What Should be the Diet of a Pregnant Woman?
By MEHER ONISA : 24-Mar-2017
There is no other time in life as important as the time of the pregnancy. Clinically, it is advisable for the normal pregnant woman to have a substantial diet full of nutrition.
The diet of the normal pregnant women must consist of the adequate amount of cereals, legumes, lentils, extra-lean meat, sea foods, low-fat milk derivates, citrus fruits, greens and dark organic vegetables.
It is recommended that the pregnant women must keep a strict watch on their Body mass index as gaining weight during pregnancy can hazardous to the health of the fetus and the mother.
A Highly Balanced Meal For The Pregnant Women Includes
1. Consumption of Folic Acid
Folic Acid or Iron is the most vital nutrient during pregnancy that checks symptoms of anaemia and helps in the formation of the red blood cells. Iron helps in the circulation of oxygen in the body. The rich sources of Iron include leafy green vegetables, drumsticks, beet, sprouts, etc. Every pregnant woman needs an average of 27 milligrammes of iron daily.
2. Consumption of Animal and Plant Proteins
The animal, the plant, and the milk protein concentrates are rich in omega 3 fatty acids. Pregnant women must include more and more of legumes and lentils in their diet for a smooth and seamless pregnancy.
Just 10 gm of extra protein needs to be consumed as the daily supplement necessary for the growth of the fetus. The measured amount of protein is helpful in relieving the stress and fatigue during pregnancy.
3. Consumption of Calcium
Calcium is a mineral that is beneficial in the formation of the baby's bones and teeth. This mineral is directly absorbed by the fetus from the mother as a result, there is a sharp deficiency of Calcium bearer. Therefore, calcium supplements must be taken as prescribed by the doctor.
4. Consumption of Juices and Clear Soups
It is mandatory for the pregnant women to add a vegetable juice, a clear soup to their diet plan. Two servings of the fluids must be taken as the in-between-meals or as a small snack.
5. Consumption of Mixed Fruits-2 small serving bowls a day
Prefer fresh organic fruits as they help in preventing the pregnant women with the risk of haemorrhoids and constipation that are the two commonest side effects during pregnancy.
Restrict yourself from taking frozen or canned fruits that are loaded with chemical additives, sugary substances, and artificial flavouring.
6. Consumption of Mixed Vegetables-3 small serving bowls a day
Fresh vegetables are crunchy to be tried. They are free from preservatives and have limited natural sodium in them. Broccoli and Sweet potatoes are rich sources of vitamins, calcium, minerals and fibre.
7. Consumption of Multi-Grains-7ounces a day
Pregnant women must take measured slices of cereal bread, baby corns, tortilla, cereal, rice, and pasta that are full of the fibre, vitamins, minerals, and other nutrients.
Index of the Optional Calories For the Pregnant Women
266 calories are reported to be the average percentage of calories to be taken in a day by the pregnant women.
Index of Ingredients to be taken weekly
Lean Meat of Chicken- 4 pieces per day
Fish Meat- 4 pieces per day
Dairy Milk- 1 glass a day
Fresh Yoghurt- 1 cup a day
Lamb- 4 pieces per day
Oils made with Canola, Olives, Safflower, and Fish Cod Liver- 3 teaspoons a day
Decline The Cravings During The Pregnancy
Adapting an Indian platter of mild flavours is advisable but an overdose of the oily, salty, sugary, spicy, and pungent is to be restricted.