Without a doubt, a nutritious, well-balanced eating plan can be one of the greatest gifts you give to your developing baby. Pregnancy nutrition is essential to a healthy baby. Ideally, adopting a healthy eating plan before pregnancy is best. But no matter how many weeks are left on your countdown calendar, it’s never too late to start!
Pregnancy is the one time in your life when your eating habits directly affect another person. Incorporating a variety of delicious vegetables, whole grains and legumes, lean protein, and other healthy food choices into your eating plan before and during pregnancy will give your baby a strong start in life.However, a few nutrients in a pregnancy diet deserve special attention. Here’s what tops the list-
Folate and folic acid- Prevent birth defects
Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. The synthetic form of folate found in supplements and fortified foods is known as folic acid. Folic acid supplementation has been shown to decrease the risk of premature birth.
ortified cereals are great sources of folic acid. Leafy green vegetables, citrus fruits, and dried beans and peas are good sources of naturally occurring folate.
Calcium — Strengthen bones
You and your baby need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular and nervous systems run normally.
Good Sources: Dairy products are the best absorbed sources of calcium. Nondairy sources include broccoli and kale. Many fruit juices and breakfast cereals are fortified with calcium.
Vitamin D — Promote bone strength
Vitamin D also helps build your baby’s bones and teeth.
Good sources: Fatty fish, such as salmon, is a great source of vitamin D. Other options include fortified milk and orange juice.
Protein — Promote growth
Protein is crucial for your baby’s growth throughout pregnancy.
Good sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include beans and peas, nuts, seeds and soy products.
Iron — Prevent iron deficiency anemia
Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy, you need double the amount of iron that nonpregnant women need. Your body needs this iron to make more blood to supply oxygen to your baby.
Good sources: Lean red meat, poultry and fish are good sources of iron. Other options include iron-fortified breakfast cereals, beans and vegetables.
Thyroid during Pregnancy
An increase in the level of TSH may lead to multiple health problems in pregnant women, which is why many of them wonder how to reduce thyroid during pregnancy naturally without resorting to medication directly.
Here are a few suggestions by Nutrition professionals:
1. Primrose Oil
This oil is conducive to increasing the quantity of thyroid hormones, which leads to great improvement in women suffering from hypothyroidism. Primrose oil consists of GLAs or gamma linoleic acids, Add-(omega-6 fatty acids) – these acids combat the lowered levels of thyroid hormones.
2. Coconut oil supports the function of the thyroid gland by various actions like having an anti-inflammatory effect, stress relief, removing excess cholesterol from the body, weight management, etc.
3. Inclusion of Carrots and Eggs in the Diet
The thyroid gland functions properly when the quantity of vitamin A in the body is good enough.Eggs are the best bet here since they are known to have good quantities of Vitamin A. If vegetarian, the best option for you would be to consume carrots or even pumpkins, since both consist of vitamin A.
4. Exclusion of Kale, Cabbage, and Broccoli
These vegetables are known to reduce the degree of iodine the thyroid gland can take in, which directly affects the amount of hormones that can be generated, resulting in inadequate functioning of the gland and leading to hypothyroidism.
5. Herbal tea, ginger tea or cinnamon tea, contain nutrients that support the thyroid gland, giving it the boost to function well.
6. Salads Thyroid gland essentially needs stimulants that can help it produce the thyroid hormones in the quantity necessitated by the body. By including salads that have carrot, cucumber, sprouts, beans, spinach, nuts and similar food items, the diet starts supporting thyroid functionality and assists in normalising the hormone levels.
7. Cod Liver Oil
Cod liver oil contains essential omega-3 fatty acids which directly build the body’s immunity and reduce any signs of inflammation. These acids are essential for people with hypothyroidism because they help in getting the thyroid gland to function properly.
However, getting vitamin D from early morning sunlight and having a customized diet that provides a balance of Vitamin B complex as well as other nutrients goes a long way in bringing down the TSH level in your body.
Gestational Diabetes
It is a temporary health condition that occurs during pregnancy. It can cause pregnancy complications, as well. Gestational Diabetes can be harmful to fetal health when uncontrolled. Placenta inside the female’s uterus produces certain hormones that has the capacity to generate cells in the woman’s body. Which in turn makes women less sensitive to insulin. This leads to increase in Blood Sugar levels. We call it Gestational Diabetes.
Risk Factors
Your risk of suffering from gestational diabetes enhances when you:
Are overweight.
Are over the age of 25.
Has suffered from gestational during any past pregnancy.
The baby is born weighing 9+ pounds.
Have a family history of Type 2 Diabetes.
Suffer from PCOS or Polycystic Ovarian System.
Issues Associated with gestational diabetes Include:
Premature Birth.
Higher-than-normal birth weight of the baby.
Low Blood Sugar.
Increased risk of being diagnosed with Type 2 Diabetes.
Jaundice.
Stillbirth.
Here are some healthiest and the best way to get rid of Gestational Diabetes:
Dietary scheduling
Random eating schedule is the common cause of gestational diabetes. It takes a toll on your body. It can guide the body to produce massive sugar influxes and calories. This, in turn, can add complications to the natural metabolism of the body. It also affects the insulin receptors’ functionality in the body. This improved functionality makes people more prone to insulin resistance.
Morning walk
High fiber diet It would help if you maximized the nutrient absorption taking place in the gut with Vitamin D rich items. Vitamin D rich items help in the proper management of insulin flow.
Vitamin C Studies suggest that vitamin C deficiency causes gestational diabetes. Women who are pregnant use insulin injections if suffering from diabetes.
Protein rich diet
Sugar free diet
Cinnamon The consumption of cinnamon during pregnancy in a regulated amount is very beneficial. Cinnamon consumption increases the body’s insulin sensitivity. It helps evade any possibility of gestational diabetes.
Sufficient sleep
Drink more water aids with better management of Normal Blood Sugar Levels. Reduction of water intake leads to a higher concentration of sugar in the bloodstream.
Morning Sickness during Pregnancy
Morning sickness is one of the early pregnancy problems and is something that, ironically enough, can happen at any time of the day and for some unfortunate women, can carry on throughout the pregnancy. The symptoms include nausea and vomiting.
Solution
Drink lots of water and make sure to drink some half an hour before and after meals. Also, get lots of rest. Avoid drinking anything during meals.
High Blood Pressure during Pregnancy
Otherwise known as hypertension, this is a serious problem for some women. While it is not very serious in most cases, there are times when it causes more serious health problems for mother and child.
Solution
Make sure that you are on a healthy diet and that you are getting ample exercise. It will be beneficial to indulge in some stress-busting activities, be it reading a book or taking a walk, as stress can have an impact on your blood pressure.
Constipation during Pregnancy
Most pregnant women become constipated due to the hormonal changes that make your digestion much slower. Also, as your baby starts to grow, there will be less space for your digestive system to function at its best.
Solution
Add more fruits, whole grains, vegetables and any other foods that are rich in fibre to your diet. Drink lots of water and if you still feel a lot of discomfort despite this, talk to your doctor. Do not take any medication on your own as some of them may cause contractions.