[A49]A Healthy Pregnancy Diet

Whatever is eaten during pregnancy is responsible for the health of the mother and baby as well. A meager diet during pregnancy will have life long consequences on the mental as well as physical health of the child and hence a balanced healthy diet is utterly necessary. A balanced diet will free the pregnant woman from complications like heartburn and digestive disorders. It also gives vital nutrients needed during pregnancy especially during the earlier months, when the cell division is more vigorous. Daytime food should be protein rich to be easily digestible.

Balanced diet basically means a range of foods chosen from six major nutrient groups namely protein, fats, carbohydrates, vitamins, water and minerals. A balanced diet consists of first class protein - three helpings of vitamin C foods, two helpings of Vitamin A foods, three helpings of green leafy and yellow vegetables or fruits and also other fruits and vegetables, whole grain and carbohydrates (four to five helpings), and rich foods (two helpings) and eight to ten glasses of water.

Protein is found in abundance in paneer, yogurt, milk, peas, and all kinds of nuts, beans and dhall. Carbohydrates are rich in sugar, bread, cereals, rice and potatoes. Fish oil, egg yoke, milk cheese butter and sprouts, spinach, beet roots and fruits like banana, peach and apricot contain Vitamin A. Vitamin B is found in beans, peas, Soya, sea foods, all kinds of meat, all kinds of nuts, milk, cheese, cream, etc. Citric fruits are rich in Vitamin C. Vegetables like cabbage, lettuce, carrot, and radish also contain Vitamin C but it is advisable to eat them raw because, Vitamin C gets destroyed on cooking.

All types of meat contain iron, and it is also found in eggs, spinach, cabbage and sprouts. Milk and milk products like cheese, butter, cream, all kinds of nuts, fish and egg contain calcium, which is very much needed for the bones of the growing embryo. Fats and sugar should be consumed in moderation because walnuts, sesame seeds, and even cereals contain invisible fats, which disturb the absorption of important nutrients like calcium and also put on weight. Fruits should be consumed along with the peel because the fiber lies just beneath the peel. Fiber adds mass to the diet and relieves constipation. Also a yellow or orange colored vegetable or fruit five times a week, plenty of fruit juice, water and a salt food are necessary to increase blood volume. Vitamin and folic acid supplements in the form of tablets can be taken as per the Doctor's recommendation.

In the last trimester, calcium that is necessary for bones is released to the baby. At that time, increased dairy, soy and seaweed will be helpful. Raspberry leaf tea stimulates milk production of the pregnant mother and also softens up the cervix to prepare for the birth of the child. Therefore it can be taken during the last trimester.