Cool Blogging by Sheela

Build a better baby

Pregnancy is a very happy period between conception and child-birth during which time the foetus grows and matures inside the mother’s womb until ready to be born. During this period of foetal development, there are many physiological, emotional and hormonal changes in the mother’s body that influence the needs and the efficacy of the various nutrients. It is important to have a balanced diet high in all nutrients and fiber, both for you and your baby.

Ensure you are eating a broad range of food encompassing all the food groups. This way you make sure that your baby gets everything they need for optimum development.

The following are the main nutrients to be kept in mind while planning a pregnancy diet– proteins, iron, calcium, folic acid and vitamin c.

Proteins

They are needed for the development and growth of the baby. A pregnant women needs 75-80 g of protein a day. Protein is the building block for human cells – and that includes your baby, as well as you! Avoid blue-veined cheese, mould-ripened soft cheese such as brie and soft, unpasteurised goat and sheep cheese due to the risk of Listeria, a type of food poisoning.

Rich sources of Proteins: Milk and milk products, all dals like rajma, chana, tur, mung, masoor, pulses and legumes, sprouts’ whole grains, nuts, eggs, meat and chicken.

Calcium

Calcium is vital for the development of muscles and nerves, blood clotting and enzyme activity. It is needed for building strong bones and teeth. Pregnant and lactating adult women require an additional 40% of calcium a day (1200-1500 mg per day). Almost all of the extra calcium goes into the baby’s developing bones and teeth. To get this extra calcium, 3 extra servings (3 cups) of milk or dairy products or calcium fortifier foods are needed. One glass of milk provides about 300 mg of calcium.

Rich sources of  Calcium: Milk and milk products, all dals, pulses, sprouts, leafy green vegetables, ragi, til (sesame seeds), nuts, eggs, sardines and salmon, kale and tofu.

However milk products are high in fat, so if you are gaining too much weight, opt for low-fat varieties, such as skimmed milk and cottage cheese (paneer).

Folic Acid