Tuesday, July 16, 2013

Garbh Sanskar: Healthy Foods To Eat During Pregnancy V

Being pregnant may bring a lot of changes to your daily life. One of the most common and major changes are dietary habit changes. Even if you had a healthy diet prior to becoming pregnant, you may begin to look at what you eat and how you eat different now that you're expecting. Here are some tips to ensuring your diet is what it needs to be during pregnancy.

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Fortified Breakfast Cereal

You knew folate was important before conception and during your first few weeks of pregnancy, but your needs for the B vitamin stay high the whole nine months. Experts advise getting 400 micrograms per day through vitamin supplements or fortified foods (breakfast cereal is an easy way to do it, since many brands contain 400 micrograms per bowl), and another 200 micrograms through foods that are naturally high in folate, such as asparagus and black-eyed peas.

Dried Beans & Lentils

All women need 10 extra grams of protein a day during pregnancy (for a total of at least 60 grams); beans and lentils are an excellent source, with about 15 grams per cup. They're also high in fiber, which helps to combat constipation. And 1 cup of cooked lentils meets half of your daily folate requirement. "Add them to rice dishes and salads,".

Cheese

Soft cheeses are off-limits, but varieties such as  mozzarella can be a big help in meeting your calcium requirements -- each ounce contains between 150 and 200 milligrams. Cheese is also high in protein.

Oatmeal

It's easy to get your day off to an energizing start by  a bowl of oatmeal a few times a week. Why? Complex carbohydrates like oatmeal keep you satisfied longer, and the oat bran it contains can help lower your cholesterol levels. Instead of buying high-sugar flavored oatmeal, cook up the plain kind.

Leafy Greens

Cooked spinach has high levels of folate and iron. Increase the nutrient value of your salads by passing up favor of darker-colored lettuces (the deep colors signal higher vitamin content). You can also add greens to a sandwich or stir them into soups and pasta dishes.

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Soy Foods

It's perfectly safe to follow your vegetarian eating plan while you're pregnant -- as long as you're diligent about getting necessary nutrients such as protein (your doctor or a dietitian can help you devise a healthy plan). So be sure to include foods like tofu, which packs 10 grams of protein per half cup.

Dried Fruit

It's a tasty, portable snack that's especially helpful when you're craving something sweet. Choose dried fruits such as apricots, cherries, and cranberries (which can also help to prevent urinary tract infections).

Your Pregnancy Meal Plan

This plan is designed so that you can pick a different meal and snack for each day of the week. And you get to eat lots -- breakfast, lunch, dinner, two snacks (one calcium rich, one regular), and a treat. Woo hoo!

High-Fiber Cereal, Milk, & Berries

Almost all cereals are fortified with vitamins and minerals, making them a simple snack that provides lots of nutrients. And if you don't like drinking milk, pouring it over cereal will help you get the calcium both you and your baby need. When buying cereal, choose one that's high in fiber and made with whole grains. Basic cereals are best since those with crunchy clusters or sweet coatings tend to be higher in fat, calories, and sugar. Top the cereal with fresh berries for additional vitamin C, fiber, and antioxidants.

Fruit & Yogurt Smoothie

Make it your own at home using non fat yogurt and your choice of fruit and you'll get a healthy serving of protein, calcium, and other important nutrients. Frozen fruit will give your smoothie a thicker texture, so use fresh fruit if you like a thinner consistency. And don't go overboard on the juice. The calories and sugar in juice -- even 100 percent fruit juice -- can add up quickly.

Apple with Cheese

An apple a day is good for everyone, including pregnant women. Apples are a great source of both insoluble fiber, which fights constipation, and soluble fiber, which can help lower cholesterol. All that fiber also keeps you full. Add in a small slice of protein-rich cheese for an even more satisfying snack. When buying apples, you might want to consider organic apples since the regular ones tend to have lots of pesticide residue on the skin.

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Mango Cubes

A cup of this tender, colorful fruit has just over 100 calories, making it a tasty snack when you want something sweet. In fact, most of its calories come from its naturally high sugar content. In addition to a sweet taste, you'll also get 3 grams of fiber per cup of mango, along with vitamin A and a good amount of vitamin C. A known antioxidant, vitamin C is important for the building and repair of body tissue and also helps support a healthy immune system.

Baked Potato

Potatoes are another smart portable snack. They're easy to make in the microwave but can also be eaten cold. The potato skin is high in insoluble fiber so can help with constipation. Potatoes also have potassium, folate, and iron. Iron helps red blood cells carry oxygen throughout the body and plays a role in brain development. Vitamin C, another nutrient in the potato, helps your body better absorb iron -- yet another reason to eat potatoes. 

