Healthy Diet for Pregnant Women
Diet is very important when a woman is pregnant, because you during pregnancy, women body need a lot of care and attention. The woman’s body also needs some extra protein, vitamins, nutrients, calories, etc.
Whatever a woman eats directly affect the health and development of the baby. Therefore, women always need to eat healthy diet food during pregnancy. A healthy lifestyle is very important.
Pregnancy is a journey where a mother must focus on her lifestyle, as much as she cares for her unborn child. Pregnancy is the most blissful and one of the happiest moments of a woman’s life.
During pregnancy, women must try to avoid gaining excessive weight; she must try to prevent gestational diabetes and hypertension too. You can also do yoga to get rid of common problem during pregnancy like back pain, stress, constipation, etc. Learn more about Yoga for pregnant women.
Pregnant women diet plan is divided into three trimesters. Which is 0-3, 4-6 and 7-9, in this article I have mentioned each trimester briefly with what should a mother should eat during pregnancy period.
Also Read | Health Benefits of Yoga
First Trimester (0-3 month)
During this period, your baby grows faster than at any other time. By six weeks, a heartbeat can typically be discovered and you can feel it, and all the organs of their body and your baby’s bones have shaped by the end of week 12.
At this time, your baby looks like a human being that is small and is now called a fetus. He or she will even be practicing consuming.
The first trimester starts on the first day of your last period and continues until the end of week 12.
A lot happens during these first 3 months. The egg immediately divided into layers of tissues and implants in the wall of your womb where it carries on rising.
Diet for Pregnant Women during first trimester (0-3 month)
During first trimester mothers need to take plenty of fluids, as women can feel nauseous. Try to avoid tea, coffee, as it can worsen the acidity, however soups, smoothies, fresh juices, water, milk and buttermilk could be great, and veggies like cucumber contain very good hydration.
Small frequent meals aid in preventing nausea. However, chamomile tea can help in reducing nausea. Additionally, fruit like watermelon, orange, grapes, circus fruits etc.
Second trimester (4-6 month)
As you enter your second trimester of pregnancy, the morning sickness and fatigue that plagued you during the last three months should be fading, leaving you feeling more energetic and like your old self again.
During the second trimester, your baby is growing, the baby grows larger and stronger and many women begin showing a larger belly.
Also Read | Lifestyle Changes & Tips for a Healthy Monsoon
A women’s body changes during the second trimester: Uterus expands, you begin to show a larger abdomen, dizziness or lightheadedness due to lower blood pressure, feeling the baby move, body aches, stretch marks on the stomach, breast, thighs, or buttocks, skin changes, like darkening of the skin around your nipples, or patches of darker skin itching.
Yoga can help you to get rid of many problems like lower blood pressure, back pain swelling. Learn more about special Yoga for pregnant women
Diet for Pregnant Women during Second trimester (4-6 month)
In Second trimester of your pregnancy appetite increases because your body needs some extra calories, hence avoid indulging in junk food or outside food.
Always prefer home cooked food, with good protein, simple carbs, and lots of vitamin rich foods like fruits veggies, daal, chicken, paneer. Add some Iron rich sources like green veggies, carrot and beetroot which are very important for good growth of the baby.
A handful of nuts must be taken for good omega fatty acid. Enjoy eating and enjoy the food cravings. But ensure that you do not gain too much weight suddenly. The weight gain must be gradual. Breathing relaxation exercises and prenatal yoga is helpful to maintain a gradual weight gain.
Keep in mind, whatever you eat, your baby also consumes it. Therefore, 100 percent avoids alcoholic drink, smoking like things.
Also Read | Six Ways To Cut Down Cholesterol Naturally
Third Trimester (7-9 month)
The third trimester begins in week 28 of pregnancy and lasts until you give birth, which may be around week 40 or late 42 week of pregnancy. In other words, your third trimester is from month 7 to month 9 of the pregnancy.
In the third trimester of pregnancy, your baby continues to grow at a fast pace, in fact, your baby will gain about half of birth weight during the final months of pregnancy. By the time he/she born, he/she may weigh about 6 to 9 pounds and be around 18 to 20 inches long.
Diet for Pregnant Women during third trimester (7-9 month)
In third Trimester appetite slows down as digestion slows down, hence some physical activity and prenatal exercises help. Try to do some yoga. Yoga may also help you in the normal baby delivery.
Body prepares for labour so some good fats help – nuts, cooking oils, avocado, fish can be a great option. Flax seeds also help as a good source of omega.
Small frequent meals are better than large, heavy meals. Many develop constipation during this phase due to hormonal changes and reduced digestion. Hence lots of fibre in the diet is important. Flax seeds, dates, bananas, nuts and plenty of water will help.
Also Read | Are frozen food healthy like fresh? Do they have same nutrition as fresh?
You should exercise or so some yoga to stay fit, ought to remain active and want to eat home cooked food. Stay away from large foods, maintain hydration and take lots of fruits and veggies. Seasonal veggies are a better option. And add plenty of probiotics that are naturally into your daily diet to keep a healthy gut flora.
Note: This information is provided for educational purposes only. Take Advice from your doctor before follow any of these.