Saturday, July 20, 2013

Garbh Sanskar: All About Pregnancy II

You are the earth.....
You are brave...
You are lovely...
You are delicate...
You are all of life...
You are limitless...
You are.......Woman

Keeping a healthy lifestyle throughout pregnancy, as well as before and after, is key for both baby and mother. Important steps to a healthy pregnancy includes……

Long Walk: Take long walks, which helps to keep weight gain under control, increases and maintains muscle mass, and offsets stress and boredom. It also looks like  2,500 calories a day: right on target.

improve with portion sizes: Lets intake of whole grains, fruits, and veggies max as possible.

avacado

How to cut down weight gain during pregnancy:

  • Keep a daily food diary to monitor calories.
  • Weigh your regular portions for one week. This can be a real eye-opener, especially when you count up all those calories.
  • It's easy to overdo it with pasta. Try halving your normal serving and mixing in loads of veggies. You'll be eating the same amount of food while boosting your intake of vegetables.
  • Take a smaller serving first. If you're still hungry, go back for seconds.
  • Trick your eye — and stomach — by eating from a smaller plates

Eating regularly: Eat six or so small meals a day, but she need to make healthier choices. In general, eating balanced meals with a decent carb-protein-fat ratio is good one. It will boost your meal D, A, and E, plus folic acid, fiber, iron, manganese, and selenium.

Let you remind once again….

A balanced diet for pregnant woman:

  • Whole grains: Breads, cereals, pastas and brown rice.
  • Fruits: All types of fruits, fresh, frozen or canned without added sugar.
  • Vegetables: Eat a variety of colorful vegetables, fresh, frozen or canned with no added salt.
  • Lean protein: Choose protein from meat, poultry, fish, eggs, beans and peas, peanut butter, tofu and nuts.
  • Low-fat or fat-free dairy: Milk, cheese and yogurt.
  • Healthful fats: Vegetable oils including canola, corn, peanut and olive oil are good choices.

bn7

Keep target at  least two cups of fruit and two cups of veggies a day.

  • Eat a whole orange instead of a glass of juice. It has fewer calories and more fiber.
  • Grated carrots, spinach, chopped tomatoes, avocado, and sliced red peppers are great in sandwiches and wraps.
  • Instead of white potatoes, eat sweet potatoes, which are high in fiber and vitamin A. 
  • Eat a cooked or raw fruit or vegetable at every lunch and dinner.
  • Keep fresh berries, cut-up melon, and other fruit on hand for snacking.
  • A handful of raisins, dried cranberries, or cherries often does the trick.  
  • Add berries or peaches in low-fat frozen yogurt.
  • A fruit smoothie is a perfect mid afternoon snack: Just blend a cup of fruit with a cup of milk or yogurt. Sweeten to taste with honey or sugar.

Whole grains contain fiber to help the digestive tract work smoothly, plus provide antioxidants and minerals — iron, manganese, and vitamin E — that are hard to find in other foods. Try to reach a goal of three varieties a day in these simple ways:

Choose whole-grain pasta and brown rice.

Choose whole-grain cereal for a quick morning meal or an afternoon snack.

Eat a healthy diet while you're pregnant and ask your doctor/GYN to help you set up an exercise program that's right for you. Eating for two doesn't mean eating twice as much as you usually do. In fact, you don't need any extra calories in your first trimester. You need only 350 extra calories a day in your second trimester, and 450 extra calories daily in your third trimester.

Almost all pregnant women need to get more protein, more of certain vitamins and minerals such as folic acid and iron and more calories (for energy). If your diet is poor to begin with, making a habit to eating nutritious meals is one of the best things you can do for your baby's health.

Our body becomes more efficient during pregnancy and is able to absorb more of the nutrients you eat. So consuming twice as much doesn't double your chances of having a healthy baby – instead, it's likely to mean excessive weight gain for you, which can put you at risk for pregnancy complications.

CAL11

Write as you eat. Don't depend on your memory at the end of the day at  the end of the week.
Write it all down. Keep the diary in your bag and write down everything you eat or drink. Those "little eats" are easiest to forget, but they can have a big impact on health.
Be specific. Indicate whether there's mayo on your bread, cheese on your burger, or crackers in your soup.
Be honest. No one's judging you on this — it's for your eyes only — so don't worry about trying to look like a  healthier eater.

Avoid extra calories from added sugar and fats, which can lead to unhealthy weight gain. Cut down on foods like regular soda, sweets and fried snacks.

Experts now believe that it's the growing baby who suffers if the mother's diet is lacking. Inadequate nutrition during pregnancy is thought to have lifelong effects on a baby's health.

Learn more about how to avoid listeriosis, a food-borne illness that's particularly dangerous during pregnancy. Listeria can infect the placenta, the amniotic fluid, and the baby, and can cause miscarriage or stillbirth. Infected babies who survive are likely to be born prematurely. Many will be born severely ill or get sick soon after birth, with problems that can include blood infection, difficulty breathing, fever, skin sores, lesions on multiple organs, and central nervous system infections such as meningitis. Because Listeria contamination can also occur after food has already been cooked or processed, and the bacteria can survive – and, unlike many bacteria, continue to grow – in the refrigerator, heat all previously cooked leftovers to 165 degrees F or until they're steaming hot. Don't eat soft cheese.

Consume perishable and ready-to-eat food as soon as possible after you buy it, especially once you've opened it – even if it hasn't yet passed the "use by" date. This date refers to unopened products.

Remember that a cold fridge is helpful but not fool-proof: Listeria is a hardy organism that can survive and even continue to grow in cold temperatures. That's why you should always heat leftovers and precooked ready-to-eat food until they're steaming hot. It's also why it's a good idea to clean your refrigerator regularly.

If you have trouble swallowing your vitamins or keeping them down, search for a chewable supplement or one in a powdered form that you can mix with water. Keep in mind, too, that more isn't always better: Don't take mega doses of any vitamin or mineral or any individual vitamin or herbal supplements without medical supervision – they could be harmful to your developing baby.

Important: Your baby's health and growth is directly related to what you eat before and during your pregnancy. What you eat is important. And when you're tempted to overdo it, remember that you're eating for a baby, not another full-size adult. Choose quality over quantity!

Take care of your unborn baby.

Disclaimer
The sole purpose of these blogs is to provide information about the tradition of ayurveda. This information is not intended for use in the diagnosis, prevention or cure of any disease. If you have any serious, acute or chronic health concern, please consult a trained doctor/health professional who can fully assess your needs and address them effectively. If you are seeking the medical advice of a trained Ayurvedic expert, call us or e mail.

Dr Unnati Chavda
(Promoting pregnancy wellness)
www.ayurvedapanchkarma.in

No comments:

Post a Comment