Does eating for two mean that you get to eat twice as much of everything?. You'll only need to eat an average of about 300 calories a day (more, if you're very active) above what you'd eat to maintain your pregnancy weight gain — the equivalent of, say, two glasses of skim milk and a bowl of oatmeal. Eating well in the first trimester is more about keeping your energy up.
By the second trimester, though, you should up your daily calorie intake during pregnancy by 350 calories, and toward the end of your pregnancy, you can eat an extra 500 calories per day. Of course, there are exceptions to this formula. For example, if you're carrying twins, or were significantly underweight to begin with, you'll probably need more calories during pregnancy; if you were seriously overweight, you might be able to get along on a somewhat lower calorie intake during pregnancy.
you need protein, calcium, vitamin C foods, green leafy and yellow vegetables and fruits, other fruits and vegetables, whole grains and legumes, iron-rich foods, the right amount of fats and salt foods, water and other fluids, and your prenatal vitamin supplements. If you're gaining weight too quickly, you're getting more than you need.
Protein is made up of the amino acids that build your baby's adorable face and every cell below it. At 37 weeks pregnant your baby's brain, in particular, needs these raw materials to transform itself into the wondrous organ that will help your baby breathe, walk, talk.
Protein: During pregnancy, you need three servings of protein every day (the equivalent of about 75 grams). Getting your full protein quota is never more important than it is during this final trimester, when your baby's brain is developing fast and furiously — but it's also a great time to up your intake of good protein sources that are extra high in omega-3 fatty acids, like DHA (another must-have nutrient when it comes to baby brains — plus, one that's known to lower your risk of postpartum depression).
If you don’t eat meat, which is one of the main sources of protein – but definitely not the only, you will need to be sure that you are getting your protein requirements from other sources
- Legumes: These power plants are chock-full of protein, and you're probably already old friends with split or green peas, soybeans, black, navy, kidney and pinto beans, as well as peanuts and peanut butter.
- Whole grains: Thought whole grains were just a good source of…grains? You can also count on them for protein (and count them toward your protein requirement). Get a protein boost (plus plenty of baby-friendly B vitamins, including folate) from whole wheat, brown rice, or high protein pasta, whole-grain cereals, whole-grain breads.
- Nuts and seeds: Besides being a protein provider, nuts and seeds are full of those fabulous fats (including omega-3). Great for snacks, sandwiches, and salad toppings. Try almond butter for a change of pace (or if you have peanut allergies), walnuts, cashews, pistachios, almonds, sunflower seeds etc.
- Soy: Delicious, nutritious, and all the rage, soy products are a great way to pack in your protein. Get your soy joy from soy chips, soybeans (roasted as snacks or steamed ,perfect in soups, rice dishes, and salads), cheeses," "milk," and "dairy" soy products.
Calcium: If you don't "got milk" or other dairy products, you'll have to cash in on calcium a different way. Luckily, dairy products aren't the only sources of calcium (they're just the most well-known). Calcium-fortified orange juice or other fruit juices can offer as much calcium as milk, cup for cup. For other dietary sources of calcium, turn to green leafy vegetables, sesame seeds, almonds, calcium-fortified soy products.
Iron: Iron is essential for the manufacture of red blood cells that carry oxygen around the body. During pregnancy iron is needed in larger amounts because the mother’s blood volume increases and the baby’s blood is also developing.
Lack of iron can cause anaemia, which means the red blood cells are not able to carry enough oxygen around the body leaving you tired and less able to fight off infections. Anaemia during pregnancy can persist after the birth of the baby and can also affect the baby’s iron stores.
Iron is present in spinach, tomatoes, berries, Brussels sprouts, broccoli, apricots and many other fruits and vegetables. A half cup of boiled spinach, the most iron-dense of the common vegetables, has 3.2 mg of iron.
Lentils, soybeans and tofu, kidney beans, lima beans, navy beans and most other beans are good vegetable sources of iron. Just 1 cup of boiled lentils has 6.6 mg of iron.
Dried fruits including prunes, raisins and apricots
Eating at least three servings of iron-rich foods a day will help ensure that you are getting 30 mg. of iron in your daily diet
Vitamin C helps your body use iron. It is important to include sources of Vitamin C along with foods containing iron and iron supplements. Foods high in Vitamin C include orange juice, grapefruit juice, green peppers, broccoli, melon, strawberries, and cabbage.
Vitamin B12:Lack of vitamin B12 causes anemia, nerve damage, fatigue and poor memory. B12 is responsible for blood formation and division of cells. It is also vital for complete functioning of the brain and nervous system Your mission as a pregnant vegan (now that you've chosen to accept it) is to make sure you're getting enough vitamin B12 in your diet — a vitamin found only in foods that come from animals. Vitamin B12, which partners with folic acid to help with proper fetal development and is also important for the formation of red blood cells and for building genetic material, is an important nutrient that you shouldn't be without. You'll probably need to get your B12 from a supplement (ask your doctor if you need more than what's provided in your prenatal vitamin), but you can also score some from vitamin B12-fortified soy milk, fortified cereals.Sourc:dried beans,wholegrain breads,spinach,lentils wheat flour,beetroot.potato,brussel sprouts,soya products,sweet potato.broccoli,almonds,cabbage,nuts,banana,oranges,peaches,milk; cheese; yoghurt
Vitamin D: If you're lacking vitamin D during pregnancy, your baby may be short on the vitamin at birth. This can put her at risk for rickets (which can lead to fractures and deformity), abnormal bone growth, and delayed physical development. And the results can be long lasting:
Since the best dietary source of vitamin D is milk, if you're not a member of the milk, you'll have to depend on a few minutes of sun each day (sun helps your body produce vitamin D) as well as supplements to provide you with all you need of this vital vitamin that is essential for maintaining healthy teeth and bone structure. Many breads and cereals are also fortified with vitamin D, so add those to your diet as well.
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)