It is a well-known fact that what a mother eats during pregnancy is important for her health and for the health and development of her baby. Therefore it is important for every mother to eat right during this period of pregnancy.Because pregnancy affects your immune system, you and your unborn baby are more susceptible to the bacteria, viruses, and parasites that cause foodborne illness.
This is a guide for a balanced diet during pregnancy will include an increase in some vitamins, nutrients and minerals.
Try for the following each day:
- 3 to 5 serves of breads/cereals, rice, noodles, pasta (one serve equals two slices of bread, one cup of cooked rice/pasta/noodles.
- 4 to 5 serves of vegetables and legumes (one serve equals one cup of salad, half a cup of vegetables/cooked beans/lentils).
- 4 serves of fruit (one serve equals one medium-sized piece of fruit, four dried apricots).
- 1½ serves of protein:eggs and nuts are the best source for pregnant women.
- 2 serves of calcium (250ml milk, 2 slices of cheese or 200g yoghurt).
Eggs are versatile and a good source of protein that provides amino acids you and your baby need. They contain more than a dozen vitamins and minerals, including choline, which is good for baby's brain development. However, be sure not to eat undercooked or raw eggs.
- Approximately 10 per cent of calories should come from protein. Protein is mainly found in eggs,nuts and beans.
- Approximately 35 per cent of calories should come from fat, which is mainly found in butter, oils, dairy products.
- Approximately 55 per cent of calories should come from carbohydrates, which are found in bread, pasta, potatoes, rice, corn and other grain products.
How much energy does a woman need during pregnancy?
It is considered normal to gain 10 to 12kg.
For practical reasons the pregnancy is divided into three periods:
- the first period runs from week 0 to 12 where it is normal to gain 1 to 2kg.
- the second period runs from weeks 12 to 28 in which it is normal to gain 300 to 400g a week.
- the third period runs from weeks 28 to 40 and it is normal to gain 1 to 3kg a month.
Where do the extra kilos come from?
- A total weight increase of about 11.2kg is normal.
- A baby weighs approximately 3.5kg before birth.
- The uterus grows to approximately 900g.
- The placenta weighs approximately 650g.
- The amniotic fluid weighs approximately 800g.
- The woman's breasts grow by approximately 400g.
- The weight of the extra blood is approximately 1.25kg.
- Water retained in the body tissues weighs approximately 2kg.
- The layer of fat beneath the skin weighs approximately 1.7kg.
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)