Early Pregnancy Diet & Nutrition: What to Eat, What Not to Eat

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Early Pregnancy Diet

Early Pregnancy Diet_Mother PicThey say responsibility doubles for a woman as soon as she elevates herself to the post of a mother. But it is better said ‘responsibility doubles the moment she embarks upon her nine-month long journey’. To be a mother differs greatly from that to be a woman. Doesn’t the fact that the two lives breathe together justify the aforementioned statement?

The gestation period is indeed an unusual period where one human body grows inside another. Growth of embryo to foetus and lastly to baby entails significant shift in nutritional requirements of a body. In order to comply with surged nutritional demands, women need to adhere to strict diet patterns.

Foods essential for the pregnancy platter

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The second the fertilized ovum attaches itself to the uterine wall, both the platter and the palate of a woman should change. Sticking to early pregnancy diet ensures negligible complications in the later pregnancy days.

Below discussed are the foods for cheap and healthy diet.

Proteins

According to the dieticians, the normal requirement of an adult woman is 45 grams per day, while during the second and third trimester of pregnancy she needs to get her extra fill of proteins by 14 grams more than the normal recommendation. Tofu, soy products, beans, lentils, legumes, fish, milk, eggs and cheese are the sources of some good quality proteins.

Vitamins

Almost all the vitamins – Vitamin A, B complex, C and D are needed in extra portions during gestation period.  Vitamin A intake must increase by approximately 25 percent over the usual intake. Liver, egg-yolk, leafy vegetables and fruits can be consumed to soak in this extra dosage.

As far as B complex is concerned, folic acid is one such supplement whose exclusion can project a serious threat to foetus. Insufficient folic acid can lead to Neural Tube Defects in foetus. Neural tube seals itself within the first 28 days, much before the pregnancy news reach the mother. Hence, a mother needs to be careful about it.

Vitamin B6 is stated to assist in assuaging nausea and vomiting during pregnancy. Vitamin C, along with its usual functions, performs extra in the development of connective tissue and vascular system.

early pregnancy diet
Credit: Flickr

Fiber

Constipation has been a constant complaint during pregnancy, as the swollen uterine wall strains the lower part of intestines and impedes the process of excretion. Dishing out roughage like wheat chapatis, flax seeds, wholegrain pasta, fruits and vegetables on the platter does ease the uneasiness by a great deal.

Calcium

As the embryo morphs into foetus, bones and tooth buds start growing. More calcium is hence required to sustain the proper mineralization of skeletal tissues during the period. Dairy products are the long known sources of calcium.

Iron

Iron too is one of the crucial ingredients whose minute subtraction in the diet can culminate in severe repercussions. Paucity of iron in the diet can reduce the hemoglobin formation in the blood, depreciating oxygen supply to the foetus. The brain of the new-born can be severely affected in case of iron-short diet.

Get a habit of saying ‘no’ to bad habits

Some temptations may strain your decisive power momentarily but your step, at the end, should always be for the good of your child.

Caffeine

Over-consumption of caffeine during pregnancy raises the risk of delivering underweight child. Miscarriage too has been reported under the ill-effects of caffeine.

Alcohol

Like every single food particle, alcohol too transcends the placenta and enters the area sheltering foetus. Intoxicating effect of alcohol is seen here as well. As scientifically observed, liver is the last organ to form in foetus. And since the processing organ, liver of foetus, is too underdeveloped to treat alcohol, too much of alcohol can be detrimental for the development of the baby.

Smoking

Smoking is found to have constrictive effects in blood vessels, restricting blood flow in the placenta. Nicotine in the smoke is fatal for the cognitive development of the brain.

Earlier, when science lagged behind, it was purely myth-controlled pregnancy. Now that science has unraveled unanswered questions of pregnancy, it has become easier for moms to be a logical follower and not a blind.

To remind you, reading all of the above remains futile until followed. So, do not forget to appropriate your early pregnancy diet accordingly.

 


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