A woman faces a lot of changes before and after having a baby, and a woman faces a lot of challenges during her pregnancy, such as a mountain of emotions like anger, sadness, happiness, etc., hormonal changes she faces, physical appearance changes, nausea, tender breasts, etc. These are the things she faces during her pregnancy phase. And the mother also gets some dietary instructions to speed up the pregnancy, labour, recovery, and breastfeeding. For many reasons, a healthy diet has been instructed to get a healthy maternal phase. C-sections and normal deliveries follow different routines and diets as they take more time to recover from the surgery.
A healthy diet during and after pregnancy plays a crucial and very important role in her and the baby’s overall well-being. Proper nutrition, like fruits and vegetables, dairy products, whole grains, nuts, and seeds, is a must in a healthy diet, and this contributes to good mental health and overall women’s health.
Here are some tips a woman should follow during her pregnancy period:
Foods with essential vitamins
Carrots, pumpkin, leafy veggies, sweet potatoes, and leafy vegetables should be included in your routine vitamin intake. Vitamin A and potassium should be a part of your healthy diet. Fruits like bananas, oranges, and mangoes are great sources of vitamin C, and dairy products should also be included in your diet, like buttermilk, yoghurt, and milk, which are great sources of vitamin D. However, pasteurised milk should be preferred to raw milk and yoghurt at times, which might contain harmful pathogens. Protein intake plays a vital role and is another important need during pregnancy. Protein can be consumed from beans, lentils, and other items suggested by the expert.
Increase your calorie intake
A proper diet for a woman is crucial. From getting in touch with nutrition to getting a proper healthy diet, this is a very important or must-do thing that should be followed. For proper nourishment of mom and the baby, there has to be an additional 350 calorie intake on a daily basis. A balanced diet that includes organic food items, moderate sugary or fatty foods, or protein-rich foods should be consumed or included in a healthy diet. Also, if there are any underlying conditions, your dietician should know if you have any underlying conditions so that your diet can be modified accordingly.
Fluids are important
Water alone cannot completely satisfy a pregnant woman. A woman should consume fluids from other sources to complete the quota. Approx. 10 cups of fluids are enough every day for proper blood production during the pregnancy period. Caffeinated beverages like tea or coffee should be limited, and if possible, they can be completely restricted from the diet. They all lead to dehydration, increased blood pressure, and contracted blood vessels in the placenta as well as the uterus. So it’s a big no to caffeinated beverages. Instead of that, drink tea like ginger tea, herbal tea, etc. As a fluid.
What should you avoid during your pregnancy phase?
While caffeinated beverages, caffeine, and unpasteurized milk should be on your top list of don’ts, be very careful if you are consuming meat and eggs; they must be cooked at a high temperature. And consume tropical fruits and vegetables such as brinjal, pineapple, and papaya at moderate levels to keep the uterus healthy.
Get active! Yoga and meditation can keep you calm and composed!
Meditation, yoga, and a balanced diet are crucial for the well-being of expectant mothers. Meditation has immense benefits, such as helping reduce stress and promote relaxation. It can also enhance your emotional stability. Yoga exercises improve flexibility, strength, and posture while relieving common pregnancy discomforts and promoting normal delivery. A nutritious diet ensures proper nourishment for both the mother and the developing baby, supporting optimal growth and development. So, these things are very important and can promote a healthy pregnancy while preparing the mother for a normal delivery. It is always advised to get in touch with your healthcare provider and explain each thing briefly to your dietician, and your dietician will guide you or give you proper advice on food items that are strictly prohibited during and post-pregnancy.
Rashmi Rana is pursuing Masters in Journalism – Mass Media. She is a student with a strong communication and content writing skills. Rashmi is currently working as a journalist at The Shining Media.
