Pregnancy

Eating Healthy During Pregnancy

fruitsAs you need extra calorie and other nutrients to the mother and baby all mother to be, should be aware about sensible healthy eating habits.

In the first trimester of pregnancy, most of the women feel nausea, vomiting, and loss of appetite or excessive vomiting called hyper-emesis gravidarum. During this period, pregnant women may eat or drink whatever the food item she can take.

Some women may not tolerate any food or drinks. In that situation, she needs medical attention and probably intravenous fluids and vitamins and drugs to counteract vomiting.

You should not feel upset about this normal situation, which will disappear by 14 – 16 weeks of pregnancy in most of the women. This type of abnormal feeling will not harm the baby as mother is having enough reserves to supply the foetus.

Commonly some women will like lime juice, coffee, tea, or ice water. It is important to take whatever she can take in small frequent portions. Bland foods like cream crackers, toast, khanjee, may be helpful. It is better to avoid spicy foods and oily foods.

Is it ok to eat “heaty” foods?

It is our traditional thinking that “heaty” foods such as prawns, cuttlefish, and tuna fish and other items should not be eaten during pregnancy. As long as the woman is not developing any reaction to these food items, there is no real harm in taking it. The thing that most women should be mindful about are respecting her elders feeling about taking these food items as they believe that these can be bad Even though these food items are in-fact these very nutritious and can be enjoyed by anyone.

Basic meal plans for pregnant women

Though you need the extra calorie, you do not need to eat more than the recommended portions in the following food plans suggested for most pregnant women. Keep in mind that women having diabetes during pregnancy, pressure or other ailments should consult their doctor if they have any concern about what to eat, and how much to eat.

A practical guide to a morning breakfast, lunch and dinner may include the following items and portions;

  • Rice, or cereals- 1 saucer full (rice can be replaced with four slices of brown bread, 2 or 3 other starchy food such as rottie, pittu, idly or dose)
  • protein source may be – 1 boiled egg, or portion of fish or meat
  • 1 glass of milk may add calcium and fat or one may add oily foods like curry or margarine or butter
  • fibre may be provided by a slice of papaw or a plantain
  • Other minerals and vitamins will be provided by usual vitamin intake or adding some vegetables or green leafy vegetables

10 o’clock snack / or 4 o’clock snack [in between main meals]

  • 1 glass of milk with or without tea, coffee or sugar
  • 2 biscuits / 1 glass of milk or juice

Be mindful of pure carbohydrates such as sugars, and wheat flour, and even polished rice as this will increase the chance of developing diabetes or excessive weight gain. It is better to eat salads green leafy vegetables, and other vegetables to improve your filling, or to satisfy your need for food.

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