Test Blog: Diet Chart for Pregnancy

Test Blog: Diet Chart for Pregnancy

Showing posts with label Diet Chart for Pregnancy. Show all posts

Showing posts with label Diet Chart for Pregnancy. Show all posts

Sunday, December 25, 2016

Calcium During Pregnancy - Calcium Rich Foods For Pregnancy

Aarthi 11:43 PM 0

Normally you will be starting to have your calcium tablets in your second trimester. The need for calcium increases when the women is on her second and third trimester and it is essential when breast feeding as well.

ALSO READ:
FOLIC ACID DURING PREGNANCY
IRON DURING PREGNANCY

How much calcium do you need?

Women ages 19 to 50: 1,000 milligrams (mg) a day before, during, and after pregnancy

Women age 18 and younger: 1,300 mg a day before, during, and after pregnancy

Food sources of calcium (Source)

Milk and other dairy products are top sources, as are canned fish and calcium-fortified cereal, juice, soy and rice beverages, and bread. Not all brands are fortified, so check labels.

1 cup plain low-fat yogurt: 415 mg
1.5 ounces part-skim mozzarella cheese: 333 mg
3 ounces sardines (canned in oil with bone): 325 mg
8 ounces low-fat fruit yogurt: 313 to 384 mg
8 ounces nonfat milk: 299 mg
8 ounces calcium-fortified soy milk: 299 mg
8 ounces whole milk: 277 mg
6 ounces calcium-fortified orange juice: 261 mg
1/2 cup firm, calcium-set tofu: 253 mg
3 ounces canned pink salmon, with bones and liquid: 181 mg
1 cup cottage cheese (1 percent milk fat): 138 mg
1/2 cup vanilla soft-serve frozen yogurt: 103 mg
1 cup raw kale, chopped: 100 mg
1/2 cup turnip greens, boiled: 99 mg
1/2 cup vanilla ice cream: 84 mg
1 cup raw bok choy, shredded: 74 mg
one slice white bread: 73 mg

Diet Alternatives (source)

Try these creative tips from the American Dietetic Association:

pregnant in pink half-top at park drinking milk

Cook rice, noodles, hot cereals, and other grains in nonfat milk.
Add nonfat dry milk powder to recipes for creamy soups, stews, casseroles, and sauces.
Substitute nonfat yogurt for sour cream or butter.
Sprinkle low-fat grated cheese on salads, soups, or veggies.
Drink at least one glass of milk with every snack or meal. Get in the habit of ordering low-fat milk instead of soda when you eat out.
Instead of your regular cup of joe in the morning, try a latte, which is made with more milk.
Nosh on string cheese or fill a bag with low-fat cheese cubes for a snack on the go.
Searching for something sweet? Try a glass of chocolate milk instead of candy

Calcium supplements is essential during pregnancy which you doctor must have already prescribed to you.

But dont go overboard with calcium as it may cause constipation and kidney stones.

Thursday, December 1, 2016

Iron During Pregnancy - Iron Rich Foods for Pregnancy

Aarthi 11:25 PM 5

Normally you will be starting to have your iron tablets in your second trimester.

ALSO READ:
FOLIC ACID DURING PREGNANCY

It is essential for

1)Increasing Hemogobin
2)Maintain Healthy Immunity
3)Important component of myoglobin (which helps to supply oxygen to muscles)
4)Important component of collagen (a protein in bone, cartilage and other tissues)

How much iron do you need:

You will be needing around 27 milligram of iron everyday

Iron Rich Foods:

1)Red Meat
2)Poultry
3)Fish
4)Mutton Liver
5)Cereals
6)Oatmeal
7)Chickpeas
8)Kidneybeans
9)Lentils
10)Pumpkin Seeds
11)Firm Tofu
12)Spinach
13)Prunes
14)Raisans
15)Dates

Food Sources of Iron: (source : baby center)

There are two forms of iron: heme and non-heme. Heme iron is found only in animal sources and is easier for your body to absorb. Non-heme iron is found in plants, iron-fortified foods, and supplements. Red meat, poultry, and seafood contain both heme and non-heme iron. To make sure you're getting enough, eat a variety of iron-rich foods every day.

Amount of heme iron in a 3-ounce serving of common animal protein sources:

(Note that 3 ounces of meat is about the size of a deck of cards.)

