Essential Nutrients

Recommended Nutrients during pregnancy and where they are found...

Carbohydrates: Important source of fuel for you and your baby. Carbohydrates are of two types

• Refined or White (Such as white rice, white bread) is bad since it is rapidly broken down into the blood stream causing a spike of glucose which is unhealthy for both mother and baby as it may cause obesity in future.
• Unrefined (such as brown rice, whole wheat bread, multigrain bread) break down more slowly and provide steady glucose in to the blood. they are also good source of fiber.

Proteins: It is essential for the overall growth of the baby and the placenta 

Choose protein sources containing less saturated fats

• Skinless Chicken
• Lean beef and pork
• Tofu
• Low fat cheese
• Curd
• Skimmed milk 
• Fish (this should be limited cause almost all fish contain mercury that could be harmful to the baby)
• Nuts

Fats: They contain vitamins for the healthy development of cells

Unsaturated fats like Fish and some types of oils are healthy while Unsaturated fats and processed fats are not recommended.

Omega 3 Fatty acids : They boost the baby's nervous system

• Fatty fish like Salmon
• Anchovies
• Flaxseeds
• Flaxseed oil
• Walnuts
• Canoli oil

Dairy Products provide good supply of Protein and Fats as well as Calcium and other Vitamins. Calcium is important for the bone development of the baby. I heard that if the baby does not recieve enough calcium as per requirement it will take it from the mother's bones and that is the reason women suffer with calcium deficiency post pregnancy. 

Vitamins and Mineral support the healthy functioning of body systems.

Vitamin A:

• Orange fruit and vegetables such as Carrots, Tomatoes, Apricots

Vitamin B: Helps fight infections

• Banana
• Milk
• Whole grains
• cheese
• cabbage

Vitamin C: Aids in the absorption of calcium

• Citrus fruits
• Kiwis
• Peppers
• Broccoli
• Spinach

Vitamin D : Also helps in the absorbtion of Calcium

• Eggs
• Leafy Vegetables
• Sunlight is a great source.

Vitamin E :

• Nuts and Seeds

Iron for hemoglobin

• Meat 
• Fish
• Chicken
• Dried Apricots
• Spinach
• Broccoli

Calcium for bone development

• Dairy products
• Eggs
• fortified cereals
• leafy vegetables

Zinc for a healthy immune system

• Sea food 
• Nuts

Eating Healthy

Eating healthy should start way before you get pregnant, many say that a improper life style and irregular diet are the major reasons for not conceiving. Take care of diet and this advice is for both expectant mothers and fathers. 

45-65 percent of your calories must be from Carbohydrates;
20-35 percent from Fats;
10-35 percent must be from Proteins

The components of the meal may not be the exact same as given above but we should strive to maintain this balance even during the pregnancy.

If you are trying to conceive and it is not happening then consulting a doctor is the best way to start, I know you wouldn't be reading this blog if you have not done first but that is the first step of the process. When I went to the doctor, she has done a series of tests on me just to make sure that everything is working fine, then she prescribed Folic acid tablets to strengthen my Uterus, she has also given me a food chart and an excising schedule. I think that has made everything happen, once I started eating healthy everything fell into place and the magic happened. Go get yourself a Food chart that will help you have a balanced meal that would meet the demands of your body. 

It is also important to eat healthy after you conceive because the developing baby inside you requires all the essential nutrients.  By eating a wide range of foods you can ensure that the baby gets all the nutrients in balance. Including fresh fruits and vegetables to the diet is quiet important as well as whole milk and eggs.

 During pregnancy make sure you eat each day

• 2-3 portions of protein- rich foods
• 3 servings of dairy
• 3 servings of wholegrain carbohydrates
• 4-5 servings of vegetables
• 3-4 portions of fresh fruit.
• 1-2 servings of iron rich foods

Most women may need to increase their calorie intake by 100-300 calories per day, but this may vary depending on your pre-pregnancy weight and activity. Always consult your doctor before any change is diet plans. This is just a guide line for you to have a healthy pregnancy diet plan, the requirements of the individual may vary according to your requirements.