- Drink plenty of water
- Eat with care
- Energy In = Energy Out.
- Micro vs. Macro
- Rainbows on the plate
- Some fats aren’t bad
- Reduce Salt
- Snack smart
- Don’t avoid treats entirely. You can eat smaller portions
- 3 meals, 2 healthy snack options
1. Make sure you’re getting enough water
Human bodies contain 50 to 70% water. The body’s water regulates functions and temperatures. Without water, humans are unable to survive for only just a few days.
Mothers who are lactating and pregnant must take plenty of fluids. This includes 8-12 glasses of water a day.
Fluids comprise milk, water buttermilk, juices, frozen coconut, and soft coconut water.
2. Be mindful when eating
Being mindful of your activities is the act of being aware of what you’re doing. Indulging in food when you’re not hungry could cause an eating habit that is mindless. This can lead to options that are neither pleasurable nor nutritious.
Avoid eating out of emotional inclination. In lieu, be mindful when eating with your family.
3. Energy In = Energy Out
A daily diet of nutritious food items should give you enough energy to help you balance the energy expended on your daily activities.
If the amount of food you consume is higher than the energy consumed on it, you’ll be experiencing the effects of a healthy energy balance and weight increase.
In the same way, if the energy spent is greater than the energy consumed, that results in a negative balance of energy that results in weight gain.
When you are pregnant, make sure to eat well and exercise regularly; don’t try to shed weight. Post-pregnancy, you should continue to eat well and start exercising routines that keep you at the weight you desire.
4. Micro vs. Macro: What’s the Difference?
Macronutrients provide energy in the form of carbohydrates, protein, and fat. Micronutrients, such as vitamins and minerals, help your body work properly.
A mom’s diet should include a mix of both macronutrients as well as micronutrients to support the development of the baby.
5. Rainbows on the plate
Make sure you fill half your plate with fruits as well as vegetables during your meals. Beware of foods that are deep-fried or rich in sugar, since these foods aren’t nutritious and have a lot of empty calories.
6. All fats are not bad
Mono and polyunsaturated fats, which are found mostly in natural, plant-based liquid forms, such as olive oil are beneficial for your health. They decrease bad cholesterol (LDL) and boost good cholesterol (HDL).
Butter or Ghee, which is usually liquid at room temperature they should be consumed in the limits. They may raise the bad cholesterol, and decrease the good cholesterol. This can put you at risk for health issues.
Consuming omega-3 fats is crucial to maintaining good skin health as well as the overall health of your heart.
Omega 3 fats can be found in fatty fish as well as in vegetarian sources such as flaxseeds and walnuts.
7. Cut the salt
Reduce salt consumption as salt can increase blood pressure. Consuming too much salt can increase the chance for PIH (pregnancy-induced hypertension) during pregnancy. This could lead to additional complications if the problem isn’t addressed.
The WHO suggests 5 grams, or 1 teaspoon of salt a day for every person, from all sources.
Every food item contains sodium naturally. Beware of adding too much table salt to your food and stay clear of papad, pickles, and salted snacks.
8. Snack smart
Choose nutrient-rich, low to moderate-calorie, high-satisfaction foods that make you feel feeling fuller for longer. Take your food frequently and consume smaller portions if you are feeling unwell.
Pick lighter meals from the menu below as an alternative to heavy, oily snacks to prevent gastric and heartburn issues during pregnancy.
- Nuts are a great source of fiber, protein, and essential fatty acids, or good fats.
- Dairy products are packed with calcium, protein, Vitamins A and D and essential fats.
- Eggs are a good source of protein as well as Vitamins A as well as D as well as essential fats.
- Fruits and vegetables are rich in nutrients, vitamins, fiber and other nutrients from plants.
- Soups that contain vegetables can provide the nutrients of hydration, water-soluble vitamins and fiber.
9. Treats aren’t completely off-limits. You can eat smaller portions of food.
Take fewer portions of food, consume your meals slowly and indulge in a treat every once in a while. Another method to manage portions is to choose smaller plates.
Be aware that during pregnancy, you require an additional 300 calories per day more than the usual amount!
It is recommended to limit the consumption of refined sugar because it could cause increases in triglycerides as well as insulin resistance.
10. 3 meals, and 2 nutritious snacks
Three nutritious meals and two nutritious snacks are perfect for moms-to-be. 2100 calories or less is enough for a snack.
According to the Indian Council of Medical Research, the recommended energy intake for women over the age of 18 is approximately 1900 calories per day. It could be derived from 3 meals or 2 snack meals the course of a day.
As a source of extra calories during pregnancy, you can enjoy desserts occasionally. The calcium in dairy products can be beneficial in the development of bone and tissues that is essential to support the growth of your baby.
Take care to limit the amount of more calorie-rich foods!
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About the Author
Dr. ArunPrabha Datta is the leading pediatrician of the country based in New Delhi with more than 40 years of experience in the field of childcare and neonatology. A dynamic leader, past president of DMA, hony Finance Secretary of IMA. His warm and compassionate attitude makes him a wonderful human being and an excellent physician. Follow this space for more blogs from him at www.aloemaa.com