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Pregnancy is a life transforming life event. After delivery life is not same as before. Pregnancy is a damn delicate and sensitive phase of life, where the partner is supposed to be with would be mother to hold her, to pamper her, to take care of her in this hormonal change period. He should be by her side in all odds and supportive enough to help her in rehearsing the good practice suitable for pregnant woman. Continually retaining the nourishing lifestyle and dietary is mandatory. It is advantageous to follow the pregnancy information especially to the first time mothers. The small changes or say the minute modification when and where necessary are prominent in maintaining the mother and the baby’s health. Though, it is difficult to get rid of old and unhealthy habits. Every pregnant woman should know what all things to avoid during first trimester. As it more crucial time and exertion may raise the discomfort.
Every pregnant woman should know these all things:
5 Do’s
Every pregnant woman must incorporate it into their daily routine. It will make the journey smooth for the embryo to grow as a fetus. Good practice for pregnant woman comprises of the following major measures;
Counting On a Supplement / Multi Vitamin
The most recommended nutrients that a would be mother requires are folate, calcium, iron, zinc and fiber. They are given from the day one after confirming the pregnancy or it can be substituted when planning for pregnancy, especially folate. The most important nutrient is folate( vitamin B 9 ). It is beneficial in lowering don the risk related to neural tube defects like spina bifida. 500 mg is recommended on approx. The foods enriched in folate are legumes, beans, whole grains, citrus fruits, green leafy vegetables, poultry and shellfish. Calcium is needed to make the bones, teeth of the fetus. Deficiency to calcium may make the mother weak. Thus, they are prone to calcium deficiency disorders. The fetus leaches calcium from mother’s body. Hence, ingesting about 1000-1200 mg of calcium daily is essential to overcome the losses. Iron is very important for a pregnant lady. For the increased blood volume maintenance in a pregnant requires iron more. A daily dose of 500 mg can be prescribed. Zinc is must in gestation, as its deficiency may lead to birth defects, restricted fetal growth and premature delivery. The daily recommendation of Zinc may rise up to 50% t to 15 milligrams per day. Fibre is another vital nutrient. It relieves constipation during pregnancy. It also lowers the hunger pranks during gestation period. It also provides the feeling of full. The daily recommended dosage of fibre during pregnancy is 25-35 gms.
Incorporating a Rainbow In Diet
The more flamboyant the plate is, the more nutritious it is! Adding variety of colors to your meals gives baby new flavors to taste via amniotic fluid. The more vibrant the plate is the more nutrient dense it is; including folate, vitamin A, vitamin C, potassium, fibre, antioxidant and very less calories.
Opting For Organic Foods
It is important for a pregnant lady to keep away from the pesticide exposure. The developing immune system is sensitive to handle the pesticide. The prenatal exposure to pesticides may lead to immune dysfunction at later age of life. Often it may result in still births, premature delivery, birth defects
Eating Intelligently
Time and again, every pregnant lady hear about to eat for two, from her near and dear ones. It does not mean at all that the quantities to be raised to two meals at one go. Rather, it simple denotes to eat in quality for two, to ensure the wholesome nutrition for the mother and baby.
Adding Omega 3 Fatty Acids In Your Diet
Inclusion of Omega 3 fatty acids in pregnancy diet is vital for the development of baby’s brain and nervous system. It will boost the vision, memory and linguistic and verbal knowledge in early infantile. It lowers down the post- partum depression. ALA, EPA and DHA, are the three types of Omega 3 fatty acids that is most essential is first few years for a new life. According to National Institutes of Health, 300 gms of DHA is the daily recommendation for a pregnant and lactating mother. Other than knowing the positives, every pregnant woman should know about the negative things that are the part of good practice for pregnant woman. So, here comes the Don’ts to be taken into consideration.
5 Don’ts
Some of the points that is must to be avoided by the pregnant ladies. It will help in observance the maternal and fetus health in high keep up.
Don’t Oversee Food Safety
A pregnant lady or her guardian must take care of what she is eating. Likewise, if she is opting for fishes. They must be not containing mercury content. It can endanger fetus nervous system. Choose fish options wisely. Options may include Alaskan salmon, Atlantic mackerel, herring, sardines and anchovies. Fish oil add-ons are generally referred as safe. Try to avoid food that may be contaminated by bacteria such as E. coli, Salmonella and Listeria. Every pregnant woman should know it may be very dangerous for the mother and the baby’s health.
Limit The Intake Of Refined Carbs
Pregnant lady must try to ignore refined wheat products. High intake of refined carbs may result in spiking in blood glucose levels. It in turn raises the high risk zone for the fetus. Therefore, choose wisely.
Avoid Carbonated Drinks, Alcohol And Smoke
Expecting mothers should not drink alcohol or carbonated drinks like cold drinks, diet coke etc; she should not smoke. Intake of these stuff have tremendous adverse effects on baby’s health. Intake of any of the said stuff may endanger the baby’s mental and physical health.
Don’t Fast
Pregnant lady should not fast or has an starvation period more than 3-4 hours. A small and frequent meal is advised and is recommended. Do not over eat to avoid discomfort and heat burn.
Avoid Unnecessary Stress
During the gestation period a lady must live a carefree and stress free life. It is rightly said lesser the stress to the pregnant lady the stronger the child, the fit and healthy the child is and vice a versa. Building a healthy lifestyle is one of the good practices for pregnant woman. It will be highly appreciated measure for the smooth advancement in pregnancy. It will decrease the hurdles of pregnancy if flow is even. Prevention is better than cure. Hence, better to safe then being a sorry, when it is directly connected to your baby’s health and concern.
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