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Pregnancy is physiologically and nutritionally a highly demanding period. Extra food is required satisfying the needs of the foetus. It is the time when the organs and systems develop within. The energy used to create these systems comes from the energy and nutrients in the mother's circulation, and around the lining of the womb essential for the growth of the foetus are milk, eggs, fish poultry and meat. Vegetarian women will need to have different cereals, a lot of pulses and nuts.

Iron is needed for heamoglobin synthesis, mental function and body defence. Deficiency of iron leads to anemia. Anemia in pregnancy is a condition with effects that may be deleterious to the mother and the foetus. Iron deficiency during pregnancy increases maternal mortality and low birth weight in infants. Plant foods like legumes, dried fruits and green leafy vegetables like spinach, fenugreek (methi), mustard (sarson), bathua, coriander and mint contain iron and so do jaggery, ragi, bajra, wholegrain flour and sesame seeds. Fruits rich in iron include pomegranates, apricots, (especially when dried or semi dried), plums, bananas, and black grapes. Meat, liver, kidney, fish and poultry are also rich sources of iron with good bioavailability of the mineral as compared to plant foods. Fruits rich in vitamin C like amla, guava and citrus fruits improve iron absorption from plant foods. Beverages like tea bind dietary iron and make it unavailable. Hence they should be avoided before, during or soon after a meal.

Folic Acid is essential for the synthesis of hemoglobin. Pregnant women need more of folic acid that increases birth weight and reduces congenital anomalies (birth defects). Green leafy vegetables, legumes, nuts and liver are good sources of folic acid.

Calcium is necessary for making the baby's bones and teeth. The best source of calcium is milk. Calcium is also present in ragi, bajra, sesame seeds, beans and green leafy vegetables.

Here are few nutritional recommendations for the pregnant woman:

  • * She must drink a minimum of 8-10 glasses of water daily.
  • * Intake of caffeinated beverages should be limited.
  • * It is always better to avoid carbonated fluids.
  • * Fibrous fruits, grains and leafy vegetables should be included in the diet to avoid constipation.

Avoid tobacco and consumption of alcohol during pregnancy. The World Health Organization recommends that alcohol should be avoided entirely during pregnancy as it crosses the placental barrier and can stunt fetal growth or weight, create distinctive facial stigmata, damage neurons and brain structures, and cause other physical, mental, or behavioral problems. Fetal alcohol exposure is the leading known cause of mental retardation in the Western world. The dhokla flour is the right mix of carbohydrate and protein and can be used as a complete meal.

BROWN RICE

BROWN RICE Provides all necessary carbohydrates requirements. Rich in fibers. Helps control blood sugar. Helps control cholesterol. It is a body building food. Beneficial for stomach and intestinal ulcers and for diarrhea. It is easily digested starch food. Because of the mineral content, it supplies important nutrient for the hair, teeth, nails, muscles and bones.

Mango

Mango being high in calories and carbohydrates, is good for those who are trying to gain weight. Being high in iron, mango is said to be very good for pregnant women as well as for people suffering from anemia. Mango is believed to be effective in relieving clogged pores of the skin. The vitamin A (beta-carotene), vitamin E and selenium present in mangoes provide protection against heart disease. Mangoes have been found to be quite helpful in treating acidity and poor digestion. It is being said that the Vitamin E present in mango helps hormonal system function more efficiently and thus, boosts sex life.
Dates get digested very quickly, that's why they can be used for quick energy and repairing wastes.Dates are also excellent remedy for alcoholic intoxication.Dates are a great remedy for weak hearts. Dates soaked overnight in water and crushed in the same water in the morning should be taken twice a week in this condition to strengthen your heart.The date is a laxative food. It is highly beneficial in the treatment of constipation as the roughage provided by it stimulates sluggish bowels. Dates should be immersed in water at night and taken after making them into a fine syrup the next morning to secure laxative effect.

CUCUMBER

CUCUMBER has an impressive amount of water (about 96%) that is naturally distilled, which makes it superior to ordinary water. Its skin contains a high percentage of vitamin A, so should not be peeled off.The cucumber contains alkaline-forming minerals and is an excellent source of vitamin C and A (anti-oxidants), folate, manganese, molybdenum, potassium, silica, sulfur, and lesser amounts of vitamin B complex, sodium, calcium, phosphorus and chlorine.

