Don't Let Your Pregnancy Diet Be Like Normal Meals
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|   Mar 07, 2017
Don't Let Your Pregnancy Diet Be Like Normal Meals

Indeed, being pregnant is the most beautifully overwhelming journey in this world. However, along with this beautiful feeling, there are some fears and doubts that all women go through, related to their fitness, their nutrition and their baby’s health. And of course what ensues is a list of endless advises from friends, relatives, doctors and of course our beloved Google! So here’s a little overview to help you with your apprehensions…

Diet Plan

Pregnant women need to have a balanced diet for their proper nutrition. A normal weight pregnant woman is said to require an extra of 300 calories a day. Three proper meals are essential for any mom-to-be. Here are some suggestions that you can follow:

Breakfast

There’s no denying that breakfast is the most important meal of the day for any individual. The same applies even when you are pregnant.  You can go for a bowl of oatmeal, eggs or any cooked breakfast cereal with fruits like avocado; pancakes prepared with whole grain flour with a glass of buttermilk or fruit juice. In case you are feeling sick as most moms do, you can start with a whole grain toast and eat more food later in the morning.

Lunch

For lunch, you can start with a bowl of fresh homemade vegetable soup. Include beans, green leafy vegetables such as spinach with dal, brown rice, some fresh salad and curd. Leafy greens contain Vitamin E, magnesium and are good for eyes, bones, skin and cell growth. Curd provides necessary probiotics for gut health and calcium for bones again.  Make sure to use healthy cooking oils like olive oil, coconut oil while cooking. Non-vegetarians can go in for some lean meat and warm chicken salad, which serves as an important protein source.

Snacks

Make sure to include some nuts like almonds, walnuts, dried apricots, figs or dates in your diet. These provide you with essential omega 3s and protein. You can also go in for a fruit like banana or apple or fresh fruit juice during snack time.  You may also include sweet potatoes, which are rich in Vitamins A, B and C.

Dinner

Dinner should usually be light and suggested to be taken by 7 pm.  You can have a light version of the lunch options suggested above. Finally, you may end your day with a warm glass of milk before going to bed.

 What to avoid?

  • Limit your caffeine intake during pregnancy as it can pose health issues
  • Alcohol should be strictly avoided for you and your baby’s health
  • Avoid certain fish varieties like swordfish, shark, king mackerel
  • Do not consume unpasteurized milk

Read here for trimester-wise guide for Indian Pregnancy diet plan.

Fitness Tips

Exercise has tremendous health benefits for the moms-to-be. Being pregnant doesn’t mean you have to stop exercising and it doesn’t have to mean being tired and exhausted all the time. But it’s, of course, important to be extra cautious during workouts.

  • Twenty to thirty minutes of daily exercise can help reduce back pain and other body aches prominent during pregnancy
  • It’s a known fact that exercise burns calories so make sure to eat well to nourish and strengthen your body.
  • Light working out during pregnancy promotes muscle strength
  • Always wear breathable, loose, comfortable clothes during exercise and also during pregnancy in general
  • Incorporate deep breathing and light yoga stretches to relax your mind and body.
  • Avoid high-risk sports and other strenuous activities during pregnancy
  • Keep yourself hydrated, even if you don’t feel thirsty, be sure to have purified water regularly, preferably every one to two hours to maintain body temperature.
  • It’s very important to listen to your body. Even when you think you have all the pregnancy exercise information, your body still tells you what it can handle and what not, so pay attention to it.
  • Take short naps during the day to help you recover and maintain energy

However, it is best to consult your doctor before sticking to any diet or workout plan as every pregnancy is different and best understood by your doctor. Have a healthy, happy pregnancy!

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