syndrome, in which there is malformation of face and heart and mental retardation. So it is better to avoid alcohol.

Unwashed fruit and vegetables – These should not be consumed. As they have bacteria or parasites on them. They can have toxoplasma,a bacteria which can cause eye and brain defects in the baby.

Raw eggs and sprouts – These can contain salmonella bacteria. It can cause cramps in uterus and result in premature birth. So avoid eating raw eggs and sprouts. Properly cook them prior to eating.

Soft cheese and unpasteurized products – Do not eat soft cheese and unpasteurized milk products and juices. These can contain bacteria like listeria. It can result in premature birth and miscarriage.

Caffeine – It can directly reach to baby from mother. Baby does not have enzymes to digest it. So caffeine can effect growth of baby. It can also cause diabetes and heart disease in later life.

High mercury fish – Fish found in the polluted oceans have high mercury in them. It is very toxic for the pregnant woman and the baby. So avoid mackerel, tuna, sword and shark.

Uncooked meat and fish – These can have bacteria. Properly cook meat and fish before their consumption.

Organ meat – Do not eat organ meat as it is rich in retinol (animal form of vitamin A). It can cause toxicity of Vitamin A . So avoid this.