National Safe Motherhood Day is widely known on 11th April consistently since 2013 to form mindfulness about human services and maternity across the World. This is often to deal with Women that they ought to prioritize their health and nutrition needs, especially during this period. it’s during this era only that the kid within the womb depends wholly on the mother’s nutrition intake.
Foods to Eat
Some Important Guidelines which should be followed are discussed herewith:
The basic goal of each mother should be to consume foods from the below mentioned 5 food groups every single day,
- Fruits and Vegetables
- Lean Proteins
- Dairy Products
- Whole Grains
Fruits and Vegetables
This food group is vital in every trimester generally, but the second and trimester is crucial, so consuming 3-4 servings of fruits and vegetables may be a must. This ensures the natural intake of all types of Vitamins, minerals, and fiber.
Always prefer seasonal fruits and vegetables, this is often helpful in terms of monetary savings but also essential for nutrient intake in accordance with every season.
Green leafy vegetables, spinach, calabash , snake gourd, pumpkin, beans, ladyfinger, fenugreek leaves, ridge gourd, etc are often incorporated within the daily diet a minimum of 3 times.
Amongst fruits, women should prefer apples, bananas, guava, kiwi, pomegranate, pear, mangoes, etc, these provide all vitamins and fiber. Daily intake of 2-3 fruits helps in good digestion and movement.
Proteins especially those with high biological value are a requirement in pregnancy as they’re essentially liable for the structure of the kid. Eggs, chicken, fish, paneer, tofu, lentils, legumes, sprouts, milk and milk products are vital and will be taken in both meals during the day.
A very good source of dietary calcium, protein and vitamin D is dairy and its products. Women should use any of the well-liked products (milk, cheese, paneer, yogurt, curd) 2-3 times during a day to satisfy the daily requirement of the growing child.
Whole grains are very essential for the body as they alone can fulfill many needs of the body. Rich in B-vitamins, Iron, and fiber, whole grains should be considered because the main carbohydrate to be consumed. Their fiber content helps the mother to urge relieved from constipation (as this becomes a really common problem during pregnancy) and helps manage her sugar levels (yet another consequence during pregnancy). Oatmeal, rice , whole wheat, and barley are such few examples.
Nuts are a powerhouse of nutrients, they’re rich in B-complex vitamin and E, fiber, protein, L-arginine, omega 3 fats and monounsaturated and polyunsaturated fats. Women can prefer consuming almonds, walnuts, peanuts, and pistachios.
They are a really easy and nutritious snack option for all women. Consuming nuts in pregnancy by women also reduces the danger of the kid developing an allergy to them, as they get introduced thereto at such an early stage.
Foods to Limit
Two foods should be checked for his or her intake during pregnancy.
a) Fish: they’re a really good source of lean proteins and omega 3 fats, especially if you select sardines and salmon, but they’re also susceptible to get contaminated by mercury which may be a metal and is extremely harmful to the event of the child’s brain. So for the security of the kid, a lady should consume these carefully.
b) Caffeine: Limiting caffeine intake per day may be a good idea considering a child’s growth. Less than 200 mg of caffeine should be consumed by a pregnant woman. Caffeine is found to contribute to miscarriages and premature birth.
Foods to Avoid
Alcohol: this could be completely avoided as when a pregnant woman consumes alcohol it directly passes onto the kid through the duct. This causes damage to the child’s physical and mental growth.
Unpasteurized Foods: Pregnant women must avoid all kinds of foods which will cause gastrointestinal disorder especially caused by Listeria bacteria. This will cause miscarriages and other physical problems in both mother and child.