Phases in Pregnant Women’s Life & Healthy Food Habits
#motherhood #phasesinpregnancy #healthyfoodhabits
“If I had my life to live over, instead of wishing away nine months of pregnancy, I’d have cherished every moment and realized that the wonderment growing inside me was the only chance in life to assist God in a miracle.” — Erma Bombeck
One of the biggest miracle that happens in a women’s life is when she gives birth to her little one.
It’s that phase of life that’s cherished the most but it does have its own mental and physical stress that’s why its really important to maintain a very healthy diet through out your 9 months of bliss.
Do not over eat, do not under eat. Over weight and under weight will have it’s own pros and cons.
I have a 5 year old daughter and it was a normal delivery. I will share my experience and all healthy food and habits that made my journey smooth.
There are few important things that you should not give up on your different phases of your Pregnancy.
- Healthy Weight Gain: Appropriate weight gain during pregnancy is key to healthy baby growth. Stay connected with you health professionals and consult how much weight gain is recommended for you in phases. Doctors suggest women gain weight at the following rate:
- 1 to 4 pounds (1/2 to 2 Kgs) total during the first 3 months (first trimester)
- 2 to 4 pounds (1 to 2 Kgs) per month during the 4th to 9th months (second and third trimesters)
You weight gain also depends on you BMI body mass index (BMI)
You can use a formula to calculate your BMI online.
The general weight-gain advice below is for women giving birth to a child
|You should gain about(in pounds)||You should gain about(in kgs)|
|Underweight (BMI less than 18.5)||28 to 40 pounds||12.7 to 18 Kgs|
|Normal weight (BMI of 18.5 to 24.9)||25 to 35 pounds||11 to 16 Kgs|
|Overweight (BMI of 25 to 29.9)||15 to 25 pounds||7 to 11 Kgs|
|Obese (BMI of 30+)||11 to 20 pounds||5 to 9 Kgs|
2. Healthy Diet: Water..water..and lots of water is a must. Drink ample amount of water. Stay hydrated, aim for 8 or more glasses of water each day. Eat plenty of fruits and vegetables, whole grains, calcium-rich foods, and foods low in saturated fat.
Basic Nutrients Requirements:
- Milk and milk products: Have milk, yogurt, buttermilk, cottage cheese(paneer) & clarified butter(ghee) as they provide the protein and calcium necessary for the growth of baby.
- Eat food rich in vitamin and nutrients such as cereals, green leafy vegetables, fishes especially Salmon as its said to be rich in omega 3 essential for the development of brain and eyes of the baby. Avoid fishes like tuna, marlin, swordfish, king mackerel, shark etc.
- Eat legumes, citrus fruits as its rich in Vitamin C. The vitamin C content in orange juice will increase your baby’s ability to absorb iron in the body
- Have eggs: a great source of vitamin, protein and minerals.
- Sweet potatoes: are good source of beta carotene which gets converted to vitamin A inside body. It helps in boosting the immunity and improving the vision.
- Bananas: are great sources of folic acid, calcium, potassium and vitamin B6.
- Pomegranate: Pomegranate juice may hold promise for preventing preeclampsia, growth restriction and preterm birth when given to women during pregnancy, according to a recent Washington University study.
- Nuts: They have brain-boosting omega-3 fatty acids, proteins, fibres and other essential nutrients which are crucial for the development of the baby. I was asked to avoid cashew and dates in large amounts in initial stages of pregnancy by my doctor, walnut is a must.
- Oatmeal: Oatmeal is a good source of carbs, selenium, vitamin B, phosphorous and calcium. So, do add it to your breakfast.
FOODS TO AVOID DURING PREGNANCY:
- Avoid liquid cheese, raw and uncooked meat in pregnancy as it contains bacteria named listeria which causes infection called listeriosis. This bacteria is harmful to moms-to-be and fetuses and can result in a miscarriage if contracted.
- Avoid raw, uncooked egg in any form for e.g. Poached or fried eggs with a runny yolk, Lightly scrambled eggs, Cookie dough etc.
- Alcohol is a big NO
- Same goes for caffeine, 200 mg of caffeine is the maximum amount that is safe for pregnant women to consume daily.
- Fruits to avoid during pregnancy:
- Canned tomatoes
- Frozen berries
- Dates (1-2 dates in a day is fine)
Disclaimer: I am not an health expert all these I am sharing from my personal experience and knowledge from the first pregnancy. Please always consult your doctor on food and medications at each and every stages of your pregnancy.
My Pregnancy Story:
Year 2014 I was selected to work with one of the Top IT sector, for that I had to move from one city to another ALONE..
After starting my new job within 15 days I realized I am expecting. My first trimester went in juggling between hotels, hostels and then I rented a flat.
My aunt was so generous she came n stayed with me for two months.
Later my mother in law came and stayed for 5 months.
- I used to have a bowl of cornflakes with banana, apple and nuts with few drops of honey every morning.
- I used to carry 4-5 small tiffin’s with me containing vegetables,
fruits, dry fruits, lunch(rice or chapati with sabji).
Fruit juice once a day I used to buy from office and
almond milk machine was there in pantry from which I used to drink once a day.
- I actually ate very light at night due to acidity/indigestion issue.
avoided roti, chapattis etc.
- In the third trimester I traveled back to my old city,
stayed with my husband for delivery.
We used to go for morning long walks, have coconut water,
come back home and eat bowl full of fresh vegetables and fruits.
- Take a break of 1-2 hrs. and have breakfast – upma, poha, dosa,
cornflakes etc. any of them. My routine continued like this, eating little at a time but eating every 2 hours
was a must. I had a normal delivery & my kid weighed 3.2kgs/7 pounds.
Motherhood: One of the beautiful experience of life… From being just a woman you get an honor to be called a Mother
– Parween K
What’s your pregnancy story, do share in the comments we would love to hear them 🙂