Yogurt with Cereal

Rich in calcium and protein, yogurt is a nearly perfect pregnancy food. Choose low-fat or fat-free plain yogurt. Stir in a little cinnamon for flavor, then add a crunchy cereal topper. Choose whole grain cereals that have at least 5 grams of fiber per serving and less than 6 grams of sugar. 

Oatmeal

You don't have to save oatmeal for breakfast. It's great any time of the day. Full of heart-healthy soluble fiber, oatmeal is portable and easy to make. Just add water or milk and microwave. Flavour your oats with raisins, which have fiber and potassium, a mineral that regulates fluid balance in the body and helps nerves and muscles work properly.

Hard-Boiled Eggs

Portable and high in protein, hard-cooked eggs are a great snack when you're on the go. If you're an egg white-only type of gal, now's the time to eat that yolk. While the white is high in protein, the yolk is full of valuable nutrients, including choline, which plays a role in fetal brain and nervous system development, and folate, which helps prevent neural tube defects. Cook up a batch of eggs once a week so you can easily grab one when time is short.

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Toasted Almonds

Almonds are nutritional powerhouses filled with fiber, protein, vitamin E, potassium, magnesium, and heart-healthy monounsaturated fat. They're rich in disease-fighting phytochemicals and have good amounts of nutrients such as fiber, iron, and calcium that are especially important for pregnant women. You can eat almonds raw but their flavor really comes out if you toast them in the oven for just a few minutes. Combine with dried cranberries or just grab a handful when hunger strikes.

Banana: Make it half

Bananas give you a good dose of fiber, potassium, vitamin C, and vitamin B6. Vitamin B6 helps form red blood cells, and some studies have shown that it may help with morning sickness. Roll your banana in a little wheat germ and you'll get additional B vitamins, the antioxidant vitamin E, and fiber.

Carrot

Rich in the antioxidant beta-carotene. For convenience, choose baby carrots. To make a healthy dip, stir some ranch dip mix into low-fat sour cream.

Dried Apricots

Apricots are high in beta-carotene, an antioxidant that gives the fruit its bright orange color. In the body, beta-carotene converts into vitamin A -- a vitamin that helps develop and maintain healthy teeth, bones, and skin. Apricots are delicious when eaten fresh but are usually only available in the spring. Dried apricots are available year-round, so keep some on hand for when you crave something sweet. And for a special dessert, top them with a little melted dark chocolate.

Garlic

A mild case of bad breath is well worth the benefits of this herb. Garlic cuts your risk of preeclampsia, a serious condition also known as pregnancy-induced hypertension. About a quarter of women with high blood pressure during pregnancy develop preeclampsia, and those who've had it are more than twice as likely to have heart disease later in life.

Water

* Drink a glass as soon as you wake up, and have a full glass or two with each meal.
* Find the temperature you prefer. This will help you drink more.
* If you don't like it plain, add a splash of 100 percent fruit juice, or use frozen juice in ice cube trays to give a little flavor.

Popcorn

The next time you want to munch on something salty while in front of the TV, pick popcorn instead of potato chips. You'll satisfy your craving for some salt without the fat found in greasy chips.

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If you'e not a big meat eater, it's important to find other places to get your protein. Peanut butter is full of it, but it is also high in fat, so make sure to measure out a portion instead of eating it from the jar. Evenly distribute 1 tbsp peanut butter on top of snack crackers, then top each with another cracker to make sandwiches.

Cashew Trail Mix

Heart-healthy unsaturated fats, like those found in nuts, help your baby's brain develop while keeping you full. Mix 2 tbsp cashew pieces with 1/2 cup whole grain cereal.

The Well-Balanced Diet

To get the nutrients you and your unborn baby need, plan your meals to include these daily basics:

  • 6 to 11 servings of grain products
  • 3 to 5 servings of vegetables
  • 2 to 4 servings of fruits
  • 4 to 6 servings of milk and milk products
  • 3 to 4 servings of protein foods
  • 6 to 8 glasses of water, fruit juice, or milk
  • Limited servings of fatty foods and sweets

Important: Anything with a lot of vitamin A. You need a small amount of vitamin A to keep healthy. However, large amounts can harm an unborn baby.

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

1 comment:

  1. Thanks for sharing ood and helpful article with us. I really have enjoyed all of this very cool information.
    Complication during pregnancy

    ReplyDelete