NOURISHING DIET PLAN FOR SUPERMOMS-TO-BEWhat a woman eats and drinks during pregnancy is her Munchkin’s (baby’s)main source of nourishment. So, a mother-to-be should choose a variety ofhealthy foods and beverages to provide the important nutrients a baby needs forgrowth and development.A pregnant woman needs morecalcium, folic acid, iron and protein. The notion of eating for two hasundergone many changes in the recent years as researchers have become moreaware of how a food can affect mother and unborn babies. Different vitamins andminerals are important at different levels of pregnancy; the importance ofnutrition varies through each trimester. Follow a daily basis diet plan inevery trimester as mentioned in the tabular column.
FIRST TRIMESTER: – lasts for 1 week to 12 weeks. Duringfirst trimester body undergoes many changes, cravings or distaste for certainfoods, mood swings, tiredness, weight gain or loss, upset stomachs are oftenseen. Women may spend several weeks oftheir first trimester unaware that they are even pregnant. There are major development changestaking place in both the women’s body and her unborn child’s. Moms-to-be do notneed many extra calories this early, but what they do need is plenty of ironand folic acid. Obstetricians and gynecologistsreport that women need at least 400 mg of folic acid daily during their firsttrimester to prevent neural tube defects.Moms–to–beshould have dishes that are rich in folate, which is great for Munchkin’s(baby’s) developing nervous system. It should include foods that containvitamin B6, which may help ease nausea.
Iron-rich meals are essential as Ironhelps blood to move oxygen around body and blood volume increases. In first trimester plenty offolate rich foods are to be consumed, such as orange, baked potato, branflakes, asparagus, broccoli, eggs, leafy green vegetables, fortified orenriched cereals, breads and pastas, beans, citrus fruits. If queasy feeling is experienced,foods rich in B6 may help in morning sickness. Foods such as, banana, brownrice, black eye bean, whole grain toast, peanut butter, salmon, mixed nuts areto be consumed. In SECONDTRIMESTER,plenty of foods that help unborn munchkin grow. Foods such as, Kedgeree,salmon, sardines are rich in omega 3 fatty acids which help in baby’s braindevelopment.Calcium and vitamin D helps ingrowth of strong bones and teeth. Foods such as, milk, almonds, fromage frais,flaked almonds, sesame seed, sardines, soft cheese, halloumi, yoghurt drink,green yoghurt, cheesy baked beans, rice pot.
Pregnant women age 19 and over need 1,000milligrams of calcium a day; pregnant teens, ages 14 to 18, need 1,300milligrams dailyIron rich foods are to beconsumed as it helps to make red blood cells for growing baby. Foods such as,porridge, dried apricots, chicken, hummus, wheat bisk,watercress, spinach,shepherd’s pie, whole grain, ginger bread, dry fruits, spring greens, eggs,sweet apple lamb are to be consumed.InTHIRDTRIMESTER,plenty of energy is required during this time. Foods such as muffin with aslice of edam, banana bread, fruity flapjack, whole meal toast with baked beans, cheese on toast.
Vitamin K is required for blood clot whichhelps during delivery. Foods like, spinach pasta, rocket baguette, whole grain,melon, green beans, water cress salad, whole meal .Extra200 calories a day is required in this trimester so one should make sure tohave morning and afternoon snack.
· Normal weight of pregnant women requires an extra of 300calories on each day. A total calories of 1800 to 2400 during the pregnancy.· Bread, cereal, rice and pasta atleast 5 ounces per day are tobe consumed.
· One cup of raw or cooked vegetables , atleast 21/2 cups everyday is required.· ½ cup of fruit juice atleast 2 cups everyday are mandatory.· Meat, poultry, fish atleast 5 ounces evryday are to beconsumed.
Olive oil and canola oil are the best and healthy cooking oils.steaming the vegetables helps to retain its nutitional value.· Alcohol, caffeine( limit), uncooked meat, Fish with high levels of mercury:Seafood such as swordfish, shark, king mackerel, marlin, orange roughy andtilefish are high in levels of methyl mercury, according to the Academy ofNutrition and Dietetics, and should be avoided during pregnancy. Methyl mercuryis a toxic chemical that can pass through the placenta and can be harmful to anunborn baby’s developing brain, kidneys and nervous system, unpasturized milk, fried , fatty, spicy and sweetfoods must be avoided.” Moderation is the key”. Byfollowing some fairly easy nutrition guidelines, One can be on their way to ahealthy pregnancy.
