The diet during and after pregnancy should be of high nutritional value, as it caters to both the mother and baby’s needs. A woman’s body needs enough strength to go through the process of pregnancy. Poor diet can harm the baby’s health and it stands the risk of contracting several infections due to poor functioning of the immune system. The initial stage of pregnancy is vital for the fetus as it starts growing at this time so the importance of a balanced diet is observed during this period.
The diet should consist of whole grains, vitamins, proteins and carbohydrates. These days many supplements are prescribed by the doctors but actually supplements alone cannot make up for deficiencies. Few essential nutrients are required during pregnancy like
* Iron is needed to increase the production of hemoglobin and it is also needed in building bones and teeth of the baby. If there is a deficiency of iron, anemia can be caused which can affect the development of the fetus. Iron is found in green leafy vegetables, dried fruits and pulses.
* Calcium is very important for the development of the baby’s bones and teeth. Calcium is found in dairy products, soy, nuts and wheat. Usually it is observed that a woman feels muscular cramping in the lower legs during the third trimester, it can be caused due to the development of baby’s bones where a woman loses calcium from her bones, so it is important for her to increase the intake of calcium.
* Folic acid is an essential nutrient as it helps in the division of the cells in early pregnancy. Deficiency of folic acid can cause defects to the brain and spine of the unborn fetus. Natural sources of folic acid can be yeast, dairy products, jaggery, nuts and whole grains. These items can make up for the required content of folic acid. Supplements are not required when there is a balanced diet.
* Carbohydrates are necessary for the production of energy during pregnancy. As the process of pregnancy can be tiring it is necessary to make up for the lost energy. Carbohydrates can be sourced from rice, potatoes, cereals, bread, vegetables and fruits.
* Vitamins are essential for the formation of various organs of the body of the fetus. Vitamin A helps in improving the eyesight and the quality of skin. It is found in carrots, sweet potatoes and dark green leafy vegetables. Vitamin B, C and D are the other ones, which help in the development of the fetus. Vitamin B helps in formation of red blood cells in the body and it also helps in keeping the nervous system healthy. It can be sourced from meat, poultry, fish and fruits like bananas.
* Vitamin C is vital for healthy teeth and gums. It also helps in formation of a strong placenta and enables the body to be resistant to any kind of infections. Vitamin C can be vastly found in Citrus fruits and green vegetables. Consumption of vitamin D makes the bones stronger and denser.
Pregnant women should drink lots of water and other fluids to keep themselves hydrated, which can help them in passing the nutrients of the food to their babies and also it helps in overcoming constipation. Dehydration should be avoided at any cause.
Few things like alcohol, caffeine, undercooked meat and raw eggs should be avoided during pregnancy as they can have ill effects on the pregnant women. Alcohol and caffeine drain out the fluids from a woman’s body and make them dehydrated. Follow healthy habits so as to give birth to a healthy infant.
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