Garbh Sanskar: Healthy Foods To Eat During Pregnancy III

Good nutrition can help to ensure a healthy pregnancy. Healthy eating can help to reduce your risk of developing chronic conditions that can affect pregnancy, such as high blood pressure, diabetes, and obesity. A nutritious diet can also ensure that you receive the right nutrients to support a healthy pregnancy.

Consuming a healthy diet involves choosing a variety of items from the four major food groups.

• Vegetables and fruits (seven to eight servings per day): Choose ample amounts of dark green and orange vegetables, and orange fruits.
• Grain products (six to seven servings per day): Choose whole grain and enriched products.
• Milk products and alternatives (two servings per day): Choose lower-fat milk products.
• Poultry, dried peas, beans, and lentils (two servings per day):

Servings are not very big. For instance, a serving is about ½ cup of vegetables, 1 slice of bread, or ¾ cup of yogurt. 

Three nutrients are especially important during pregnancy, and if you are thinking of becoming pregnant: calcium, iron, and folic acid (We have already discussed a lot about this).

Other important nutrients

There are a number of other important nutrients during pregnancy, which can be acquired through eating a healthy diet. These include:

• protein: for growth and repair of the unborn baby, placenta, uterus, and breasts, and increased blood volume during pregnancy. Protein is found in meat, eggs, dairy products, and certain plant sources such as beans and nuts.
• iodine: to meet the increased needs of the unborn baby. Iodized salt is the most common source of iodine.
• potassium, vitamin C, and vitamin B12: because their concentrations in the mother’s blood usually decrease significantly during pregnancy. The richest sources of potassium are fruits and vegetables. Vegetables and fruits, such as citrus fruits and tomatoes, are high in vitamin C. The best sources of vitamin B12 are meat and dairy products; women who do not eat meat or meat products may need to include vitamin B12-fortified foods in their diet.
• vitamin D: Daily multivitamins should also contain 200 to 400 IU of vitamin D per day, and some studies are starting to show that a higher dose of vitamin D is beneficial throughout pregnancy and breastfeeding.

Physical activity and nutrition are important at all ages and stages of life, especially before and during pregnancy. Women who are or may become pregnant have a great opportunity to have a direct impact on the health of their infants. Although there are many factors that contribute to a baby’s health, balancing healthy eating and physical activity is one you can have a lot of control over.

Once a woman becomes pregnant she should continue to consume a multivitamin with folic acid as well as increase their iron intake to 27 milligrams (mg) per day. The best way to achieve this is to ensure your multivitamin has 16 to 20 mg of iron along with eating a balanced diet.

In the first trimester of pregnancy, women can continue to eat the same number of Food Guide servings as before pregnancy; however, in the second and third trimester, women need more calories. Consuming 2 to 3 extra Food per day can meet this increase of approximately 300 calories. For example, eating a medium-sized apple and a 175 gram cup of yogurt will meet these recommendations. Eating one slice of bread with one cup of milk is another example.

If you are a vegetarian, your main nutrients of concern continue to be iron, vitamin B12, calcium, vitamin D, zinc, and protein. To meet your needs, try the following ideas:

• Consume vitamin C-rich foods with iron-rich foods to enhance iron absorption. For example, try a spinach salad with a glass of orange juice or beans and tomato sauce.
• Avoid eating calcium-rich foods at the same time as iron-rich foods.
• Have a variety of calcium and vitamin D-rich foods like broccoli, almonds, and fortified soy beverage, soy cheese, and soy yogurt.

There are many benefits to being physically active during pregnancy, including:

• maintaining muscle strength, a strong heart and lungs
• gaining a healthy amount of weight
• decreasing the risk of gestational diabetes or pregnancy-induced high blood pressure
• decreasing the risk of low back pain and other muscle or joint problems
• increasing the ability to cope with the physical changes of the body during pregnancy

Every pregnant woman should be screened by her doctor before being physically active to ensure that there are no potential risks. There are certain situations where women should not participate in physical activities. Some of the most common reasons for not being physically active include:

• placenta previa, when the placenta covers part or all of the cervix
• persistent bleeding
• uncontrolled type 1 diabetes
• cardiovascular or respiratory disorders
• malnutrition or eating disorders
• hypertensive disorders such as pre-eclampsia, eclampsia, gestational or chronic high blood pressure
• previous spontaneous abortion or preterm birth

Health care during pregnancy is a multifaceted program involving medical visits, prenatal testing, nutrition, exercise, screening for infections and certain genetic diseases where appropriate, getting any maternal illnesses under control, and taking any other special considerations. The first step to receiving good health care during pregnancy is to choose the health care provider/doctor.

