Ok so we are talking of you eating healthy for yourself and “not eating
for two”. Make sure you eat well and adding calories to your diet does not mean
eating junk. If you think for your unborn baby’s health I am sure you will eat
better and good food. Whatever you eat a part of it goes to your little one. So
please eat good and healthy food. BUT counting your calories and keeping a track
of #whatToEat” doesn’t mean you go on a diet or eat less than what you normally
eat. Eat healthy, good and enjoy it! :)
Protein: You need to eat loads of them and till
the 9month.Your body requires proteins in
good amount to help the foetus grow. So make sure that at least two of your
meals has proteins to give you right amount. If you are not much into proteins
then try some snacks rich in proteins like soya chunks, roasted black Bengal gram etc.
Food for proteins:-
Egg
Fish
Milk
Soya
Bengal gram
Cottage cheese/Cheese
Carbs: The building block as one says or the
main source of energy for your body to function well. Eat healthy like Whole
wheat, Rice and avoid refined form (White flour/Maida). Never leave them, you
always need them and eat them well.
Folate: You have to take
folic acid as prenatal and post natal medicines.
DHA: This helps in baby’s brain and eye development. Its present
mostly in nuts, olive oil and one can take DHA fortified food as well.
Iron and Vitamin C: You need Iron
during and even after delivery till you are breast feeding the baby. The
sufficient amount of iron ensures your haemoglobin mark as per the requirement
as in ensures a healthy baby as well.
For
VitaminC Indian gooseberry or any tangy fruit(oranges/sweet lime) will suffice your vitamin requirement. It is one of the
important vitamin which helps you in absorption of iron and also improves your
immunity.
Food for Vitamin C:-
Grapefruit
Kiwi
Mango
Tomato
Lemon
Food for Iron:-
All green leafy vegetable.
Spinach
Dry Fruits
Beans and Peas
Calcium and Vitamin D: For baby to grow in
the right way with healthy bones one needs to have Calcium. If there is
insufficient amount of calcium intake, your baby draws it from his/her mothers
stored calcium. So one should take calcium tabs(especially for vegetarians)
during pregnancy and throughout your breast feeding time. For Calcium absorption
VitaminD is a must. So one can take Vit.D fortified Calcium tabs. Else Great
source of VitaminD is SUN.
Food
for calcium:-
Almonds
All
dairy products(Milk, buttermilk, yogurt, cheese)
Tofu
Water: Fluids are important part of pregnancy. And most important
of all is water. Even if you cant control or need to go to loo on the middle of
the night one needs to drink water/ Coconut water to stay hydrated and to prevent
constipation which a lot of ladies face during pregnancy.
P.S. :- Make sure your weight
should not increase more than 11-12 kg till ninth month(full term) and consult a doctor if there is a sudden
increase in weight. Please DON'T DIET
Happy mommying!!
#NewMom, #NouvelleMaman, #IAmPregnant, #WhatToEatInPregnancy, #WhatToEatDuringPregnancy, #MomToBe, #MotherToBe, #WeightInPregnancy
