Stay healthy while you’re pregnant
(By Lisa Sarah John, Courtesy Bangalore
Times, Jan 8, 2007)
The mother’s diet during the pregnancy directly affects the new human life. So mothers-to-be
must ensure their diets are nutritious.
As new cells, tissues and bones are being formed, the most important nutrients that are required in
abundance are protein, vitamins (especially B) and minerals (especially calcium and iron).
Milk and curds are a rich source of protein, vitamins A and D, and calcium. Those who like to, may
eat one egg daily during pregnancy (or 2-3 egg whites). Chicken and fish may be eaten in small quantities, preferably for
lunch, as they might be difficult to digest at night. Restrict red meats as they are fatty. For a good iron intake, never
skip a meal. Eat dal for lunch and dinner, and eat whole wheat chapatis at least once a day, preferably at dinner. Also eat
fresh fruits and vegetables daily as their vitamin B and C content helps iron absorption.
During the second half of pregnancy, there is an increased need for protein and calcium, which are
essential for the development of the baby’s tissues and bones. Milk is a rich source of both, so a total of three glasses
a day must be consumed from the fourth or fifth month onwards.
Preventing nausea and
vomiting:
During pregnancy, nausea and vomiting are mainly caused by hormonal changes.
For some, it is more severe than for others. It is aggravated by emptiness in the stomach. As the baby grows, your food requirements
increase and if this need is not met by regular meal timings, acids build up in the stomach and you feel nauseated. For some,
this is strongest early in the morning. If so, try and eat biscuits or a small banana before you even get out of bed. For
some, this happens around 6 pm if they have not eaten any thing since lunchtime, so try to eat some toast or biscuits and
milk by 4 pm, and some fruit by 6 pm.
Preventing and controlling heartburn:
During the last trimester, the expanded uterus may press against the stomach, causing its contents to return
to the oesophagus. The burning symptoms may be reduced with these anti-heartburn tips:
Food intake should be divided into 4-6 smaller meals, eaten slowly in a relaxed environment.
Spicy, high fat or rich foods, as well as caffeine, alcohol should be avoided.
Eating
just prior to bed or naptime can cause symptoms of heartburn.
Antacids should only be taken
if prescribed by the attending physician.
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