Health and Lifestyle Tips: Proper Nutrition for Pregnant and Lactating Women

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By Deeptodyuti Das

Motherhood is unexpectedly a life-changing and extraordinary feeling as well as an experience. Pregnancy is indeed a wonderful journey, and it requires very close psychological and nutritional attention and care. The nutrition expert doctor, Meghana Pasi brings forth various important issues which eventually implements focus and seriousness on the nutrition tips and balanced diet. Let us have a look at them. 

She tells that, usually during pregnancy the nutrient requirements are high for enhanced maternal and foetal metabolism as well as for the growth of the foetus, placenta, amniotic fluid volume, and adaptations to maternal tissues like uterus, breast, and blood volume. She further adds that a woman’s body requires additional calories and nutrients for an optimal weight gain of 10 to 12 Kgs and a healthy infant of 3 Kgs. 

“By adopting a healthy eating habit, you can meet the increased nutrient demands. Increase the number of different foods as recommended to meet your nutrient requirements. Eat 5-6 meals: breakfast, lunch, evening snack, dinner, bedtime. Balance your Thali at each meal.” This was her strict instruction towards the pregnant women. 

Nutrition Tips – 

  • Try to choose foods that are rich in fibre (40g/day) like whole grain cereals, pulses, vegetables, etc. 
  • Try to drink plenty of fluids like lemon water, coconut water, buttermilk, and 8-10 glasses of water regularly. 
  • Avoid consuming excess tea or coffee as it can affect foetal growth and the baby’s sleep. 
  • Only use sugar, fat, and salt in your regular diet and try to avoid junk foods having zero nutritional value.
  • Intake the prescribed supplements like Vit B-12, Omega-3, Vit D, Iron, Folic Acid, etc. 

Healthy Lifestyle Tips During Pregnancy – 

  • A balanced diet.
  • Accurate and Timely vitamin and mineral supplements.
  • Daily Exercise.
  • Do not smoke or consume alcohol.
  • Stop using any sort of drugs without medical advice.
  • Consult your doctor regularly and go for periodic health checks.
  • Perform sports like swimming or walking.
  • Always exercise and keep yourself active 

 

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