A balanced diet is important for a pregnant mother, so as to provide nutrients to the growing fetus. This also aids in the proper physical and mental development of the child. A diet filled with minerals, vitamins, carbohydrates, protein and fat is necessary. Such a diet helps in the normal birth weight of the baby. A nutritious diet is easy to achieve with adequate amount of fruits, vegetables, whole grains, dairy products, and animal foods. Avoid caffeinated beverages, such as tea and coffee, cakes, candies, soda. Avoid processed foods and opt for fresh and wholesome foods. A careful check on your body weight is essential, as excessive weight gain results in complications. A normal delivery is not possible during excessive weight gain.
Variety in the diet is the key to decreased and healthy intake. Water helps in the transfer of nutrients from the foods. It also prevents constipation, which is a common problem, associated with pregnancy. Consumption of juice is taken a note of, as it also contributes to extra calories. About eight glasses of water is taken on a regular basis. Fiber, in the form of raw fruits, vegetable salad, whole grains, pulses and beans prove helpful. Vitamin C aids in the absorption of iron and also protects the system from infection.
Iron in the diet helps in the increase of hemoglobin in the blood. Deficiency of iron results in anemia. Increase the intake of broccoli, green leaves, iron fortified cereals, raisins, whole grain cereals, dates and iron fortified grains. Calcium is necessary for the proper formation and development of the teeth and skeletal structure of the baby. About three servings of dairy products, in the form of cheese, milk and yoghurt is useful. Protein in the diet is provided by animal foods, such as lean meat, deskinned poultry, fish and egg. Beans, legumes and pulses are the vegetarian sources. Be careful with animal foods, as they are also loaded with invisible fat, which contributes to weight gain. Folic acid is yet another mineral of great concern. Deficiency of folic acid results in neural tube defect, which in turn affects the spine, meninges and brain. Yeast, liver, green leaves, citrus fruits, fortified cereals and liver are good sources of folic acid.
Staying at home is ideal, especially in the last month. Some amount of physical activity, in the form of walk is necessary to facilitate easy delivery. Always go out with a friend or relative, as it is helpful, in times of need.
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