Pregnancy is one of the most responsible phases in a woman’s life. Expecting mothers should keep a check on what they are eating, how they are spending days etc., to ensure their child is born healthy. However, not many have a clear idea of do’s and don’t during this period. For example, it is a common notion that expecting mothers should eat pickles etc. But in reality, the salt intake should be minimised. Here are few other tips that expecting mothers should follow for their and baby’s health With IANS Inputs
Striking the energy balance: Eating healthy food is important but ensuring that the energy intake is just as much as the energy you release, is more important. If your food intake is greater than the energy spent, you will experience a positive energy balance and gain weight. Likewise, when the energy spent is higher than the energy intake, there is a negative energy balance and results in weight loss and exhaustion. Tip: During pregnancy, eat healthy and stay active. Do not try to lose weight. Post-pregnancy, continue to eat healthy and begin an exercise routine that will help you lose weight and keep it off.
Rainbow on your plate: A balanced diet is all about macronutrients and micronutrients. The former provide energy in the form of carbohydrates, proteins and fat. The latter includes vitamins and minerals that help the body function well. An expectant mom's diet should contain a balance of both micronutrients and macronutrients for baby's healthy development. Tip: Ensure your diet is rich in proteins, good fats, sprouts, fish, fruits and vegetables. This image is of a rainbow salad.
Relax and rejuvenate: It is important for every mother to break out from the daily routine and rejuvenate in order to stay both mentally and physically strong. Something as simple as a long and deep breath can double up as a break at times. A lot of mothers tend to worry about post-pregnancy weight gain and other skin-related concerns. Such concerns do have an impact on their overall health. Tip: Regular deep breathing exercises and mild yoga as per physician's advice will help mothers relax.
Not all fats are bad: Healthy fats found mainly in plant-based natural liquid forms, like olive oil, are good for health as they reduce bad cholesterol and increase good cholesterol. Intake of saturated fats like butter or ghee, should be limited as they can raise bad cholesterol and reduce good cholesterol which, in turn, increase health risks. Consuming omega 3 fats is important for good skin health and overall heart health. Tip: Include fatty fish and vegetarian sources like flaxseeds and walnuts in your diet to make it rich in good fat.
Cut on salt Reduce salt intake as extra salt can raise blood pressure. In pregnant women, excessive salt intake can increase the risk of hypertension which can lead to further complications. Limit the addition of excessive table salt to food. Tip Avoid pickles, papad, and salted snacks
Stay hydrated: Last but not the least, it is very important to keep yourself well hydrated all the time. Pregnant women and lactating mothers should drink plenty of fluids including water, milk, buttermilk, juices, ice and tender coconut water. Tip: Drink eight to 12 glasses of water every day.