Skip to main content

Nutrition intake during pregnancy


Motherhood is a blessing to every woman’s life. But it holds several responsibilities both before and after bearing a child. When a woman is pregnant, she goes through various physical and hormonal changes, and for that, she needs to have a balanced amount of food and water to get energy and ensure the healthy growth of the offspring.

The adage for a pregnant woman - ‘Eat for two’ is not real. She should eat only ‘enough’ food for fulfilling the body requirements of the mother and the child. 300 extra calories daily are said to be the ideal requirement for any women, which will include a balanced meal full of essential nutrients.

Here is a list of nutrition-enriched food that will add the correct proportions of nutrients in your diet. The Dos and Don’ts of a mother-to-be’s diet include:   

What to eat?

       Fruits and vegetables rich in vitamins and iron such as carrots, spinach, and bananas, oranges, mangoes.
       Dairy products such as milk, yogurt, and leafy vegetables which are the main source for Calcium. This will help in building the child’s bones and will ensure the regulation of body fluids.
       Protein-rich food such as chicken, pork, nuts, which will help the baby’s organs and tissues to develop.
       Food rich in Omega-3 fatty acids and Choline which contributes to the child’s brain development (soy products, flaxseed).
       Eating eggs, lentils, and beans containing folic acid which will reduce risks of neural tube defects (birth-defects related to fetus’s brain and spine causing paralysis). 
       Cereals and whole grains
       Pre-natal vitamins
       Drinking plenty of water (8-12 glasses daily)

What to avoid?

       Caffeine consumption (limits fetal growth).
       High-mercury fish like Shark, Tuna.
       Alcohol (increases the risks of miscarriage and lower birth-weight).
       Raw uncooked food (containing harmful bacteria).

Enjoy the phase of motherhood by eating right and eating healthy.

Comments

Popular posts from this blog

Get High on Skincare with This Wonder Ingredient

It is no secret that every now and then some new ingredient takes the beauty industry by storm and ends up being used in every skincare and makeup item by practically every big brand worth its money. While the past couple of years belonged to rosehip oil and chia seed, this is clearly the year of CBD. As expected, CBD is being claimed as the new wonder ingredient that will fight off all your skin problems. It is being used by famous skincare lines as well as makeup brands. What’s more, new brands have been launched solely with CBD as its major ingredient, making CBD a billion-dollar industry in the US. Add celebrity endorsements, and it is well on its way to becoming a juggernaut. CBD, short for cannabidiol, is one of over 80 compounds called cannabinoids extracted from the cannabis sativa plant. It is proven to be low on THC strains, which is essentially the component of cannabis that gets you high. Following this discovery, CBD was legalised and has been found to have mult

6 THINGS YOU NEED TO KNOW ABOUT BEAUTY

As someone rightly said, “Beauty is the radiance of your soul.” With social media influencers and YouTubers giving us tips on doing proper skincare and perfect makeup, we have forgotten the fundamentals of beauty. So, here I am to remind you of some of the basic things you need to know about beauty. 6 things about beauty everyone should know We often miss out on the smallest of things which can lead to bigger problems later. Thus, following these tips will help you achieve both healthy skin and beauty at the same time. Tip 1 – Eating the Right Food Keep a note of your eating habits. Eat the right mixture of vitamins, proteins, fruits, and vegetables. Add low-sugar and fat-free foods in your diet. Tip 2 – Beauty Sleep The right amount of sleep (8 hours a day) can give your skin a brightening look and avoid dull baggy eyes.   Tip 3 – Being hydrated always Hydration is something one shouldn’t miss. Drinking plenty of water brightens and oxygena

Best abs workout for women

Getting defined abs is a goal of many women. We have to follow a proper workout and diet routine to achieve this. Other than this, practicing an ab workout can benefit women in plenty of ways. It is great for getting relief from back pain and sore muscles. The core gets built up making you flexible, strong, and stable. Here are 5 most effective exercises for a strong core. Crunch and reach with tabletop Lie on your back while you place your feet on a tabletop making 90 degrees at the knees. Take weights on both your hands and come up. Reach out these weights till your ankle come back to the initial position. This adds an overhead extension to intensify the regular crunches. Reverse crunch with heel touches Lie down and keep your knees at a 90-degree position. As you come up for a crunch, place your foot on the ground. Release this position and come back to normal with the knees at the tabletop position. This is great to get a proper posture. Crunch and reach This