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Link
www.pregnancy.org
www.pregnancy-info.net
www.americanpregnancy.org
www.4women.gov
www.malepregnancy.com
www.noah-health.org
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Below, you'll find extensive
information on leading second trimester articles and products to help
you on your way to success.
Diet In Pregnancy
By Dr.M.D.Mazumdar
Diet for the pregnant woman should be well planned ensuring it contains all
the essential nutrients needed during pregnancy. It is not necessary to
increase the amount of food you eat. The quality of your diet has to be
improved, not the quantity.
The different food groups and and the number of ‘servings’ of each group
that you need to eat daily is discussed here.
Food providing Carbohydrates: Carbohydrates give us the
energy necessary for our life. The major sources of carbohydrates are foods
like breads, rice, noodles and cereals. They also provide nutrients like
Vitamin B, iron, zinc and certain trace minerals.
Requirements - Eat at least 6 servings of
carbohydrates a day. A single serving is -
- 2 slices of average sized breadslices.
- ½ cup cereal.
- ½ cup of cooked rice or noodles.
Food providing Proteins: Proteins are the building blocks of
the body cells. They are needed to make all the different body tissues like
muscles, blood, nerves, bones and all the organs of our body. Food
containing proteins also contain iron and Folic Acid. Normal requirement in
a non-pregnant woman is 1 gram of protein per kg body weight per day. In
pregnancy, 10 grams of extra protein should be added daily over this
requirement.
Requirements: Eat at least 3 servings of protein each
day. Each serving is equivalent to:
- 60 grams of lean meat like chicken or fish.
- 2 eggs.
- 1 glass of milk.
- ½ cup of low fat yogurt.
- 1 cup of cooked beans like soyabeans, lentils, peas.
- 1 cup of cottage cheese.
Milk and milk products: Milk and milk products are a rich
source of calcium, protein, vitamin D, vitamin B12 and other fat soluble
vitamins and minerals. Your baby needs calcium to build strong bones and
teeth as well as to develop muscle, heart and nerve tissue. Cramps in the
calves of the legs and pains in the long bones are signs that the calcium
level in your body is low. The normal daily requirement of calcium is
1000mg in and 1500 mg in breastfeeding mothers.
Requirements: You need at least 4 servings of milk and
milk products in a day. A single serving is equivalent to:
- 200 ml of whole milk (1 average-sized glass)
- 1 cup of soyamilk
- 100 grams of cottage
cheese (paneer)
1 cup of yogurt, custard or milk pudding.
Fruits: Fruits add taste, texture and flavour to your diet.
They are also packed full of essential vitamins and minerals necessary for
the baby’s growth. They also provide dietary fibre and anti-oxidants. The
skin of the fruit should be retained wherever possible as it provides
valuable nutrients.
Requirements:Eat at least 5 servings of fruits daily.
A single serving of fruit is:
- 1 medium sized fruit like an apple, orange or banana
- 1 slice of a large sized fruit like watermelon and pineapple.
- 2 fruits if they are small sized like plums and kiwis
- 1 cup of very small sized fruits like grapes or strawberries
- ½ cup canned fruits
- ½ cup of 100 % pure fruit juice with no added sugar.
Vegetables: Vegetables, like fruits, are rich in vitamins,
minerals and necessary trace elements. They add crunch, colour and flavour
to your diet and provide you with fluids and fibre.
Requirements: Eat at least 4 servings of vegetables in
a day. One serving is equivalent to:
- 1 cup raw or ½ cup cooked vegetables
- 1 cup vegetable juice
- 1 side plate of salad
- ½ cup of sprouts.
Fats and Oils: Although some amount of fats and oils are
necessary in the diet, too much can make you overweight. Olive oil and rice
bran oil are good oils that not only provide the necessary fat but also
supply some amount of fat soluble vitamins and anti-oxidants.
The average daily requirement of fat in is 35 to 40 grams. A
total of 5 teaspoonfuls of oil are enough to provide this amount in a day.
Arrange your diet so that you are eating the right food in quality and
quantity every day. Visit www.gynaeonline.com/diet to learn more about Diet in and other related issues.The author, Dr.M.D.Mazumdar is a consultant gynaecologist with more than fifteen years of experience in private practice. She runs an Online Consultation Clinic at www.gynaeonline.com, which carries a large number of important topics on and Gynaecology.
We strive to provide only quality articles, so
if there is a specific topic related to pregnancy that
you would like us to cover, please contact us at any time.
And again, thank you to those contributing
daily to our second trimester website.
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