A woman’s body demands an extra 300 kCal during pregnancy and 450 kCal during breastfeeding, above the already ongoing intake of average 1800 to 2100 kCal. Along with all the cravings, there lies responsibility to eat healthily and consume all the required nutrients.
We bring to you a thorough list of foods that you shouldn't/should or must eat while pregnant. We assure you that consuming these foods will not compromise with your taste buds, as well give you a wholesome pregnancy experience and finest outcome overall. What more, special importance has been given to maintain INDIAN TOUCH to the diet.
INTRODUCING PREGNANCY POWERFOODs which will give you an edge over the regular boring foods and with cater to the needs of your cravings as well
BROCCOLI AND DARK GREEN LEAFY VEGETABLES
(ब्रोकोली और हरी पत्तेदार सब्जी)
A whole package of fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium; with richness in antioxidants. They boost the immune system, improve digestion and prevent constipation • Also, reduced risk of low birth weight has been noted in those who consume plenty of dark, green, leafy vegetables
Packed with the goodness of water, healthy carbs, vitamin C, fiber, and antioxidants.
Filled with fiber and vitamins, especially Vit B; also a fair share of magnesium which prevents leg cramps of pregnancy • Oats and quinoa offer you the plant protein, ideal for vegetarians.
SWEET POTATOES (शकरकंद)
• Rich in beta-carotene which is converted into vitamin A in your body. It also contains fiber, which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility • About 1 Katori, i.e.100–150 grams of cooked sweet potato will suffice the Vit A requirement of a day.
High in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C • Lots of mono-unsaturated fatty acids[Monounsaturated fatty acids are good healthy fats, which do not raise your cholesterol or fatty acids levels] • These fats build the skin, brain, and tissues of your fetus, and folate may help prevent neural tube defects
DRIED FRUITS (सूखे फल)
Advantages -Plenty of fiber and various vitamins and minerals (folate, iron and potassium) • Disadvantage - high calories content • limit their intake to one serving/day
Prune (Aloo Bukhara) - Rich in fiber, potassium, vitamin K and sorbitol; natural laxatives, prevents constipation.
Dates (khajoor) – abundant fiber, potassium and iron. Consistent date consumption during the third trimester may help facilitate cervical dilation. Also, some studies suggest it increases chances of spontaneous labour and lesssens the need to induce labor.
It must be surprising, but YES, WATER IS A SUPERFOOD IN PREGNANCY
Water content of body increases in pregnancy, which also contributes to formation of blood components and amniotic fluid • Water keeps the aches and growing pains associated with being pregnant at bay • Symptoms of mild dehydration (हल्के निर्जलीकरण) include headaches, anxiety, tiredness, bad mood and reduced memory(सिर दर्द, घबराहट, थकान, मूड खराब होना और याददाश्त कम होना); all very common during pregnancy • Water helps relieve constipation, flushes out wastes and toxins, and reduce your risk of urinary tract infections and urinary stones
(कब्ज से छुटकारा, अपशिष्ट और विषाक्त पदार्थों को बाहर निकालता है और मूत्र पथ के संक्रमण और मूत्र पथरी के आपके जोखिम को कम करता है) •You need at least 2 -3 liters of water per day, i.e. 8-12 glasses per day
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PREGNANCY SUPERFOODS: NON- VEGETARIAN
(गर्भावस्था सुपरफूड: मांसाहारी)
Body demands extra 300 kCal during pregnancy and 450 kCal during breastfeeding, above the already ongoing intake of average 1800 to 2100 kCal. It is important to understand whatever she eats is healthy for mother and baby, and all the nutritional requirements are met
A complete food • contains a little bit of almost every nutrient you need • With 77 calories, eggs are equipped with high-quality proteins, fats, vitamins, and minerals. Eggs contain essential element Choline, which is critical for brain development and the health of the fetus.
Seafood very rich in essential omega-3 fatty acids and vitamin D • Helps to build the brain and eyes of your fetus, also takin care of bone health and immune function.
LEAN MEAT(कम कैलोरी वाला मांस)
Beef, pork, and chicken are excellent sources of high- quality proteins, with reserves of iron, choline and other B vitamins
FISH LIVER OIL(मछली का जिगर का तेल)
Rich in the omega-3 fatty acids EPA and DHA, and plentiful of vitamin D • Reduces the risk of preeclampsia, low birth weight • lowers the risk of disease later in the baby’s life • A single serving (one tablespoon or 15 ml) provides more than the recommended daily intake of omega-3, vitamin D and vitamin A • Not recommended to consume more than one serving per day