Contributor: Shraddha - http://getsetgo.fitness/#/public/coachprofile/shraddha
To bear a child in the womb is one of the most wonderful experience for a woman. However, as much as exciting this phase, there is no denying that it is equally stressful. Your body would turn into a cornucopia of changing hormonal balances when you are carrying - to enable ideal growth of your baby. A few of my female clients who managed their PCOD through a proper diet and exercise regime under me and later gets pregnant, asks me if they should diet when they are carrying. Dieting and putting your body into stress is a complete NO - NO when you are carrying. However, It is important to follow a healthy and nutritious eating habbits for the better health of your baby. Here. I would like to touch upon some of the recommendations.
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1) Fruits and vegetables - Make sure you include 5 portions of colorful fruits and vegetables in your diet. (You can eat all the seasonal fruits and veggies available) Green leafy veggies are a must so do not avoid them.
2) Pulses such as beans, chickpeas, rajma, peas, lentils, different types of legumes are a good source of fiber and protein. If you are a non-vegetarian you can have eggs, lean cut chicken or fish (Make sure you take utmost care of the hygiene and storage as there are chances of contamination).
3) Whole wheat bread, whole grains, pasta, oats, poha, rawa, quinoa, rice, millet, cereals are good to have. (Try not to eat a lot of processed food)
4) Mix of nuts - These are good snacking option.
5) Dairy - Yogurt (Curd) and Milk should be included.
6) Oil - Ghee / Butter / Coconut Oil / Olive Oil.
7) Drink plenty of water - At least 8 to 10 glasses a day.
8) Eating for two - This is where many women go wrong and end up gaining a lot of weight. Initial 3 months you don't need to increase your calories. You can eat at maintenance. From 4th to 6th month you can increase your calories by 400 and then 7th to 9th month another 200 calories. (These are approximate numbers, you can monitor how your baby is doing and increase the calories accordingly) The whole point is to not go overboard eating just in the name of pregnancy.
9) Eating out - Definitely, you are going to have cravings, so yes you can enjoy simple treats once in a while. But make sure you manage your calories accordingly for the rest of the day.
10) Get your diet reviewed with your doctor so that they can prescribe additional supplementation accordingly.
11) Enjoy the journey. Do not be over stressed. When you're expecting, there's plenty of stuff to worry about: Will my baby be healthy? What if I'm not a good mom? While fretting is normal during such an important time in your life, the best thing for you and your baby is to be positive and stay calm.
12) Make sure you rest. 7 to 9 hours of sleep is recommended.
Article by - Shraddha (http://getsetgo.fitness/#/public/coachprofile/shraddha)