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Pregnancy diet for healthy mother

Pregnancy diet to ensure healthy mother for a healthy baby

by Dr. Kirti Malhotra

Dec 21, 2020

There is really no greater joy than the "feeling" of life within you. The immense burden of two lives comes with this excitement, one of which is you and the other is yet to be born. You need to be conscious that something you do or eat has an effect on the baby inside of you when you're surrounded by passion, anxiety, and fantasy. The diet you take is actually a source of nutrition for your child, and a healthy food intake is the most important thing. More treatment is required for most women who suffer from anaemia during pregnancy, which is mostly due to the lack of necessary vitamins and minerals such as B6, B12, folate, riboflavin and more. So, once you're about to make a meal for yourself, realise what you're getting. Enrich the consistency of vegetables, protein, dairy products and more with your diet.


>Beneficial diet for pregnant lady -

1. Bell pepper is high in Vitamin A (7%), Vitamin C (134%), Vitamin B-6 (10%) and potassium. This helps to reduce high blood pressure. The craving for chips and wafers often reduces its crunchy texture. To add to any recipe you like, you can eat this in a salad or a tiny sauté. It supplies 20 calories of total energy.

2. In the list of healthy foods for pregnant women, the second is green leafy vegetables (GLV) with all the necessary nutrients that pregnant women can have, such as broccoli, spinach, kale, etc. The principal nutrients found in GLV are fibre, vitamin C, K, A, calcium, iron, folate and potassium.. Green leafy vegetables are also filled with antioxidants that boost the immune system and digestion, and plant-based compounds. They act as the perfect remedy for constipation since most GLVs have a high fibre content. The low birth weight, which gives the foetus an ideal weight, also decreases.

3.Carrots have a mostly sweet taste and are filled with beta-carotene, a good source of vitamin A for our body. This is one of the most potent foods for pregnancy. You can have a simple or shredded mushroom on it and eat it as a salad. You can also make gajar halwa if you are looking for sweets (sweet carrot dish).


A Pregnant Woman Should Include in Their Daily Diet at Least:

1. Five portions of new vegetables and fruit (including at least one serving of a dark orange vegetable, two servings of dark green leafy vegetables, and one serving of citrus fruit)

2. Six servings of whole-grain enriched breads and cereals. Three servings of milk or milk products that are nonfat or low-fat

3. Two or three servings of extra-lean beef, skinless chicken, or dried cooked beans and peas

4. Eight glasses of water


5. It is quick and convenient to follow the instructions for eating well for a healthy pregnancy. When, where, and how much they eat is versatile and also inherently controlled.If they suffer from morning sickness, a pregnant woman in her first trimester can choose a snack for breakfast and a large evening meal, but choose a larger breakfast and a light evening meal in the last trimester when heartburn is more of an issue.


During pregnancy, the following foods are best to avoid -

1. Mercury should be avoided or held to an absolute minimum in certain species of fish-shark, swordfish, and marlin.

2. This should be avoided, it should be cooked straight through. Uncooked or partly cooked beef. Uncooked shellfish, which may cause food poisoning, is at risk of bacterial or viral contamination. Many bacteria and viruses may also move through the placenta and injure the infant.

3. Raw eggs, or any food that includes raw or partially cooked eggs. To prevent salmonella contamination, eggs must be cooked properly.

4. Ready-prepared meals that are uncooked or undercooked-it is important that ready-prepared meals are cooked until they are hot. As well as infection from other diseases, there is a chance of listeriosis.

5. Pate, any form of pate, whether vegetable or meat-based, is also at risk of listeria infection here.

6. Soft mold-ripened cheese such as Brie or Camembert blue-veined cheese. The risk of infection with listeria is present. Listeria is a group of bacteria that may cause pregnant women and their babies to cause potentially fatal infections.

Empty calorie foods should be kept to a minimum: cakes, biscuits, cookies, chips, and sweets. Many of these alternatives are high in sugar and fat, have poor nutritional content and can hinder the efforts of a pregnant woman to maintain a healthy body weight.

Alcohol and smoking are not required.

Prevent caffeine as it hurts the baby.



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