FOCUS ON GETTING PROPER NUTRITION DURING PREGNANCY

For the good health of your baby, a woman needs to keep a good care of her health first. Along with regular prenatal care, women who eat well and exercise regularly are less likely to have any complications during the pregnancy and would as a result be successful at giving birth to a healthy baby. Your developing baby could get the healthiest possible start in life depending on what you eat during your pregnancy. Proper nutrition during pregnancy is directly linked to a normal birth-weight, improving fetal brain development and reducing the risks of many birth defects. As a whole, proper nutrition during pregnancy along with regular exercise reduces the risk of pregnancy complications, morning sickness, fatigue and helps balance mood swings, improve labor and delivery. 

What to eat?

·         1200 mg of Calcium is needed by a pregnant woman daily. Sources of calcium include milk, cheese, pudding, yoghurt, salmon, broccoli, beans, and a calcium-enriched orange juice.

·         Another important thing to maintain Proper Nutrition During Pregnancy and also for baby’s fetal brain and spine development is Folic acid. Peanuts, peanut butter, tofu, cereals, green and leafy vegetables, squash and beets are good sources of folic acid.

·         For both mother and baby’s proper brain and nerve functions, Vitamin B12 found in animal products is essential. Soy milk or organic meat made from soy beans can also be eaten for Vitamin B12.

·         Another essential element for pregnant ladies is 10g of protein per day. Protein sources include soy milk, cereals, seeds, meats, milk, and eggs.

·         Red blood cells carry oxygen throughout our body and iron is important for red blood cells. It helps build resistance to stress and disease. Grain products, green leafy vegetables, lean beef and pork, sardines, dried fruit and beans are a good source of iron.

Stress buster:

Talking of stress, yoga is an excellent way to reduce it while you are pregnant. Yoga in pregnancy is a great asset in helping produce a healthy baby. Practicing yoga in pregnancy helps you calm down, block the adrenaline and let the oxytocin flow. Oxytocin is the hormone which is known to progress your labor but adrenaline has a tendency to stop its flow. Yoga in pregnancy with slow and gentle postures and breathing exercises will help relax and strengthen your body; help you in adjusting to the temporary physical changes; help you make the most of your breath. Some important things to keep in mind before practicing yoga during pregnancy are avoid postures with excessive pressure on the abdomen, keep the abdomen well extended; do more of deep breathing and shorter meditations; feel and listen to your body and practice accordingly.

What not to eat?

Make sure that all milk, cheese and juice products are pasteurized to protect yourself and your baby from bacterial or parasitic infection. Avoid refrigerated, smoked seafood, undercooked meat, poultry and seafood. In case of any history of allergies, talk to your doctor about what to avoid eating. Cut out bad habits like consumption of alcohol and smoking as these can lead to serious complications for both the mother and the baby. Smoking has bad effects on the blood flow and oxygen delivery to the baby which can affect its growth. It can also lead to vaginal bleeding, premature labor and delivery.