Pregnancy is the one time in your life when your eating habits directly affect another person. Your decision to incorporate delicious vegetables, whole grains and legumes, lean protein, and other wise food choices into your eating plan before and during pregnancy will give your baby a strong start in life.
When you're pregnant, your baby lives and grows on what you eat. A mother who eats healthy foods is more likely to have a good pregnancy, give birth to a healthy baby, and have a good supply of breast milk.
It is a wonderful fact –your body will gain weight during your pregnancy! As you watch your weight begin to increase, take it as proof that your body is nurturing your growing baby.
Water and other fluids: 8 glasses each day (not counting coffee, tea, and soft drinks)
Beans: A Nutritional Power House
Beans, peas and peanuts belong to the plant family. Beans are an inexpensive and delicious food that you will want to eat regularly because of their numerous health and longevity benefits. Beans are inexpensive, nutritious and are linked to lower rates of disease. When dried, they have a long shelf life and are very versatile.
Beans are an extremely beneficial component in all diets because they are high in complex carbohydrates, protein and dietary fiber, low in fat, calories and sodium, and completely cholesterol-free. As little as a half-cup of beans added to the daily diet can be very helpful in reaching important nutrition goals.Beans are an excellent, non-fat source of protein. Just one cup of beans provides as much as 16 grams of protein.
Beans are loaded with complex carbohydrates – the nutrient that provides energy to the muscles and brain. Just one cup of beans can provide 15 percent of the carbohydrates needed daily. Plus, beans have the best type of carbohydrate for maximum energy.Ounce for ounce, complex carbohydrates provide half the calories of fat. They are absorbed more slowly than simple carbohydrates, such as table sugar and candy, so beans easily satisfy hunger for longer periods of time. Other than non-starchy vegetables, they are one of the least glycemic sources of carbohydrates, because the starch is either slowly absorbed or resistant. 1/3-1/2 cup servings are recommended.
Beans are one of the best sources of dietary fiber, containing both insoluble and soluble fiber. Insoluble fiber, generally thought of as “roughage” that moves quickly through the digestive system, is important in our diets because it helps promote a healthy digestive tract and can reduce the risk of some types of cancer. During digestion, soluble fiber forms a gel-like substance, which helps the body handle fats, cholesterol and carbohydrates. Soluble fiber plays a role in helping to lower blood cholesterol levels, one of the main risk factors for the development of cardiovascular disease.
When it comes to getting calcium, every bit helps. Adding beans to your diet is a good way to reach your recommended intake. The recommended calcium intake for adults is 1,000 mg per day. A half-cup of beans provides as much as eight percent of the recommended daily allowance for calcium – as much or more than some kinds of ice cream or frozen yogurt.
Beans contain an abundance of potassium, which may help reduce your risk of high blood pressure and stroke. Many dry beans contain a good source of potassium naturally. Just one-half cup of cooked dry beans contains as much as 480 mg of potassium. Plus, dry-packaged beans are naturally low in sodium, with no more than 5 mg of sodium in a one-half cup serving.
Beans contain the most fiber and protein of all the vegetables.You already know protein is important during pregnancy, but you may not yet realize that fiber could become your new best friend during the nine-month wait. 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.
Beans are high in antioxidants, a class of phytochemicals that incapacitate cell-damaging free radicals in the body. (Free radicals have been implicated in everything from cancer and aging to neurodegenerative diseases like Parkinson's and Alzheimer's.)
Iron:Iron is necessary to the development of red blood cells, which carry oxygen throughout the body. Without enough oxygen, the body's organs and tissues cannot operate well. Iron also helps fight pregnancy symptoms of tiredness, irritability, and depression. During pregnancy, iron is absorbed at a quicker rate so a higher intake is required to ensure both mother and baby get the adequate amount.
Don’t allow fear of gas to keep from enjoying beans’ versatility and nutritional advantages.
More Health Benefits of Beans
Many beans, especially soya beans, have impressive health benefits.
Diets rich in beans can help to: regulate colon, lower cholesterol, reduce risk cancer, lower blood pressure, prevent constipation, prevent other bowel problems, improve diabetics’ blood glucose control.
Green Beans:Green beans contain folic acid is important for pregnant women. Pregnant women can eat green beans since the beginning of pregnancy or before pregnancy. Efficacy of folic acid contained in neural development is very good for the baby in the womb.Benefits of green beans that contain folic acid may also prevent the occurrence of infant heart defects, cleft lip, and various other disabilities. In addition Folic acid may also increase the intelligence of babies.
Green beans are very good for heart health. Unsaturated fat content in green beans safe for consumption and heart health benefits. Because the fat is unsaturated fat, for those who have problems with weight did not have to worry about eating green beans.
Green beans can strengthen bones. Green beans contain phosphorus and calcium are very useful in the growth and strengthens bones. In addition, the protein content of green beans are also very high (around 24%). By eating green beans reduce the risk of asthma statement, the baby to be born.
Black Beans: Recent research has shown that black beans provide special support for digestive tract health,and particularly our colon.The soaking of black beans in water has always found fairly widespread support in food science research as a way of improving overall black bean benefits. Recent research has recognized black beans as a strong contender in phytonutrient benefits.
Make a fruity salad with black beans, chunks of pineapple or mango, red bell peppers, olive oil, and a squeeze of lime juice.
It's easy to get 30, 40, 50 or more grams of fiber a day. There are four foods that supply lots of healthy fiber …
* Whole grains
… and in that order, with beans being the best source of fiber. Set a target of at least 40 grams per day. Beans have approximately 15 grams of fiber per cup.
Plant based, low-fat foods help to keep leptin levels high – while fatty foods, like animal products, suppress your leptin supply. And guess what? Beans are only 2-3% fat which means they raise your leptin levels and reduce appetite, while causing your metabolism to work harder and faster.
Dried fruit, such as raisins, apricots, cherries, and cranberries are high in essential iron. Cranberries are also helpful in preventing urinary tract infections that can occur during pregnancy.
Nuts, such as almonds, walnuts, and unsalted peanuts, are excellent food choices (unless, of course, you have a nut allergy). Almonds are a good source of cancer fighting antioxidants and calcium. Calcium is a nutrient needed for the development of strong bones and teeth. Your growing baby requires calcium to develop. If you don't consume enough calcium (1000 to 1300 mg) to meet the needs of both, your body will take the calcium from your bones and give it to the baby. This can cause you a loss of bone density and put you at risk for osteoporosis.
Nuts, especially peanuts, are a great source of protein. This is especially helpful if you suffer from an aversion to meat or maintain a vegetarian diet. Protein is a vital building material for both you and your baby. It helps make infection fighting antibodies, builds blood, and supplies energy.
Nuts also contain folate and unsaturated fat that is critical to the development of your baby's brain.
This dried fruit/nut mixture was one of my favorite foods to eat during pregnancy. It was a delicious and portable snack. I often craved sweets and a few handfuls of this mix satisfied the desire while providing my body and my baby's body with many essential ingredients.
Take care of your unborn baby.
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)