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Being captured between the cravings and morning sickness, eating healthy during the pregnancy might not always be a piece of cake for any pregnant woman. But prenatal nutrition is quite serious dealing. It is necessary for the infant's growth, proper brain development, reduced risks of birth defect and a powerful immune system. Since it is not how much but what the woman eats that will make the difference.
The pregnant woman only needs about 300 extra calories a day during the 2nd and 3rd trimesters (and the woman need not worry too much about extra calories during the 1st trimester – particularly if she feels nauseous oftentimes). This diet will include meal and some selected snacks that can keep her eating enough calories for her body and for her growing infant. The pregnant woman should not try to eat take-away and convenience foods. Firstly, it has too many fats and sugars and not enough of the nutrients the infant needs. Secondly, the fatty and sugary foods will probably become maternal fat that would be difficult to lose when the mother finishes breastfeeding, or she is unable to breastfeed.
It is very essential not to diet while the woman is pregnant or skip meals – the infant grows all day every day and surely gets suffered if the mother diets or starves. While she needs to ensure that she eats well during pregnancy, she might not feel like following normal eating patterns! It is okay to spread the meals out a bit; therefore trying eating smaller meals more often is a better idea if that suits her better.
As in the utopia, the period free of morning sickness or food aversions and a well-balanced diet is all an expectant mothers ever needed. But in the real world, an antenatal vitamin-mineral supplements might be good thought to help her meeting the nutritional needs, asking the healthcare provider whether one should take a vitamin supplement is advisable before rushing to the chemist!
Folic acid is another important supplement that particularly nourishes woman’s body. It is also important to take before she gets conceived and for the first 3 months or so of the gestation period. A lack of this B vitamin has been associated with neural tube birth defects like spina bifida.
The Department of Health advocates that women must take 400 micrograms (mcg) of folic acid in a supplementation from the time they start going for a baby until the 12th week of pregnancy. Whereas, some experts advise taking a supplement containing 10 mcg of Vitamin D every day for a pregnant woman. If the mother is Asian, if she keeps well covered and does not get much sunlight on her skin then she may be at greater risk of Vitamin D deficiencies - see the health care provider for individual advice. Later on in the pregnancy, some women might need to take some iron supplements and their iron levels will be checked sporadically during the pregnancy, and her doctor or midwife will advise her about the individual requirements and importance of this element.
Dietary caution in pregnancy
Caffeine: some healthcare experts suggest limiting coffee to 3 - 4 small cups a day for pregnant woman and some such as the US Department of Health favors to avoid it totally. Seafood is also to be avoided. This is because the pregnant woman has to avoid high-mercury fish such as sharks, swordfishes, King Mackerel and Tilefish. And also limiting fish intake to no more than 2 servings per week is beneficial for pregnant woman. Artificial sweeteners are to be avoided as much as possible. However, herbal teas are safe to drink during pregnancy as these include citrus peels, gingers, lemon balms, orange peel and rose hip teas as their ingredients that help nourishing pregnant woman. Avoid chamomile tea during pregnancy.
The pregnant woman should eat protein foods in moderation. Meat, fish, pulses, chicken, and similar foods are high in protein and hence are to be restricted. Pregnant woman needs some proteins to keep healthy, but most people eat more proteins than are needed. Too much fats, junk food, oily food, canned/packed foods are to be avoided. Include dark green leafy vegetables and fresh fruit juices as pregnancy diet.
Restrict too much salt intake and smoking, alcohol and carbonated water are to be totally given up.
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