Diet & Nutrition Center

Nutrition for you nutrition for two!

It's the stork calling!!! For your mind wandering to your mom-in law's chirpy say "that the sign of being a female is complete when she gives birth to a baby", isn't it true. Yes and here's helping the new mum eat well.
A woman who has been well nourished before conception begins her pregnancy with reserves of several nutrients so that the needs of the growing fetus can be met without affecting her health.

A New Life in You Pulls an Increased Surge for These Nutrients:-

• Energy: Additional energy is required during pregnancy to support the growth of the fetus, placenta, and maternal tissue and for the increase in the Basal Metabolic Rate (BMR). The RDA for energy intake is an additional 300 kcal/day.
• Protein: - The need for additional protein to support the synthesis of maternal and fetal tissues is well recognized. Look out for good sources of protein such as lean meat and chicken, fish, eggs, pulses, legumes.
• Fats and Essential fatty acids: ICMR suggests an intake of 30gms of visible fat (vegetable oil + saturated fats) everyday to meet the EFA requirements. This level of fat also provides necessary energy density to the diets.
• Vitamins: Maintenance of health during the course of pregnancy requires an adequate supply of vitamins and minerals, some of which have particular significance.
• Folic Acid: The RDA is 400?gs which includes a 300?gs increase over RDA for non-pregnant females. The increased intake ensures prevention of "Neural Tube Defects" like Spina bifida AND Anencephaly. It's wise to eat folate-rich foods such as barley, beans, fruit, green vegetables, orange juice, lentils, peas and rice.
• Minerals
• Calcium: An appreciable amount of calcium is involved in the fetal development. The new RDA for calcium during pregnancy is 1300 mg/day for women younger than 19 years of age and 1000 mg/day for adult women. So get your calcium from dairy foods such as milk, cheese and yoghurt, green leafy vegetables, nuts.
• Iron: - A marked increase in the maternal blood supply during pregnancy greatly increases the demand for iron. The pregnant women must have between 700 and 800 mgs of extra iron, most of which is needed during the last half of pregnancy when the heaviest maternal and fetal demands occur. Iron rich foods, such as beans, lentils pulses, dried fruit, green vegetables and fortified breakfast cereals, help build up your resources of iron in preparation for pregnancy. To help your body absorb iron have some food or drink containing vitamin C, such as fruit or vegetables, or a glass of fruit juice with any iron-rich meals.
• Zinc: - Zinc from plant foods is poorly absorbed by the body, so make an effort to get enough zinc in your diet. Good sources of zinc include leavened whole grains (such as whole-wheat bread), legumes (beans and lentils), soy foods, vegetables, and milk and yogurt.
• Fluids: - It's also important to drink plenty of fluids, especially water, during pregnancy. A woman's blood volume increases dramatically during pregnancy, and drinking enough water each day can help prevent common problems such as dehydration and constipation.
• Some Important Basics That Shouldn't Be Ignored:-
• Avoid smoking drugs and alcohol as it can have detrimental effect on the baby.
• Cut out coffee and avoid fizzy drinks full of caffeine and other chemicals, artificial sweeteners as it upsets the body's natural blood sugar levels and has been linked to miscarriage during the first three months of pregnancy.

Share this Article with your Friends