· INCREASEDNUTRIENTSThe body hasincreased nutritional needs during pregnancy, require more micronutrients andmacronutrients to support both mom-to-be and baby.o Micronutrientsare dietary components, such as vitamins and minerals, that are only requiredin small amounts.o Macronutrientsare nutrients that provide calories, or energy. These include carbohydrates,proteins, and fats.o calories additional 300,in second and third trimesterscalcium 1200 milligramsfolate 600–800 microgramsiron 27 milligramsGRAINS are a good source of energy.Fruits and vegetables are packed with antioxidants, fiber, and water-solubleand fat-soluble vitamins.
Meats, nuts, and legumes provide body with protein, folate, and iron.Dairy products are great source of calcium and vitamin D.PROTEINProtein is critical for ensuring the proper growth of fetal tissue, includingthe brain. It also helps with breast and uterine tissue growth duringpregnancy. It even plays a role in increasing blood supply, allowing more bloodto be sent to baby.
FOLATEFolate, also known as folic acid, plays an important part in reducing the riskof neural tube defects. These are major birth defects that affect the baby’sbrain and spinal cord, such as spina bifida and anencephaly.IRONIron works with sodium, potassium, and water to increase blood flow. This helpsensure that enough oxygen is supplied to both mom-to-be and baby.Food cravings: – It is common for women to developa sudden urge or a strong dislike for a food during pregnancy.
Some commoncravings are for sweets, salty foods, red meat or fluids. Often, a craving is abody’s way of saying it needs a specific nutrient, such as more protein oradditional liquids to quench a thirst, rather than a particular food. Commoncravings during pregnancy include:· chocolate· spicyfoods· fruits· comfortfoods, such as mashed potatoes and pizzaIt’sfine to give in to these cravings sometimes, especially if you crave foods thatare a part of a healthy diet. However, you should try to limit your intake ofjunk food and processed foods. Example: – PicaPica is a disorder that causes cravings for items that contain nonutritional value. Pregnant women with pica may want to eat clay, cigaretteashes, or starch, among other strange substances. When a woman has pica duringpregnancy, it may indicate a lack of a specific vitamin or mineral.It’simportant to notify doctor if craving for nonfood items or have eaten nonfooditems.
Eating such items can be dangerous for both mother and baby.The Institute of Medicine (IOM) guidelines for total weight gain during afull-term pregnancy recommend that:· Underweightwomen, who have a Body Mass Index (BMI) below 18.5, should gain 28 to 40 lbs.(12.7 to 18 kilograms).· Normalweight women, who have a BMI of 18.5 to 24.9, should gain 25 to 35 lbs.
(11.3to 15.8 kg).· Overweightwomen, who have a BMI of 25.0 to 29.9, should gain 15 to 25 lbs.
(6.8 to 11.3kg).· Obesewomen, who have a BMI of 30.0 and above, should gain 11 to 20 lbs.
(5 to 9 kg). vTWINSThe IOM guidelines for pregnancyweight gain when a woman is having twins are as follows:· Underweight:50 to 62 lbs. (22.
6 kg to 28.1 kg).· Normalweight: 37 to 54 lbs.
(16.7 to 24.5 kg).· Overweight:31 to 50 lbs. (14 to 22.6 kg).· Obese:25 to 42 lbs. (11.
3 to 19 kg).Asidefrom eating well, it’s important to drink at least eight glasses of water eachday and to take prenatal vitamins. It’s difficult to obtain sufficient amountsof certain nutrients, including folate and iron, from food alone. Make sure tospeak with doctor about which prenatal vitamins you should take to ensure thatyou and your baby stay healthy.HEALTHY EXERCISE:-Besides eating a nutrition-focused diet, exercising during pregnancy can helpto manage weight. Swimming and walking are good choices.
However, avoid anyextreme sports or contact sports, such as rock climbing and basketball.If didn’t exercise before pregnancy, start out slowly and don’t overdo it. It’salso important to drink plenty of water so that you don’t get dehydrated. Makesure to talk to doctor before starting a new exercise routine.”GIVING BIRTH AND BEING BORN BRINGS US INTO THE ESSENCE OF CREATION,WHERE THE HUMAN SPIRIT IS BOLD AND THE BODY, A MIRACLE OF WISDOM.