Alcohol

Alcohol is essentially empty calories as it provides nothing nutritional that the body needs in order to function properly. It's the first fuel that is used before carbohydrates, fats and protein, which delays the weight-loss process. It is estimated that alcohol slows down a person's ability to burn fat by up to 36%.While protein and carbohydrates are about four calories per gram, one gram of fat is worth nine and alcohol about seven. This demonstrates how you're not getting a lot of bang for your buck if you're getting your calories from alcohol as opposed to getting them from nutritious and filling meals..
Eliminate "White Foods" from Your Diet. White flour, white sugar and other processed foods are not only devoid of vitamins and minerals, but they've also been stripped of their natural fibre. As a result, they rapidly drive up blood sugar levels, which contributes to weight gain, diabetes and a host of other health problems. Avoid breads and baked goods made with white flour, sugar-laden sodas and snack foods. Instead, focus on eating fibre-rich fruits, vegetables, legumes and whole grains.

WALNUTS

WALNUTS are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E. Nuts in general are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 fatty acids - the good fats) that have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.

FASTEST WAY TO LOSE WEIGHT... Do not deviate from ur diet,d secret is to fill ur refrigerator wid low fat foods.Want something crunchy? Eat a carrot or a radish.Want something creamy? Eat a low fat yogurt. Drink water every time u feel hunger and is still not d time for d next snack or meal.If u always liked to pick on d couch watching TV,u can do it now,as long as u eat raw vegetables or fresh fruit.
Fat is where it's at. If you think you can lose weight and keep it off by avoiding all fats, you're sadly mistaken. In fact, if you think that low fat eating is the only way to go, you might as well just quit now. Your body (and your brain) needs fat to survive! This is why the scientists call "them" essential fatty acids – Omegas 3, 6, and 9. These fats have been stripped from many supermarket shelf items, and it's your responsibility to put fat back into your dietary plan. Don't avoid eating fat, embrace it – equally.
Sleep it off. To be an efficient fat-burning machine, your body requires at least eight hours of sleep a night. If you think that you're doing yourself a favor by sleeping less, you're mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important (if only for mental alertness for the following day). If you feel tired, that's likely your body's way of saying: "Shut your eyes, stupid!"

GREEN TEA

GREEN TEA acts as an antiviral agent. This beverage contains am mineral called fluoride that prevents cavities as well as strengthens tooth enamel. Did you know that drinking a cup of this tea everyday can help reduce plaque formation and bacterial infections in your mouth. Therefore, it maintains a healthy, active metabolism and circulatory system on your body..
If you want to feel full on fewer calories, stick to foods that are high in water, like fruits, vegetables and healthy proteins. Its not the calories that fill you up, it's the volume of food that you eat, right? Also, when you have to lose those pounds, think percentages, not pounds; they're less scary. If you're overweight, losing just 5 to 10 percent of your body weight can slash health risks.

Almonds

Eating Almonds in moderation promotes lower cholesterol levels, prevents heart disease and can help with Weight Loss. Almonds are a great source of vitamin E.They also have good amounts of magnesium, potassium, zinc, iron, fibre and are a good source of healthy monounsaturated fat. They contain more calcium than any other nut which makes them great for vegetarians who do not eat any dairy products.

AMLA

AMLA is the most potent natural source of Vitamin C. In fact, this tiny fruit has as much Vitamin C as two oranges. Vitamin C, when taken in the form of supplements, is not always easily absorbed. But when you eat an amla berry, the Vitamin C present is easily assimilated by body The health benefits of guava include treatment of diarrhea, dysentery, constipation, cough, cold, skin care, high blood pressure, Weight Loss, scurvy, etc. April 26 at 9:03.

Corn

Corn is a Good Source of Fiber. One cup of corn provides 18.4% of the daily recommendation of fiber. Its high fiber content is one of the biggest benefits of corn. Fiber has been shown to help lower cholesterol levels and help reduce the risk of colon cancer. Fiber is also useful in helping to lower blood sugar levels in diabetics.