3 ounces lean beef, chuck: 3.2 mg
3 ounces lean beef, tenderloin: 3.0 mg
3 ounces roast turkey, dark meat: 2.0 mg
3 ounces roast turkey, breast meat: 1.4 mg
3 ounces roast chicken, dark meat: 1.1 mg
3 ounces roast chicken, breast meat: 1.1 mg
3 ounces light tuna, canned: 1.3 mg
3 ounces pork, loin chop: 1.2 mg

Amount of non-heme iron in common plant sources:

1 cup iron-fortified ready-to-eat cereal: 24 mg
1 cup fortified instant oatmeal: 10 mg
1 cup edamame (soybeans), boiled: 8.8 mg
1 cup lentils, cooked: 6.6 mg
1 cup kidney beans, cooked: 5.2 mg
1 cup chickpeas: 4.8 mg
1 cup lima beans, cooked: 4.5 mg
1 ounce pumpkin seeds, roasted: 4.2 mg
1 cup black or pinto beans, cooked: 3.6 mg
1 Tablespoon blackstrap molasses: 3.5 mg
1/2 cup firm tofu, raw: 3.4 mg
1/2 cup spinach, boiled: 3.2 mg
1 cup prune juice: 3.0 mg
One slice whole wheat or enriched white bread: 0.9 mg
1/4 cup raisins: 0.75 mg

Is Iron Tablets Essential:

Even though the food which you consume has iron, it doesn't gets absorbed by your body efficiently. So it is best to consume the iron supplements on the regular basis.

If you dont get enough iron,
1)Cause Anemia
2)Can lead to Preterm Birth
3)Low weight baby

Too Much Iron Sideeffects:

1)Gestational Diabetics
2)It may cause Miscarriage. So it is best to start iron supplements only after second trimester.

Side Effects:

1) If you consume too much iron, it can cause constipation . So have a glass of prune juice or a banana daily which can help in clearing it.
2)Your stool will look darker.
3)Cause Nausea

Thursday, November 24, 2016

Folic Acid During Pregnancy - Top Folate Foods for Pregnancy

Aarthi 12:54 AM 3

When you visit your doctor after you find that you are pregnant. Your doctor will surely start with a batch of prenatal vitamin which you will be taking all through your pregnancy.

Folate - Folic Acid - Vitamin B that has a miraculous power for a pregnant women. It helps to prevent neural tube defect in baby. It is known that our body absorbs folic acid from supplements rather from the folate rich foods. But it is best to take folate rich foods all through your pregnancy.

How much folic acid do you need:

1) A average pregnant women needs 400 micrograms of folic acid.
2) If you are previously been pregnant with a baby with neural tube defect then you will be advised to take around 4000 microgram of folic acid.
3)If you are carrying a twin then you need around 1000 microgram of folic acid per day.

Folic Acid Rich Foods:

1)Lentils
2)Dried Beans and Peas
3)Avocado
4)Citrus Fruits
5)Spinach
6)Broccoli
7)Ladies Finger
8)Asparagus
9)Cantaloupe
10)Eggs

Thursday, November 17, 2016

Pregnancy Super Foods - Foods to Eat When Pregnant

Aarthi 2:21 AM 2

Hope you must have checked my "Foods to avoid during pregnancy". I thought of sharing "Foods to eat during pregnancy".

ALSO READ,
Foods to avoid during pregnancy

DAILY NUTRIENTS PREGNANT WOMEN NEED. (Source)

Calcium
Helps build strong, dense bones in mother and child; may help prevent high blood pressure in pregnant women.
1,000 mg

Carbohydrates
Keeps the body from using protein for calories; is an energy source.
275–330 g

Choline
Crucial for baby's brain development; may enhance mom's memory.
450 mg

Also read,

ALL ABOUT FIRST TRIMESTER
ALL ABOUT SECOND TRIMESTER
EARLY PREGNANCY SYMPTOMS
ALSO CHECK OUT PREGNANCY DIET CHART 1
WHAT TO EAT & WHAT NOT TO EAT DURING PREGNANCY

Fiber
Fights constipation; helps prevent hemorrhoids in mom.
25–30 g

Folate
Helps protect against neural-tube defects such as spina bifida; fights off anemia in mom. Folic acid is the man-made form added to enriched grains and dietary supplements.
600 mcg

(400 mcg for women trying to conceive)

Iron

Ferries oxygen to the baby; prevents anemia in mom; wards off premature delivery.
27 mg

Protein
Provides the raw materials for cells, hormones and enzymes; keeps mom's fluid balance in check.
70 g

Riboflavin
Necessary for energy production and protein use.
1.4 mg

Vitamin B6
Assists in the production of protein to build new cells.
1.9 mg

Vitamin B12

Makes red blood cells; helps the body use fat and carbohydrates for energy.
2.6 mg

Vitamin CNecessary for strong bones and teeth; boosts immunity; increases iron absorption from food; keeps blood vessels strong, red blood cells healthy, and soft tissues intact.

