Garbh Sanskar:Food To Eat: Part VI

Pregnancy is a crucial time for women to eat more iron, calcium, protein, vitamins A, B and C, folate, magnesium, selenium (required for the thyroid gland) and zinc.
Nutrition Experts/Dietian Saying that…

Banana: Having bananas during the early weeks of pregnancy may help with nausea that many women experience. Bananas are a great source of vitamin B6 (helps with morning sickness), fibre, vitamin C and potassium.

Spinach:These leafy greens are packed with folate. "Adequate folate is required in early pregnancy to prevent neural tube defects (birth defects of the brain and spinal cord).Spinach also contains fibre, manganese, iron, vitamin A, C and K.

Beans:Most of us know that beans are an excellent source of protein and fibre, but beans during pregnancy will help you deal with constipation. "Almost 40 per cent of pregnant women will become constipated at some point during pregnancy. Common triggers for constipation include the pressure on your growing uterus, the pregnancy hormone progesterone that slows your digestive track, and iron supplements. Beans also contain a rich source of folate and iron.

 
Eggs: Looking for the good stuff? Check the yolk. "Egg yolk contains choline, an essential nutrient that plays a crucial role in the development of your baby’s brain in addition to boosting your own brain,". Expecting moms should get around 450 mg of choline each day. And if you're a vegetarian or don't like eggs, other sources include, milk and soy beans.

Avocados:This nutrient-dense fruit is bursting with goodness. "Avocados are a great source of fibre, vitamin K, folate, vitamin C, potassium and vitamin B6,". Filled with healthy mono-unsaturated fats, these are the "good" fats that can help protect against heart disease. Avocados have been known to help fight morning sickness and help your baby’s brain and tissue growth.
Yogurt :Regular non-fat yogurt has six to eight grams of protein per serving. It's also a good source of calcium — which every woman needs during pregnancy.

Papaya:This tropical food is full of vitamin C, folate, fibre and potassium. "Papaya is also a natural way to soothe heartburn, which is often experienced during pregnancy, especially in the third period,". However, pregnant women should only eat ripe papaya, as unripe papayas contain pepsin in their latex (the resin from the papaya tree), which can induce contractions.

Nuts:As discomfort becomes more common during the third period, it's important to eat frequently. "Nuts are a great source of protein and heart healthy fats, and make a great snack since they're easy to store,". Nuts like almonds, walnuts, pistachios and cashews all have healthy fats, protein and fibre.

Meal planning doesn't have to take a lot of time! Do it once or twice a week when you write out your shopping list. The more you plan the easier it gets. A little planning goes a long way in helping you have healthy eating habits.

Take care of your unborn baby

Disclaimer
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)
www.ayurvedapanchkarma.in

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