Sweet Potatoes

Sweet Potatoes one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

Skipping meals won't burn fat - keep your metabolism burning by eating more often Hot water will burn calories as well as being a Chinese medicine.
THINGS U NEED TO KNOW... It is recommended that adults get a minimum of 30 minutes of physical activity at least five days a week. Children require at least an hour a day to stay healthy.Only 30 percent of American adults are getting the required amount of physical exercise.Approximately 108 million adults are considered overweight or obese.
FASTEST WAY TO LOSE WEIGHT... Do not deviate from ur diet,d secret is to fill ur refrigerator wid low fat foods.Want something crunchy? Eat a carrot or a radish.Want something creamy? Eat a low fat yogurt.Drink water every time u feel hunger and is still not d time for d next snack or meal.If u always liked to pick on d couch watching TV,u can do it now,as long as u eat raw vegetables or fresh fruit.

Capsicums

Capsicums are rich in Vitamin A & C and potassium. They contain antioxidants that help prevent cancer and can help dissolve blood clots and reduce the risk of cardiovascular deseases.
A healthy person should not consume more than 60 ml of alcohol in a day. And drink slowly, about 30 ml in a hour. Women who have more than two alcoholic drinks a day are more likely than non drinkers to experience breast cancer, hyper-tension and strokes.
Saturated fats and trans fats in meat, butter and processed food are terrible for ur health. Cut out french fries, wafers and pastries. Opt for chicken and fish over red meat. Go for roasted, grilled or steamed foods. Check food lables and avoid partially hydrogenated stuff. Use skimmed milk to stay away from hidden fats.
Eating irregular meals is a major cause of lifestyle diseases like obesity, diabetes and hyper tension. If u skip a meal, u tend to overeat when u see food next. And the results are disastrous. Eat three decent meals aday, apart from small frequent bites through the day.

MOVE MORE... Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends. Anything that moves your limbs is not only a fitness tool, it's a stress buster. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or kickboxing. But that's great when you're up to it.

CARROT

Carrots are a rich vegetable source of antioxidant compounds and also pro-vitamin A carotenes. These carotenes and antioxidant compounds promote good vision and help to protect against certain cancers and cardiovascular diseases.

BANANA

Bananas are a rich source of potassium that can help to maintain a healthy blood pressure level. CHERRY: Anthocyanin present in slightly sour cherries can help to reduce inflammation and ease gout and other arthritis pain. MANGO: Mangoes are rich in zeaxanthin and lutein, both antioxidants help protect vision and lower the risk of development of age-related macular degeneration.

PAPAYA

The skin of the papaya contains special acids which help to maintain healthy skin. Papain, the enzyme present in papaya, also helps to aid digestion.

TOMATO

Tomato is an excellent source of lycopene, a potent antioxidant that offers protection against advanced stages of prostrate cancer and may also help reduce high cholesterol levels.

ORANGE

Besides being well known for its vitamin C, oranges are also a good source of folate. Folate is especially an important nutrient for pregnant women as it can help prevent the development of neural tube defects.

APPLES

Flavonoids, a type of antioxidant present in apples, can help lower the chances of developing asthma and diabetes. The fibers of an apple help to clean your teeth and palate of bacteria and food residue. However make sure to eat apples whole without peeling its skin as its rich flavor and the nutrient load lies just below the skin.
A single cigarette can almost instantly injure the inner walls of the blood vessels and lead to heart disease and blood clots.

Weight Loss TIPS AFTER PREGNANCY
•  Water is needed more than ever.
•  Keep your self away from bad food.
•  Eat a variety of fresh fruits.
•  Skip the 'whites'.Do not eat white bread, cereals or pasta.
•  Read carefully the food labels before selecting what type of food to buy.
•  When you feel that you have the energy start exercising.
•  Employ the natural method of Weight Loss after pregnancy, breastfeeding.

Green Tea

GREEN TEA acts as an antiviral agent. This beverage contains am mineral called fluoride that prevents cavities as well as strengthens tooth enamel. Did you know that drinking a cup of this tea everyday can help reduce plaque formation and bacterial infections in your mouth. Therefore, it maintains a healthy, active metabolism and circulatory system on your body.

Carrots

Carrots are a rich vegetable source of antioxidant compounds and also pro-vitamin A carotenes. These carotenes and antioxidant compounds promote good vision and help to protect against certain cancers and cardiovascular diseases.

 

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