Pregnancy & Diet

Nine months of eating well

Eating well when you are expecting.

Even if you are not hungry, your body is. So try not to skip meals. Eating frequently may be the best route to a well nourished foetus. At least 5 times a day ( 3 meals plus 2 snacks or 6 mini meals.

Efficiency is effective 

6 whole grains every 4 hourly

Eating plenty of fibres may reduce the risk of developing gestational diabetes.

Limit your intake of sugar in all its forms.

Sweet calories are sadly the empty calories. Can also cause tooth decay. It can cause obesity to colon cancer. Avoid refined sugars.

Honey, an unrefined sugar, has a nutritional edge because it contains disease fighting antioxidents

Eat fruits fresh or dry. Try eating some raw vegetables and fruit every day. For cooking opt for steaming or light stir ry so more vitamin a and minerals will be retained.

Make whole grain your house bread

Bad habit can sabotage a good diet.

The 6 meal solution. A grazing approach keep your blood sugar level, so you'll get an energy boost too and you will have fewer headaches and fewer  wild mood swings.

Proteins

Legumes ( half protein servings. Beans, lenti, split  peas, chickpeas, peanuts tofu, curd,soy milk, cheese,

Grains

Whole wheat,oat bran,, oats, 

Cereals.

Wheat germ

Buckwheat.

Nuts and seeds such as walnuts, almond,

Cheese, yogurt. Buttermilk.

Eggs

Calcium For strong bones and teeth

Aim for 4 serving of calcium rich foods each day.

Calcium is also vital for muscles, heart and nerve development, blood clotting and enzyme activity.

If incoming supplies aren't keeping up, the baby will tap into the calcium in your own bones to help meet its resources, setting you up for osteoporosis later in life.

Sources

milk, yogurt, Whey, cheese, buttermilk, it can be enjoyed in smoothies, soups, cereals, dips, sauges,, deserts and more.

3 tbsp ground sesame seeds

tofu

dried figs, almond, broccoli

green leafy vegetables spinach 

Dried beans

The lactose intolerance can easily substitute lactose free dairy products(milk, cottage cheese,  )

Calcium fortified orange juice.

A glass of calcium fortified Almond milk also provide a serving of Calcium.

Vit C foods

4 Servings daily

You and the baby both need vit C. For tissue repair, wound healing, and various other metabolic (nutrient using )processes. Your baby also needs for proper growth  and for the development of strong bones and teeth. Since vit C  is a nutrient the body can't store, a fresh supply is needed every day.

Lucky for you vit C usually comes from foods that naturally tastes good

Sources

Orange juice 

Green leafy vegetables

Yellow fruits :lemon,Mango, Amla, grape fruit

Strawberry.