Its generally said that when you are pregnant you eat for two and you have to eat double. However, that is not the right thinking. Eating for two means you have to be twice as careful as to what you eat because you have a baby in your tummy. You need to graze on healthy food rather than eating too much at a time.
Grazing helps keep your morning sickness at the minimum. However, it is important to eat healthy while you graze and not grab packaged foods. What you need at this stage of pregnancy is a proper balance between your intake of good carbohydrates, good fats and proteins. Eat as much fresh fruits and vegetables as you can. This will give you all possible required phytonutrients required for your and your baby’s health.
Carbohydrates are classified as simple carbohydrates and complex carbohydrates. Simple carbs like sugar, white flour, honey etc should be consumed within limits as they are harmful not only for you but also for your baby. Complex carbs like whole grains, rolled oats, organic carbs should be consumed as they not only give you the required energy but are also full of fiber, which helps in healthy bowel moment. While having a high fiber diet, it is also necessary to have at least 3-4 litres of water per day to keep yourself hydrated and to keep your constipation at bay.
Your baby’s bones and tissues are developing and they need lot of calcium and proteins for the same. Proteins should be a part of every meal you eat during pregnancy. High Protein diet also keeps you full for a longer time; avoiding you from munching on unnecessary junk food. Proteins also help maintain the ambiotic fluid levels, which is the most important thing for your baby’s moments. The calcium intake most of us have is not enough for both the mother and the baby, hence your doctor will suggest a calcium supplement for you. In case, you skip on the calcium supplement, your bones tend to become weak and you might complain of body ache quite often. So do not ignore the calcium supplement even if you are on a pre-natal.
Fats are very important for your baby’s brain development and the milk production. However, it is important to have the right amount of right fats. Eat unsaturated fats like avocado, olive oil and olives, peanut and peanut butter (home- made), walnuts, flaxseeds, pumpkin seeds, fish, soyabean oil, etc. Make sure you get enough Omega 3 fatty acids from fish, fish oil, flaxseeds and flaxseed oils, as it is one of the most essential fatty acids required for the smooth functioning of the body. You can also feast on saturated fats like chicken breast, beef, butter, ghee, coconut oil and coconut. However, the consumption of the saturated fats has to be limited. Transfat is a man-made fat, which is not recommended for anyone, be it a pregnant woman or not.
When consuming packaged foods, ready the label carefully and avoid words that you are not aware of. Hydrogenated vegetable oils, High Fructose corn syrup and artificial colors and additives are a complete NO in pregnancy. They are empty calories without any nutrition. Additionally, research shows that they cause neurological problems in the baby.
While pregnant, have food in as much natural form as you can, eat healthy, avoid packaged food and outside food and take your supplements on time. Your baby is dependent on you for its growth within. Don’t disappoint the little angel there. Eating healthy during pregnancy is the first step you take towards becoming a good mother.
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