Wednesday, July 17, 2013

Garbh Sanskar: Healthy Foods To Eat During Pregnancy VI

“If something is disturbing your peace in your pregnancy, remember you are the one who can restore the peace as PEACE is who you are! Simply turn within, anchor the peace within and imagine a blue waterfall cascading down your entire body. Breathe deeply into the blue energy and light for several minutes and affirm "I am at peace in my body temple. Nothing can disturb the peace that I AM."

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Now that you're pregnant, you're probably getting hit with a ton of advice on what's safe and what's off-limits -- especially when it comes to fitness and nutrition. Good nutrition during pregnancy is essential --the nutrients you give your body are the building blocks of strong, healthy growth for baby.

Protein:

Amino acids are the building blocks of protein and are abundant in fruits, vegetables, nuts, grains and other vegan foods. Eating a wide variety of healthy foods supplies all essential amino acids which is necessary for optimum health.

Protein is essential for the proper development of your unborn baby. This nutrient is particularly important during the second and third trimesters when your baby is growing so rapidly. Most reasonable diets provide enough protein for healthy people. Eating a variety of foods will ensure that you get all of the amino acids you need.

It is generally said that a vegetarian or vegan diet is low in protein. The fact is that the protein foods like pulses (peas, beans and lentils), nuts, seeds and grains in a vegetarian diet are packed with proteins, these are foods high in protein. The vegetarians can meet their requirement of protein easily if they eat a variety of protein rich foods in amounts providing them enough calories to maintain their weight. Almost all vegetables, beans, grains, rice, tofu,nuts and seeds contain protein. Note that protein in pulses is 27% of calories, in nuts and seeds 13% and in grains 12%. On the other hand, food like fruits, sugars, fats and alcohol are low in protein.

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All beans, lentils, and peas are an excellent vegetarian and vegan source of protein, so eat whichever one you like! Black beans, kidney beans, Indian dhal, and vegetarian chili. .

Eggs are a nutritional powerhouse during pregnancy. They are low in calories and high in protein. Eggs that are naturally fortified with the omega-3 fatty acid DHA are even better for your baby, as DHA is essential for brain development and eye formation. Enjoy eggs scrambled, poached or hard-boiled. For an added boost of nutrition, add some fresh vegetables and some low-fat cheese to an egg omelet. Peanut butter is another healthy way to obtain protein during pregnancy. Try spreading some on a slice of whole wheat toast as part of your breakfast.

Peanut butter on toast - Yes, this does include bread, but it is a good way to increase protein.Peanut butter is a high source of protein as well. 30 grams of peanut butter contain 7.5 grams of protein. Although peanut butter is a food that is higher in fat, when added to a vegetarian diet in moderation, it will help to meet the daily recommendation of protein.

Smoothies made with nut butter or yogurt. Or a real food protein shake. 

Protein-rich foods, especially breakfast favorites such as milk, yogurt, eggs and whole grains are good.

  • Scrambled eggs, whole wheat toast, and orange juice
  • Yogurt, whole grain cereal, and apple slices
  • a glass of milk
  • A fruit and yogurt smoothie.
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    Protein rich foods:

    • almonds
    • cashews
    • mixed nuts
    • peanuts
    • peanut butter
    • pistachios
    • walnuts
    • Beans and peas
    • wheat,Rice, Jower,Maize and Bajra
    • Chana, moong, soyabean, udad, rajma.

    Vegetables rich in protein:

    Soyabeans

    Soybeans are the No. 1 source of vegetable protein, and are a complete protein, meaning they contain all of the essential amino acids. Each cup of cooked soybeans offers 29 g protein.

    Spinach

    Known for its excellent nutrient profile, spinach is also a good source of protein. Cooked spinach contains 5.3 g of protein per cup, while frozen or canned, drained spinach contains slightly more at 6 g per cup.

    Potato

    A potato with its skin provides about 5 g of protein – removing the skin drops its protein content by 2 grams. Sweet potatoes have about 3 g of protein per potato.

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    Broccoli

    Broccoli is another vegetable that contains an abundant amount of protein. Its protein content is 34% of its dry matter, offering 4.6 g of protein per cup of cooked broccoli. Cauliflower, a cousin of broccoli, is not too far behind at 27%, or about 3 g per cup.

    Although at the bottom of the list, dried apricots are also an option that is high in protein. An 8 ounce serving of this dried fruit provides 5 grams of protein. Dried apricots are low in fat and cholesterol and are a great protein option for vegetarians.

    Last but not least is a fruit that is high in protein. Avacado is a protein rich food that provides about 5 grams of protein per 8 ounces mashed. This fruit is great added to any vegetarian diet.

    Article: How domestic abuse can scar an unborn child for life

    http://www.dailymail.co.uk/health/article-2016452/Babies-born-stressed-mothers-struggle-emotional-scars-life.html

    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

     

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