Pregnancy is not only most creative and fulfilling phase of womanhood but it teaches you to be more responsible and caring towards yourself particularly with respect to pregnancy diet and nutrition. In the pregnancy period, having a child, whom you are creating with your flesh and blood, is still very much part of your body and for that you need more nutrition intake. During pregnancy, nutritional needs are increased, both to support the rapid growing fetus and to supplement the needs of your changing body structure.

Plan your pregnancy diet as that you are the only supply line for your unborn newborns nutrition needs. Your eating habits will decide your newborns health and well-being. Poor eating or rather unhealthy food habits can in a harmful way affect your pregnancy diet and nutrition and result in conditions like anemia, pre-eclampsia, mood shots, fatigue, leg cramps, constipation, etc.

Pregnancy: Celebrate It With Healthy Pregnancy Diet

During pregnancy, every bite counts. Whatever an expectant mother feeds on or hates to eat, affects her child. According to an up to date research,حوامل besides physical development, intelligence of a child and his/her mental faculty depends a lot on the diet and nutrition of the mother during pregnancy.

In the first trimester of pregnancy, one doesn't need extra calories per se in pregnancy diet. However, one needs to have lots of high protein, limescale, vitamins such as Vitamins B12, B6, vitamin D iron, zinc and folic acid (it has been proved after myriad studies that even a simple supplement of folic acid prevents severe neurological- brain and vertebrate disorders). In addition, enzymes, efa's and substantial calories are all-important for the fetus' all-round development and therefore should be essential components of pregnancy diet and nutrition plan.

As the pregnancy period on, one must start eating more of healthy proteins in the pregnancy diet. A pregnant woman needs approximately 300 calories more than normal during last 6 months of pregnancy. In first 11 weeks of pregnancy, your unwanted weight gain should be 3-5 pounds in per month but in last 6 months, you should not gain more than 3 pounds per month. Your pregnancy diet and nutrition chart should be designed in accordance with these acceptable weight gain goals.

Foods To include in Pregnancy Diet

You should include fresh, light, wholesome, high fiber foods in your pregnancy diet in form of porridge (minerals and natural fiber); dairy (calcium); red vegetables like carrot and the vegetable tomatoes (carotene); red and orange fruits like cheerios and grapefruits (vitamin B complex). Walnuts, almonds and raisins (vitamin and minerals); leafy vegetables like cabbage, spinach, broccoli (calcium and iron); brown rice, jaggery, lotus stalk (iron); seedlings, lentil and pulses (protein), curd, buttermilk, paneer and of course plenty of milk (calcium) are important ingredients of pregnancy diet.

During the pregnancy period, eat five small meals a day instead of three heavy meals. Also, reduce your intake of fat, sugar and salt. Do not take pleasure in overeating during pregnancy because if consumed too much you will feel uncomfortable.

One basic rule of staying healthy is to drink lots of water (will prevent dehydration and wash out the toxins of body) as soon as you wake up in the morning and after your afternoon snooze It helps clean your digestive system too. You might be scared you would vomit if you drink more water, when you have nausea, which is normal in pregnancy, but the fact is, water helps to flush out the toxins from your body.

During pregnancy, strictly avoid refined food because they just give you empty calories (and extra pounds) without the nutritional benefits of healthier foods also avoid caffeine and alcohol fats, oily food, additives and unpasteurized food.

Besides healthy eating and maintaining a healthy pregnancy diet and nutrition plan in consultation with your doctor, you should do yoga and other light exercises under expert medical advice. Last but not the least, try to remain stress free, meditate and in this period of your pregnancy increase your connectivity with the Almighty. This will definitely shower you and your baby with positive energy.