In The First 3 Months Of Pregnancy Average Weight Gain Pregnancy Diet – Watch Your Nutrition

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Pregnancy Diet – Watch Your Nutrition

Pregnancy is not only the most creative and rewarding experience as a woman but it also teaches you to be more responsible and take care of yourself when it comes to food and nutrition during pregnancy. In the period of pregnancy, your child, which you created with your own flesh and blood, is still a large part of your body and therefore you need extra food. During pregnancy, nutritional needs increase, to support the rapidly growing fetus and to support the needs of your body’s structure.

Plan your pregnancy diet in such a way that you are the only provider of essential nutrients for your unborn child. Eating habits will determine your child’s health and well-being. Malnutrition or unhealthy eating habits can adversely affect your diet and pregnancy and cause conditions such as anemia, pre-eclampsia, mood disorders. sweat, fatigue, leg cramps, constipation, etc.

Pregnancy: Celebrate with healthy pregnancy foods

During pregnancy, each bite is important. Whatever a pregnant mother eats or does not want to eat affects her baby. According to recent research, in addition to physical development, a child’s intelligence and cognitive abilities depend greatly on the mother’s diet and nutrition during pregnancy.

In the first trimester of pregnancy, you do not need extra calories per meal for pregnancy. However, one needs to have plenty of protein, calcium, nutrients such as Vitamin B12, B6, vitamin D, iron, zinc and folic acid (it has been proven after many studies that even a simple tablet of folic acid prevents severe neurological brain and spinal cord disorders). In addition, minerals, essential fatty acids and important calories are important for the development of all fetuses and therefore should be essential components of food and nutrition plans.

As the pregnancy period progresses, one must start consuming more protein in the pregnancy diet. Pregnant women need about 300 more calories than usual during the last 6 months of pregnancy. In the first three months of pregnancy, you should gain 3-5 pounds per month, but in the last 6 months, you should not gain more than 3 pounds per month. Pregnancy diets and nutrition charts should be tailored to meet the goals of achieving an acceptable weight.

Foods to Include in a Pregnancy Diet

You should include fresh, light, healthy, high-fiber foods (minerals and natural fibers) in your pregnancy diet; milk (calcium); red vegetables such as carrots and tomatoes (carotene); red and orange fruits such as apples and oranges (vitamin B complex). Nuts, almonds and raisins (vitamins and minerals); leafy vegetables such as cabbage, spinach, broccoli (calcium and iron); brown rice, jaggery, taho (iron); Sprouts, lentils and pulses (protein), curd, buttermilk, paneer and of course dairy (calcium) are important elements of pregnancy.

During the period of pregnancy, eat five small meals a day instead of three heavy meals. Also reduce fat, sugar and salt. Don’t worry about eating too much during pregnancy because if you eat too much, you will feel uncomfortable.

A key mantra for staying healthy is to drink plenty of water (to prevent dehydration and flush toxins from the body) when you first wake up in the morning and after your afternoon nap Helps to cleanse the digestive system It’s also food. You may fear that you will vomit if you drink more water, when you experience nausea, which is common in pregnancy, but the fact is that water helps to flush toxins from your body.

During pregnancy, strictly avoid calorie-free foods because they provide empty calories (and extra pounds) without the nutritional benefits of a healthy diet. Also, avoid caffeine and alcohol, fatty foods, additives and unpasteurized food.

Apart from eating healthy food and maintaining a healthy diet and nutritional plan in consultation with your doctor, you should do yoga and other light exercises under the advice of your doctor. Last but not the least, try to stay stress-free, meditate and in this period of your reign increase your connection with the Almighty. It will really pour out good energy for you and your child.

So, chill, relax, and celebrate your pregnancy and be a responsible and caring mom with a healthy, balanced diet.

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