Friday, May 3, 2013

Garbh Sanskar:Healthy Eating

Healthy Eating:In Easy Steps

Pregnancy is the most beautiful phase in a woman's life. It brings about emotional and physiological changes as well as poses extra demands on the body. Good nutrition during pregnancy helps keep the mother and baby healthy.
A pregnant woman’s diet should be high in protein, low in fat, and low in sugar. Cut down on your salt and sugar intake completely. Take lots of fresh leafy vegetables, pulses, cereals, sprouts, almonds, apricots. A balanced diet is what you should aim for. It is important to Stay away from all junk food, chips, fast food,street food and carbonated drinks during this period. I know it is so difficult to give up on these things, I had banned myself from taking sweets, junk food, and aerated drinks during the entire period of pregnancy.
It is always advisable to eat 5-6 small meals each day, instead of 3 large ones.
Your baby can receive the nutrition needed to grow and develop while you follow a vegetarian meal plan during your visit at our hospital. During pregnancy, it is important to choose a variety of foods that provide enough protein and calories for you and your baby. Depending on the type of vegetarian meal plan you follow, you might need to adjust your eating habits.
  • Eat a variety of foods to get all the nutrients you need. This diet includes fruits, vegetables, beans, grains, seeds, and nuts. All sources of protein as mention in my blog earlier.
  • Choose foods high in starch and fiber such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.
  • Choose at least one source of folic acid every day. Sources of folic acid : dark, green, leafy vegetables, and black-eyed peas.
  • 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.
  • Eat at least three servings of iron-rich foods per day to ensure you are getting enough iron in your daily diet. Leafy green vegetables,broccoli are best source of it.
  • Choose at least one source of vitamin C every day. Sources of vitamin C include oranges, grapefruits, strawberries, broccoli, cauliflower, green peppers, and tomatoes.
  • Choose at least one source of vitamin A every other day. Sources of vitamin A like carrots, pumpkins, spinach  etc.
  • Drink plenty and plenty of fluids like water and fresh fruit juices because the excessive peeing can drain you of water. Fluids do not include carbonated drinks and colas because they only provide empty calories and do nothing to keep the body hydrated.
Get plenty of rest because your body is really working hard to keep the baby alive and kicking, don’t give it extra stress by doing strenuous work. Also, once the baby has arrived, sleep becomes a luxury, isn’t it?.Listen to music which calms you down. Studies have shown that the babies respond to pleasant music, it calms you and your baby down. Classical music pieces  is highly recommended.
Talk with your baby, read out a book to him/her, and sing while it is still in your womb. Your voice does reach your baby and remember that your voice comforts your baby. It can also hear other sounds although when those sounds reaches the baby,but the babies do respond to them.
Touch your tummy often. The soothing heat from your hand does give comfort to your baby and he/she will often swim towards where you have kept your hand.
A woman’s health and behavior in pregnancy affect her baby. A poor diet and certain bad habits can hold back the baby’s development. Hence during pregnancy, you should not only take good care of your own but makes sure that you and the baby are fit and well.
Ayurveda Garbh Sanskar teaches you everything right from beginning till baby’s born.
Do not diet or try to lose weight during pregnancy. Both you and your baby need the proper nutrients in order to be healthy. Keep in mind that you will lose some weight the first week your baby is born.
This information is provided here and is not intended to replace the medical advice of your doctor or health care provider. Please consult your doctor for advice about a specific medical condition.
Best of your knowledge about GARBH SANSKAR.
Dr Unnati Chavda

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