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ARE YOU PREGNANT? HERE ARE A LIST OF FOODS TO INCLUDE IN YOUR DIET.

ARE YOU PREGNANT? HERE ARE A LIST OF FOODS TO INCLUDE IN YOUR DIET.

By Deepanki Devi  on: 09 November 2017
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Pregnancy brings new life, new hopes and new dreams. It is magical time that you are going to cherish all your life. It is the time you and the growing fetus inside you needs immense care and nutrition. In this phase of your life you need to nourish yourself to ensure the birth of a healthy baby. Here is a listing of foods you should include in your diet.  

  1. CEREALS- Including whole grain cereals may help you meet the increased calorie requirement during pregnancy. These are packed with nutrients like iron, selenium, magnesium, B-Vitamins including vitamin B1, Vitamin B2, folic acid and niacin. Refined grains should be replaced by whole grains as they are high in fibre which helps prevent constipation. Some good choices are oats, quinoa, rice, broken wheat ( dahlia), whole wheat flour, rice flakes (poha), Ragi etc.
  2. LEGUMES AND PULSES- Legumes and pulses are good plant based sources of protein. They provide energy, vitamin B1, vitamin B2, folic acid, calcium, iron and fibre. Include a variety of these in your diet. Bengal gram(Kabuli channa), green gram(moong), lentil(daal), peas, rajmah, beans, soya should be included in the diet. Sprouted legumes are good sources of vitamin C.
  3. MILK AND MILK PRODUCTS- The requirement of protein and calcium increases during pregnancy. Increased intake of calcium by mother is highly essential, not only for the calcification of fetal bones and teeth but also for the protection of calcium sources of the mother to meet the high demands during lactation.Dairy products are rich sources of both these essential nutrients and also provides magnesium, zinc, phosphorus and B-vitamins.Yogurt contains probiotics which supports the digestive health of the mother.
  4. DARK GREEN LEAFY VEGETABLES- These are good sources of folic acid, vitamin C, vitamin A, iron, potassium, vitamin K. These are also rich in fibre which helps prevent constipation.
  5. FRUITS AND BERRIES- These are great sources of Vitamin C, Folic acid, Vitamin A etc. These are great snack to choose during pregnancy. Munch on variety of fruits and refresh yourself with fresh fruit juices.
  6. DRIED FRUITS AND SEEDS- These are packed sources of calories, fibre, good fats, essential vitamins and minerals. Include a handful of cashews, almonds, walnuts, dates, prunes or raisins in your daily diet.
  7. LEAN MEATS, FISH AND EGGS- Include a portion of these in your daily diet to meet the increased protein demand. It provides essential amino acids, fatty acids and vitamins and minerals to the mother and hence ensures healthy growth of the fetus.Avoid raw meats, raw eggs and fish with high mercury content.

EAT HEALTHY AND ENJOY YOU PREGNANCY.


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SHOULD YOU INCLUDE TURMERIC WATER IN YOUR DIET? ANSWER IS HERE.
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Deepanki Devi

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Dietician, India 

I, Deepanki Devi, strive to promote healthy living, fitness,wellness by providing you an insight into a personalized balanced diet that is going to match your lifestyle. I have the passion to help you lead a healthy lifestyle and improve your quality of life with my experience of nutrition. By combining my passion for food, nutrition, and fitness, my goal is to help each of my clients develop a healthy lifestyle which provides them long term results.With my experience , I am very passionate to make you achieve your goals towards weight loss in obese childhood /teenagers/adults, control diabetes by diets, diets for pregnant/lactating women. I provide personalized diet charts; customised diet plans; online consultations of various dietary management .Overall nutritional correction with comprehensive individual assessment, with long term results and  benefits is the MOTTO of NutriDiet E-Clinic.Whether you are remote, on a tight schedule, having a medical problem , you can just avail my diet services ONLINE ANYTIME! ANYWHERE!
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