During pregnancy the health of the baby entirely depends on the health of its mother.That is why any pregnant woman should look upto her food habits carefully.Practically a pregnant woman need not have a very special diet plan , in fact she should consume more of raw salads,seasonal fruits,ash gourd juice and less of fried/roasted food items.
Usually people say and believe that a pregnant woman should eat for two but it is not appropriate.A new baby on an average weighs 3-4 kgs, so it is not suggested to eat for two adults altogether.This can become a good reason for over weight and obesity.
A woman might face lots of health issues due to major increase in weight during pregnancy for example:
- Back pain due to weight gain resulting in swelling in legs and pain.
- Over weight gain of the baby in womb due to over eating causing issues in delivery
- Usually if pregnant woman gains lot of weight during pregnancy,it becomes very difficult to shed that weight post pregnancy.
- Even simple household activities seem difficult to a pregnant woman due to over weight.
What should a pregnant woman ideally eat?
A known belief – A healthy mother delivers a healthy baby.
Ideally 2/3 portion of a pregnant woman diet should include raw vegetables and naturally ripened fruits.
Common mistakes while eating food :
- In the name of taste, people end up either frying,overcooking or spicing up the vegetables(Specially in indian homes) because of which neither we get to taste the natural flavor of the vegetables nor intake the benefits of the nutrient and vitamins available in the vegetables.Instead because of the “so-called tasty” we end up eating more.
- Similarly for the sake of health and hunger people consume processed/packed food.These processed and boxed food contains chemicals for preservation which are very dangerous to the health.
- Usually pregnant women are recommended to take calcium,iron etc. supplements in medicinal forms.These nutrient if taken in natural forms through consumption of fresh raw vegetables,fruits,seasonal veggies are better absorbed by the body and aid the detoxification as well.
Precautions to be take during pregnancy :
- Consume lots of seasonal fresh fruits and vegetables in their raw form.
- Consume coconut water,ash gourd(commonly sold in Indian markets under the name kadu, petha or sita phal) juice,seasonal fruits juices.
- One should eat atta with wheat bran(Chokar), unpolished rice along with steamed vegetables.
- Never eat you food in hurry.Whenever you feel hungry,take time out,sit back,relax and then have your food chewing slowly.
- Try making green leafy vegetables and its juice as part of your food.
- For proteins related needs,you can consume sprouted lentils.They contain good amount of proteins.
- Practice Pranayam and Sun bath on daily basis.
By following a daily schedule you as well your baby to be born shall get the required nutrition.
Good luck and Happy motherhood in advance.
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