85 mg

Vitamin D
Promotes calcium absorption and deposition into bones.
200 IU

Zinc
Critical for cell growth and repair and energy production.
11 mg

*nutrition basics for a healthy pregnancy

weight gain Women of normal weight should gain 25–35 pounds during pregnancy (28–40 pounds if you're underweight and 15–25 pounds if you're overweight; check with your doctor or midwife).

calories Add about 300 calories a day to your diet during the second and third trimesters.

what to avoid To reduce the risk of illness from the listeria bacterium, steer clear of unheated deli meats and unpasteurized cheeses. Never eat raw or undercooked animal foods such as meat, sushi, seafood or eggs; avoid fish that may contain excessive mercury, such as swordfish, shark, king mackerel and tilefish. Limit shellfish and canned fish to 12 ounces a week. Avoid alcohol and tobacco, and medications that have not been approved by your doctor or midwife.

vitamins Take a daily supplement, as recommended by your doctor or midwife, that supplies 100–150 percent of the Dietary Reference Intake for all vitamins and minerals. Consider calcium supplements if you can't make the quota of 1,000 milligrams a day from foods and beverages.

HERE ARE THE PREGNANCY SUPER FOODS:

1)Dried Apricots - contain folic acid, potassium, calcium, iron and magnesium

2)Spinach - Rich in Iron

3)Bananas - Rich in potassium, bananas are good for reducing fluid retetnion and maintaining a healthy fluid balance. Helps to sleep better.

4)Milk, Yogurt & Dairy Products - Good source of calcium

5)Broccoli - plenty of calcium, magnesium (essential for bone development) and folic acid. Steam rather than boil to help preserve the nutrients.

6)Eggs - good source of protein that provides amino acids you and your baby need

7)Lentils & Legumes - providing protein and fiber, they are also good sources of key nutrients, such as iron, folate, calcium, and zinc.

8)Nuts - Good fat which help in growth of baby brain

9)Avocado - Healthy omega-3 fats, which are good for helping the development of your baby's brain.

10)Chia Seeds - Fiber and omega-3 fats, which have been shown to help ward off pregnancy depression

11)Prunes - fiber and keeps your digestive system running smoothly.

12)Berries - Full of vitamin C (good for healthy skin and immunity), beta-carotene, folic acid and potassium

13)Whole grains, oatmeal, brown rice - contain more fiber

14)Salmon Fish - are excellent sources of omega-3. Protein, B vitamins and small but significant levels of iron and zinc.

15)Sweet Potato - A good source of energy, and packed with calcium, vitamin C and betacarotene

16)Tofu - source of protein that is also rich in iron, calcium, magnesium, vitamin A and vitamin K

17)Vegetables - Loaded with nutrients

18)Carrots - source of vitamins

19)Dates - one or two dates per day is a good source of iron

Wednesday, November 16, 2016

Foods to Avoid During Pregnancy - What Not to Eat When Pregnant

Aarthi 4:30 AM 1

When you are pregnant there are certain foods you should be avoiding. It is not myth when elders tell you "not to eat that or this", there are some facts in this.

Here is the list of foods which you should never eat.

1)Raw Eggs or Half Cooked Eggs

Always cook your eggs completely, dont eat half cooked eggs. Dont eat raw eggs as well. This includes mayonnaise as well.

2)Raw or Under Cooked Meat

Never eat undercooked meat like steaks or lamb. Dont eat sushi as well.

Toxoplasmosis is an infection caused by a parasite that can be found in raw and undercooked meat, unpasteurised goats' milk, soil, cat faeces and untreated water. If you are pregnant, the infection can damage your baby, but it's important to remember that toxoplasmosis in pregnancy is very rare.

