Nutrition intake during pregnancy significantly contributes to the development of an individual, it’s a crucial period which often decides the overall health of the person for years to come. Little care and caution during pregnancy can ensure that you will have a hale and healthy baby who will develop into a healthy adult. We are what we eat, so this is the time, when maximum care is required. In addition to the usual diet, we can add some amazing stuff to the diet to increase the nutritional value of the food during pregnancy.
An ideal diet
includes plenty of fruits and vegetables and the goodness will be amplified if
it is organic. Fiber intake is essential to keep bowel movement smooth and
a good portion of veggies like banana flower(kodappan) and banana inner trunk (pindi) will really help. Green leafy vegetables and an assortment of different
bright coloured fruits and vegetable should be made a part of the daily diet,
so that all the vitamins reach your baby. Fresh fruits have more vitamins than
their shelved and preserved counterparts, so pluck fresh fruits from the
backyard and have a bite, instead of consuming old/preserved
fruits from supermarkets, which are packed with insecticides.
Whole grains like
wheat, ragi and boiled rice will provide
the much needed carbohydrates and fibers. But make it a point to avoid maida
(refined flour) and white rice. Innovative ideas like making chappathi or roti with a combination of flours
like wheat, ragi, bajra (pearl millet),
Makkai (maize) and jowar (white millet) is great, especially if you are
intolerant to gluten (wheat contains gluten). The soluble fibres and low
glycemic index of these flours are good during pregnancy. Do
not try to substitute rotis with whole grain breads, as it contains preservatives, yeast and vegetable
fat
The nutritional value increases when the seeds are sprouted, hence include them in salads after washing thoroughly so as to reduce the risk of infections. Sprouting is a simple process of germination, which can be easily carried out at home and all the pulses like green gram, chick peas, peas, lentils, fenugreek and cereals like wheat, buckwheat, rice, amaranth, oil seeds like sesame and peanuts etc can be sprouted effortlessly.
Omega 3 fatty acids found in fishes like sardine helps in the development of infant’s brain. But too much intake of fish is not good as some fishes like tuna, shark, sword fish and king mackerel contains higher concentration of mercury which is not good for the baby. Nuts and dry fruits will make a healthy snack, as most of the nuts like walnut and almonds are rich in Omega 3 fatty acids, fibers and vitamins. Lean meats and eggs can be taken in limited quantities.
Coconut oil is excellent for skin nourishment, it helps in keeping the skin supple and soft and will help in avoiding stretch marks which occur in pregnancy.
Lactobacilli are extremely useful in keeping the vagina healthy, so taking curd or fermented foods will not only help in getting protein and calcium, but also aid in avoiding infections.
Equally important is avoiding some food items, minimize eating out at hotels, especially Chinese food should be a strict no because of their ajinomoto content. Fast foods and fried foods, bakery items and sweets can be very bad for the carrying mother and the unborn baby and should be replaced with healthy home cooked food. To know in detail about foods to avoid during pregnancy read http://bangaloreivf.blogspot.ae/2014/11/food-items-which-should-be-avoided.html
The nutritional value increases when the seeds are sprouted, hence include them in salads after washing thoroughly so as to reduce the risk of infections. Sprouting is a simple process of germination, which can be easily carried out at home and all the pulses like green gram, chick peas, peas, lentils, fenugreek and cereals like wheat, buckwheat, rice, amaranth, oil seeds like sesame and peanuts etc can be sprouted effortlessly.
Omega 3 fatty acids found in fishes like sardine helps in the development of infant’s brain. But too much intake of fish is not good as some fishes like tuna, shark, sword fish and king mackerel contains higher concentration of mercury which is not good for the baby. Nuts and dry fruits will make a healthy snack, as most of the nuts like walnut and almonds are rich in Omega 3 fatty acids, fibers and vitamins. Lean meats and eggs can be taken in limited quantities.
Coconut oil is excellent for skin nourishment, it helps in keeping the skin supple and soft and will help in avoiding stretch marks which occur in pregnancy.
Lactobacilli are extremely useful in keeping the vagina healthy, so taking curd or fermented foods will not only help in getting protein and calcium, but also aid in avoiding infections.
Equally important is avoiding some food items, minimize eating out at hotels, especially Chinese food should be a strict no because of their ajinomoto content. Fast foods and fried foods, bakery items and sweets can be very bad for the carrying mother and the unborn baby and should be replaced with healthy home cooked food. To know in detail about foods to avoid during pregnancy read http://bangaloreivf.blogspot.ae/2014/11/food-items-which-should-be-avoided.html
Dr.
Anita Mani
Infertility Specialist at Gift IVF Centre
Infertility Specialist at Gift IVF Centre
anitadane@gmail.com
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Dr. Anita Mani is a renowned infertility specialist in
south India with 15 years experience in ART (Assisted Reproductive Technology).
Dr. Anita has successfully set up ART hospitals in Cochin and Bangalore,
along with her spouse Dr. S Mani. She
completed MRCOG, from Royal College of Obstetrician and Gynaecologist London, DFFP from ART Warwick university and worked
in UK for 5 years. Dr. Anitha believes in scientific and ethical practice and
is currently the director of Gift Gyno IVF centre Cochin
and Bangalore. Apart from advanced laparoscopic
surgeries, she is also an expert in various ART techniques including IVF,
IUI, ICSI , donor egg / sperm. Her proficiency is in
genetic abnormalities and high risk pregnancies.
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