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Diet in Pregnancy
Diet for the pregnant woman should be well planned ensuring it contains all the essential nutrients needed during pregnancy. It is not necessary to increase the amount of food you eat. The quality of your diet has to be improved, not the quantity.
Food providing Proteins: Proteins are the building blocks of the body cells. They are needed to make all the different body tissues like muscles, blood, nerves, bones and all the organs of our body. Food containing proteins also contain iron and Folic Acid. Normal requirement in a non-pregnant woman is 1 gram of protein per kg body weight per day. In pregnancy, 10 grams of extra protein should be added daily over this requirement. Requirements: Eat at least 3 servings of protein each day. Each serving is equivalent to:
Milk and milk products: Milk and milk products are a rich source of calcium, protein, vitamin D, vitamin B12 and other fat soluble vitamins and minerals. Your baby needs calcium to build strong bones and teeth as well as to develop muscle, heart and nerve tissue. Cramps in the calves of the legs and pains in the long bones are signs that the calcium level in your body is low. The normal daily requirement of calcium is 1000mg in pregnancy and 1500 mg in breastfeeding mothers. Requirements: You need at least 4 servings of milk and milk products in a day. A single serving is equivalent to:
Fruits: Fruits add taste, texture and flavour to your diet. They are also packed full of essential vitamins and minerals necessary for the baby’s growth. They also provide dietary fibre and anti-oxidants. The skin of the fruit should be retained wherever possible as it provides valuable nutrients. Requirements:Eat at least 5 servings of fruits daily. A single serving of fruit is:
Vegetables: Vegetables, like fruits, are rich in vitamins, minerals and necessary trace elements. They add crunch, colour and flavour to your diet and provide you with fluids and fibre. Requirements: Eat at least 4 servings of vegetables in a day. One serving is equivalent to:
Fats and Oils: Although some amount of fats and oils are necessary in the diet, too much can make you overweight. Olive oil and rice bran oil are good oils that not only provide the necessary fat but also supply some amount of fat soluble vitamins and anti-oxidants. The average daily requirement of fat in pregnancy is 35 to 40 grams. A total of 5 teaspoonfuls of oil are enough to provide this amount in a day.
About the Author: Visit www.gynaeonline.com/diet to learn more about Diet in pregnancy and other pregnancy related issues.
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