All foods are built of carbohydrates, fats, proteins, vitamins and minerals, fiber and water. Each food has a unique mixture of nutrients, with the food groups tending to have similarities. Foods in the meat group tend to be high in protein. Fruits and vegetables have a variety of vitamins and minerals, and whole grains are an excellent source of carbohydrates and fiber. To make the most of your eating, you should attempt to "balance" the nutrients in your diet by eating a variety of foods every day to provide a mixture of nutrients.
Your diet should include proteins, carbohydrates, vitamins, minerals, and fat.
The usual eating pattern that we suggest that pregnant women can use to keep up with their nutritional needs is as follows: breakfast, mid-morning snack, lunch, mid-afternoon snack, supper, bedtime snack, middle-of-the-night snack. If you are having trouble keeping up with the amount of food that you need, or if you are having trouble keeping your blood pressure within a normal range, we suggest that you eat something with protein in it (glass of milk, cheese cubes, handful of nuts etc), every hour that you are awake.
Pregnancy is definitely not the time to follow the low-carb craze — or to go crazy on refined carbs (like white bread, and sugary treats). But it is the time to explore the wonderful world of whole grains — and to enjoy the breads, cereals. Don't stop at whole wheat — you'll also find whole-grain goodness (plus vitamins and minerals essential to baby's development) in whole corn, rice, oats, rye, barley, and more, as well as in dried peas and beans (aka legumes). Complex carbs are also mom-friendly, since they combat nausea (thanks to their starchiness) and fight constipation (thanks to their fiber).
A grain is a seed, and as such is one of the most nutrient packed foods you can eat. Everything a baby plant needs to survive until it can feed off the land is provided in a whole grain. Whole grains are rich in nutrients including protein, carbohydrates, vitamins, minerals, fiber and unsaturated fat. Just about everything you and your baby need for a healthy pregnancy diet can be found in whole grains. In addition, it not only nourishes your body but helps keep your digestive system working well which is a big plus during pregnancy.
Current recommendations from researchers are to eat four to six servings of breads and cereals (preferably wholegrain or wholemeal) daily. One serving equals two slices of bread, one medium-sized bread roll, 1 1/3 cups of breakfast cereal or one cup of cooked rice, pasta or noodles.
- To make half your grains whole grains, substitute a whole-grain product for a refined-grain product. For example, eat 100% whole-wheat bread instead of white bread , or brown rice instead of white rice.
- Whole grain bread products are widely available and come in different varieties. When choosing whole grain bread, opt for 100% whole wheat or whole grain to get the maximum boost.
- In addition to breads, many starchy pastas also come in whole grain options. In addition to plain wheat, many pastas now come in a variety of whole grain sources, and are available in all the standard pasta shapes like macaroni noodles.
- It's also possible to get whole grains in your diet through snack foods. While these snacks do contain whole grains, remember to eat them in moderation, along with a healthy, balanced diet.
- You may be surprised to find that many of the foods you already eat contain whole grains. Or you may find that you can easily swap out some of the foods you already eat for the whole grain version of the same thing
- Popcorn, a whole grain, can be a healthy snack. Make it with little or no added salt or butter.
- For a change, try brown rice or whole wheat pasta. Try brown rice stuffing in backed green peppers or tomatoes and whole wheat macaroni in macaroni or cheese.
- It's easy to include whole grains in your diet by serving them as a side dish. You can cook and serve many of these grains as is, or you can add flavor with vegetables.
- Brighten your plate with vegetables that are red,orange, dark green. They are full of viamins and minerals.
- Keep a bowl of whole fruit on the table, counter or in the refrigerator. Buy fresh fruits in season when they may be less expensive and at their peak flavour. Add fruits to sweeten a recipe.
- At breakfast, top your cereal with bananas. peaches, or strawberries and blueberries. Drink 100% orange and grapefruit juice or try a fruit mixed with fat free or law fat yogurt.
- Try fruit at lunch: At lunch try banana or grapes or choose fruits for a salad. And experiment with fruit at dinner too. At dinner add crushed pineapple or include orange, dried cranberries or grapes in a salad.
- Dried fruits make great snacks. They are easy to carry and store.
Organize your refrigerator so ingredients for salads and sandwiches are easily accessible and ready to be used. You are much more likely to eat the fruit, vegetables and sandwich fillers if they are ready to eat. Convenience can be a plus when you are tired or hungry.
If you enjoy eating salads, vary the ingredients you buy to put in it. Select different greens each week and rotate your olives, onions, tomatoes, cucumber, radishes, carrots, sprouts and salad toppers such as nuts, seeds and cheeses. A bowl with a tight fitting lid can keep made-up salads fresh for a few days so you can grab as much as you are hungry for quickly.
Keep in the mind the following advice in order to keep your weight gain within the normal ranges:
- Remember that with every bite of food that you take, you are also “feeding” your baby. If it is something that will benefit you both, go ahead and enjoy. If it is something that will simply satisfy your sweet tooth, you might want to reconsider and opt for something healthier.
- Pregnancy is NOT a time to diet. Remember, if you are starving yourself, you are starving your baby. With that in mind, you should never skip a meal. Even if you are not hungry, try to eat something small, but healthy. Many pregnant women find that they prefer to eat five or six smaller meals, instead of three big meals. This many minimize your nausea and heartburn.
- Each day, be sure to eat a combination of protein, fruits, vegetables, whole grains, legumes, iron-rich foods and calcium-rich foods. In order to maintain healthy bones for yourself, it is important that you consume four to five servings of calcium each day.
- Drink at least eight 8-ounce glasses of fluid each day, including water, milk, fruit juice, vegetable juice, soup, and plain soda water or seltzer.
Goals for healthy eating
- Eat and drink at least four servings of calcium-rich foods a day to help ensure that you are getting 1200 mg. of calcium in your daily diet. Sources of calcium include dairy products, leafy green vegetables, dried beans or peas, and tofu.
- Vitamin D will help your body use calcium. Adequate amounts of vitamin D can be obtained through exposure to the sun and in fortified milk,and eggs. You should receive 10 to 15 minutes of direct sunlight to the hands, face, or arms three times per week or take a supplement as prescribed by their health care providers.
- Eat at least three servings of iron-rich foods per day to ensure you are getting 27 mg. of iron in your daily diet. Sources of iron include enriched grain products (rice), eggs, leafy green vegetables, broccoli, Brussels sprouts, sweet potatoes, dried beans and peas, prunes, and peanuts.
- Choose at least one source of vitamin C every day. Sources of vitamin C include oranges, grapefruits, strawberries, broccoli, cauliflower, Brussels sprouts, green peppers, tomatoes, and mustard greens.
- Choose at least one source of folic acid every day. Sources of folic acid include dark, green, leafy vegetables, and legumes such as, black beans, black-eyed peas and nuts.
- Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, apricots, and cantaloupe.
- Choose at least one source of vitamin B 12 a day. Vitamin B 12 is found in animal products including eggs, and dairy products. Your health care provider might recommend a vitamin B 12 supplement.
- Limit caffeine to no more than 300 mg. per day
- The use of non-nutritive or artificial sweeteners. The use of saccharin is strongly discouraged during pregnancy because it can cross the placenta and might remain in fetal tissues. Talk with your health care provider about how much non-nutritive sweetener is acceptable during pregnancy.
- Limit salty foods -- Salt causes your body to retain water. Do not restrict salt unless prescribed by your health care provider.
- Decrease the total amount of fat you eat to 30 percent or less of your total daily calories. For a person eating 2000 calories a day, this would be 65 grams of fat or less per day.
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