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

Tuesday, December 27, 2016

Vitamin A & Pregnancy - Vitamin A Foods for Pregnancy - Vitamin A During Pregnancy

11:18 PM 1
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Maintaining a healthy diet during pregnany is very important. During this time, your body needs additional nutrients, vitamins and minerals. In fact, you need 350–500 extra calories each day during the 2nd and 3rd trimesters. Vitamin rich food is very important during pregnancy. But you should never go over board as well. Your doctor must have prescribed you certain prenatal vitamin tablet to consume. Apart from that consuming certain foods helps too. In this article lets discuss about vitamin A foods, health benefits and side effects of too much vitamin A.

vitamin A takes on a bigger role. Here are a few benefits of taking vitamin a while pregnant: (source)
  • Vitamin A aids in the development of your baby’s heart, lungs, kidneys, eyes, and bones in the womb.
  • It also strengthens your baby’s circulatory and respiratory systems.
  • Vitamin A is especially important during the last stages of a pregnancy. It works to repair tissues and helps the new mother fight infections.

source
Recommended Vitamin A For Pregnant Women:

You don’t need vitamin A every day. Instead, try and get the average dose in the period of a week.
  • A pregnant woman needs 750 to 770 micrograms (approximately 2,565 IU) vitamin A every day.
  • A breastfeeding woman requires 1200-1300 micrograms (approximately 4,330 IU) vitamin A per day.
Vitamin A Rich Foods During Pregnancy:

If you want a healthy pregnancy, you need to eat right. To ensure a balanced pregnancy diet, include the following foods. These are good sources of vitamin A as well as other important nutrients.

1 medium baked sweet potato - 1,096 mcg (21,909 IU)
1/2 cup cooked carrot slices         - 665 mcg (13,286 IU)
1 slice pumpkin pie                         - 596 mcg (4,567 IU)
1/2 cup boiled spinach                 - 573 mcg (11,458 IU)
1/2 cup cooked butternut squash    - 572 mcg (11,434 IU)
One medium raw carrot                 - 509 mcg (10,191 IU)
1 cup nonfat fortified milk         - 338 mcg (1,131 IU)
One packet oatmeal, prepared with water - 329 (1,099 IU)
1 cup cantaloupe cubes                 - 270 mcg (5,411 IU)
1 cup raw spinach                         - 141 mcg (2,813 IU)
1 large egg, scrambled                 - 87 mcg (321 IU)
1/2 cup frozen peas                         - 84 mcg (1,680 IU)
1 ounce cheddar cheese                  - 75 mcg (284 IU)

source

How Much Vitamin A Is Too Much?

Yes, you can overdose on vitamin A! Your body needs a limited amount of Retinol. Overdo it, and you can risk a number of health issues, including:
  • Abnormal softening of the skull bone in infants
  • Blurred vision
  • Bone pain or swelling
  • Bulging fontanelle in infants
  • Changes in consciousness
  • Decreased appetite
  • Dizziness
  • Double vision in young children
  • Drowsiness
  • Headache
  • Hypercalcemia
  • Irritability
  • Liver damage
  • Nausea
  • Poor weight gain in infants and children
  • Skin and hair changes
  • Cracking at corners of the mouth
  • Hair loss
  • Higher sensitivity to sunlight
  • Oily skin and hair
  • Spontaneous fracture
  • Vomiting
ALSO READ:

This is why pregnant women and women who are trying to conceive are advised to stay off certain acne treatments because they contain high doses of vitamin A.
Many studies have shown that pregnant women who take an overdose of vitamin A during the first seven weeks of their pregnancy can cause serious damage to their unborn child.
A woman who consumes more than 10,000 IU of vitamin A daily is more likely to give birth to a baby with head, heart, brain and spinal cord malfunctions.

Tips On Consumption Of Vitamin A During Pregnancy:

  1. Avoid taking prenatal vitamins that contain vitamin A.
  2. Limit your daily intake of vitamin A to 6000 IUs during the first two months of your pregnancy.
  3. Make sure you are consuming at least 3500 IU of Vitamin A every day.
  4. Try to get most of your vitamin A from your diet. Eat bright colored fruits and vegetables.
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Sunday, December 25, 2016

Calcium During Pregnancy - Calcium Rich Foods For Pregnancy

11:43 PM 0
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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

Source

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
source

Diet Alternatives (source)
Try these creative tips from the American Dietetic Association:

    pregnant in pink half-top at park drinking milk
    1. Cook rice, noodles, hot cereals, and other grains in nonfat milk.
    2. Add nonfat dry milk powder to recipes for creamy soups, stews, casseroles, and sauces.
    3. Substitute nonfat yogurt for sour cream or butter.
    4. Sprinkle low-fat grated cheese on salads, soups, or veggies.
    5. 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.
    6. Instead of your regular cup of joe in the morning, try a latte, which is made with more milk.
    7. Nosh on string cheese or fill a bag with low-fat cheese cubes for a snack on the go.
    8. Searching for something sweet? Try a glass of chocolate milk instead of candy
    source
    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.


    source
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    Thursday, December 1, 2016

    Iron During Pregnancy - Iron Rich Foods for Pregnancy

    11:25 PM 5
    source

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

    ALSO READ:
    FOLIC ACID DURING PREGNANCY


    source
    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)


    source
    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
    source
    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
    source

    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
    source

    Too Much Iron Sideeffects:

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


    source

    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 


    Source
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    Thursday, November 24, 2016

    Folic Acid During Pregnancy - Top Folate Foods for Pregnancy

    12:54 AM 3
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    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.


    source
    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.


    source

    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
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    Thursday, November 17, 2016

    Pregnancy Super Foods - Foods to Eat When Pregnant

    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

    Source

    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
    source
    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
    source
    *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.
    source
    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


    source

    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


    source
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    Wednesday, November 16, 2016

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

    4:30 AM 1
    Source

    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. 


    source
    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. 


    source
    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.


    source
    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.


    source
    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.


    source
    13)Canned Foods:

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