Healthy habits during pregnancy:

• Getting enough rest is crucial. Downtime not only helps curb early-pregnancy nausea, but it also reduces back pain as your baby grows, lowers your blood pressure, eases headaches, and helps you sleep better at night. So listen to your body and make a point of slowing down during your lunch break or for a half hour in the late afternoon.
• Pregnancy hormones make your mouth more susceptible to plaque and bacteria, which in turn lead to inflamed and bleeding gums. Brushing help prevent gingivitis (inflammation of the gums) and periodontitis, a more serious gum disease that can up your risk of preterm labor and preeclampsia. For healthy gums brush twice/thrice a day.
• For moms-to-be, eating well at mealtimes is essential.Get into the habit of stashing nutritious snacks in all sorts of places — in your pantry and fridge, of course, but also in the car, on the job, and in your purse. That way you'll be less tempted to grab a bag of chips or a chocolate bar when hunger strikes. Snacks with the most staying power are carb-and-protein combos: trail mix with dried fruit and nuts, whole-grain biscuits and cheese sticks, yogurt with granola. Those keep blood sugar stable so you can avoid sugar highs and lows.
• You don't have to ditch coffee and soda completely when you're pregnant, but cutting back is an important move. Because it act as diuretics, washing out important nutrients like calcium before your body has a chance to absorb them. The safest drink of all is H2O — plain or sparkling. Spice it up with a slice of orange, lemon, or lime or pour in a splash of 100 percent fruit juice.
• And find time each week to treat yourself to whatever it is that makes you feel relaxed, whether it's meditation,yoga  or pranayama. That'll give you something to look forward to as well as time to chill.
• Keeping a window open can greatly improve your indoor air quality . Run the exhaust fan in your bathroom, too, while you’re tidying there and for 15 minutes or so afterward.
• Healthy pregnancy snacks that are nutrient-dense to leave you satisfied, energized, and nausea-free without overloading you on fat or calories. Plus, these easy-to-make tidbits deliver the good stuff your baby-to-be needs to grow.

During pregnancy, your skin is much more sensitive than normal. Products that never bothered you before could cause contact dermatitis — and turn your skin into an itchy, irritated, and inflamed mess. Chlorine, detergents, bleach, added dyes, and fragrances — stuff you’ll likely find in many of your cleaning supplies — are all potential culprits. So get a pair of latex gloves and use them every time you clean to protect your hands and arms.

Healthy Snacks:

1),In a large bowl, whisk together a quarter cup of low-fat mayonnaise, two tablespoons of honey, and a quarter cup low-fat milk. Stir in four cups shredded carrots, three-quarter cup of raisins, and a third of a cup of chopped walnuts, and toss to combine.

Carrots are rich in vitamins C and A, which help develop your baby’s bones, teeth, and eyes. They’re also a great source of vitamin B6, which can boost your baby’s growing brain and nervous system and the raisins are fiber- and iron-filled, so they’re helpful with digestion and building blood cells. As for the walnuts, they contain omega-3 fatty acids, which will aid your baby’s brain and eye development while reducing your risk of postpartum depression.

2), In a small bowl, mash up half of an avocado with the juice of half a lime. Spread the mixture onto two slices of toasted whole-wheat bread. Sprinkle salt and pepper to taste.Avocados are a superfood, offering nearly 20 essential nutrients, including folic acid, which promotes brain, tissue, and nervous-system growth in your baby. Plus avocados are packed with potassium, which can prevent pregnancy leg cramps, and they’re free of sodium and cholesterol. But since avocados have fat in them (though it’s the very good kind), don’t nosh on this high-cal snack too often.

Increase all the good things that your body (and your baby-to-be's body) needs: green leafies (those delicious salads), yummy yellows (apricots, carrots, papaya, mango), hearty whole grains (whole-wheat bread, brown rice, oatmeal), and low-fat dairy. (Got milk? Yogurt? Cheese? You should!)

Whole Grains:No need to pass on the bread basket — so long as you opt for a slice of the whole-grain stuff. This source of complex carbohydrates (also found in beans, vegetables, and fruits) contains tons of nutrients, including fertility superstar folic acid (which you may already be loading up on if you’re trying to conceive). And while refined carbs (aka white bread, white rice, and sugary snacks) cause your blood sugar to spike — which can mess with your reproductive hormones and menstrual cycle — whole grains keep it stable and may even promote regular ovulation. Carb-counters, rejoice!

Berries:These fab fruits are full of antioxidants, which are pros at protecting your body’s cells (read: those precious eggs) from damage and aging. Opt for blueberries and raspberries, which are extra-packed with antioxidants, and pass them on to your partner — studies show that these preconception foods can keep his sperm strong and healthy, too.

Zinc: This mineral helps keep sperm and eggs healthy and is critical for the production, repair, and functioning of DNA — pretty darn important for a pregnant mom! Get it from fortified cereal or cooked dried beans or peas.

Important advice: Trying to conceive?  the best time to conceive is during the winter months. Not only is a crackling fire on a chilly night sure to put you in the mood, but it seems that men's sperm are the healthiest in the wintertime. Researchers discovered that in healthy sperm producers, the greatest number of sperm with the fastest swimming speeds (go, go, go!) and the least amount of abnormalities were present in semen made during the chilliest months of the year.

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