During pregnancy there really is no need to eat twice as much! However, pregnancy does increase your body's needs for all nutrients. To meet the increased demand for nutrients throughout pregnancy simple eat a little more, and make smarter food choices! EATING SMART - THE FOUNDATION OF A HEALTHY PREGNANCY
Providing your body with energyIt can take up to 80,000 calories to make a baby! However, an extra 300 calories per day is all you need after the first trimester. That is about 1 cup skim milk, 1 medium-size banana, and 1 cup steamed rice. Experts recommend the average woman gain 11-16 kilograms throughout pregnancy, with most of the weight gained during the second and third trimesters. Throughout pregnancy, your body needs about 10 extra grams of protein each day to support your growing baby as well as the changes taking place in your body. Low protein intake may lead to a reduced infant head circumference. One high protein snack is all it takes to get this additional protein. Some great protein foods are:
- One grilled chicken and cheese sandwich on whole wheat bread or
- 1 tall glass of skim milk (200 mL) or
- Half a cup of dal with one whole wheat roti
- Fried snacks, ghee, and more than 1 teaspoon of oil per meal for cooking is not recommended.
- Whole grain carbohydrates, such as whole wheat bread, brown rice, bajra, and jowar, provide much needed fiber as well.
- Red bell pepper, Cauliflower
- Oranges, Strawberries, Cantaloupe
- Avoid foods that have strong smells or flavours as they may increase feeling of nausea.
- Try eating some dry toast, rusks, or dry cereal before getting out of bed as this may decrease feelings of nausea and vomiting.
- Eat small meals more frequently through the day.
- Avoid drinking just before or during a meal as this may fill you up faster.
- Avoid fried foods and high-fat foods as they are not easy to digest.
- Stick to foods that work well for you. Remember the goal is to get all the nutrients and minerals you and your baby need!
Created by: Radhika Karle, MSc, Dietician (USA)Radhika's Balanced Body: Creating Healthy Minds & Bodies Adapted from: Council for Women's Nutrition Solutions www.balancedbody.in Email: Radhika@balancedbody.in Office: +91 22 2613 8588/89
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