3)High Mercury Content Seafood

There are certain food which has high mercury content. These will affect baby brain. So it is advised to avoid it. Fishes like sword fish, shark, king mackerel, tile fish should be avoided.Fishes like salmon, sardines, anchovies are good for you.

4)Raw Milk :

Raw Milk can have bacteria which is not good for pregnant ladies, so it is best to avoid those.

5)Energy Drinks & Soda:

Energy drinks and soda will be having caffeine in it which is not good for baby and it can affect them when consumed in excess.

6)Coffee:

Coffee should be consumed in moderate amount during pregnancy. It can also affect baby considerably.

7)Papaya & Pineapples

Since these fruits produces heat to body it is best to avoid or consume in less quantity. it is best to avoid it completely during the first 4 months.

8)Fatty Foods:

Fatty and fried foods may cause excess weight gain and also increases blood sugar level. So consume it moderately.

9)Unpasteurized Soft Cheese:

Unpasteurized soft cheese such as Brie, feta, camembert, queso fresco, etc., must be avoided as they may contain Listeria bacteria, causing listeriosis. Miscarriage, premature birth or birth defects are common results for having these cheeses.

Solution: Simple, eat hard cheeses instead. Cheddar or Swiss cheese are better options.

10)Unwashed fruits and vegetables:

Unwashed fruits and vegetables have harmful pesticides and chemicals. So wash them really well and if you can peel the outer skin lightly before consuming.

11)Raw Sprouts

When raw, sprouts can harbor harmful bacteria and viruses which can be a cause of bad food poisoning

12)Herbal Teas:

Avoid herbs like Senna, wormwood, Saw palmetto, as they are not thoroughly tested like medicines.It’s better to have a hot cup of regular chai or tea until you deliver, rather than herbal tea.

13)Canned Foods:

Canned foods are packed and stored for longer period of time; these are absolutely not recommended during pregnancy.

Thursday, June 2, 2016

Pregnancy Sample Diet Chart 2 - North Indian Diet Chart - Food Chart For Pregnancy Women

Aarthi 1:45 AM 0

My first post south indian diet chart was a great success. And here is another sample chart. Hope it helps.

RELATED ARTICLE:
WHAT TO EAT & WHAT NOT TO EAT DURING PREGNANCY

SAMPLE DIET CHART 2:

ALSO CHECK OUT PREGNANCY DIET CHART 1

Morning 6 - 7 AM :

A glass of milk

Rusk or 2 Biscuits (Marie biscuits)

1 Apple

6 Soaked & Peeled Almonds

1 or 2 Dates

Morning 8 - 9 AM :

1 Big Bowl of Poha or Sooji Upma or 3 Rotis

One bowl of sambar or chutney or Vegetable Kurma

or

3 Medium Bhatura with Chana Masala

RELATED ARTICLE:

COMPLETE GUIDE TO HOME PREGNANCY TEST

Mid Morning 11 AM:

1 Orange or 1 Apple or 1 Pomegranate or 1 cup black grapes

1 Buttermilk

Lunch 1 PM - 2 PM:

One Small Bowl Rice & 2 Rotis

Vegetable Sabzi (carrots, beans, sweet potatoes, cauliflower)

Spinach Curry ( 1 bowl - must)

Dal Curry

Kadhi

Curd / Yogurt - 1 small bowl

Pickle (optional)

1 Chikki or small piece of chocolate or 1 milk peda or any sweet

RECIPES CAN BE FOUND IN MY FOOD BLOG

www.yummytummyaarthi.com

Evening 5.00 PM - 6.00 PM:

1 Glasss Milk or Tea

1 Veg Sandwich or Cheese Toast or Poha

or

2 Biscuits or Rusk

2 Dried Apricots and 4 cashewnuts

Night 7.00 PM to 7.30 PM:

Vegetable Soup - 1 Bowl or Tomato Soup - 1 Bowl

Night 9.00 to 10.00 PM:

Chapati 2 to 3 with Gravy and simple vegetable salad

Or

Stuffed Paratha with Curd

1 Banana or 1 Apple

1 Cup Milk

Late Night Treat:

1 piece Chikki or Small piece of dark chocolate

RELATED ARTICLE:
EARLY PREGNANCY SYMPTOMS

NOTE:
The above chart is a basic and general chart for pregnancy and can be followed if you have a normal pregnancy. It may not suit pregnant women who have complications in pregnancy. For those please consult with your doctor.

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