Solid Foods Versus Breastmilk/Formula. If your 12-month-old is still taking a bottle or the breast, you might wonder how it fits in with a solid foods eating schedule. A Greek Mediterranean diet plan (or a Cretan Diet) is a heart healthy plan based on foods traditionally eaten in Greece, Crete and Southern Italy. Diet for a healthy pregnancy. Should I eat differently now I'm pregnant? Now that you're a mum- to- be, it is important to eat well. This will make sure you get all the nutrients you and your developing baby need. If your diet is poor to begin with, it is even more important to make sure you have a healthy diet now. You need more vitamins and minerals, especially folic acid and iron. You need a few more calories during your pregnancy as well. ![]() Getting your diet right for pregnancy is more about what you eat than about how much. Limit junk food, as it has lots of calories with few or no nutrients. Eat a variety of foods from these different food groups each day: Milk and dairy products: skimmed milk, yogurt/curd, buttermilk (chhaach), cottage cheese (paneer). These foods are high in calcium, protein and Vitamin B- 1. Talk to your doctor about what to eat if you are lactose intolerant. Cereals, whole grains, dals, pulses and nuts: these are good sources of protein if you do not eat meat. Vegetarians need about 4. One egg, 1. 4 grams of nuts, or . Fluids: Drink lots of fluids, especially water and fresh fruit juices. ![]() ![]() ![]() Make sure you drink clean boiled or filtered water. Carry your own water when out of the house, or buy bottled water from a reputed brand. Most diseases are caused by waterborne viruses. Go easy on packaged juices as they have a very high sugar content. Fats and oils: Ghee, butter, coconut milk and oil are high in saturated fats, which are not very healthy. Hydrogenated vanaspati oil and ghee is high in trans fats, which are as bad for you as saturated fats. A better source of fat is vegetable oils because these contain more unsaturated fat. Dairy products, along with sea fish and sea salt or iodised salt are all good sources of iodine. You need plenty of iodine in your diet to help your baby's development. Do I need to eat more now I'm pregnant? Even though everyone will advise you to eat for two, the average woman does not need any extra calories during the first six months of pregnancy. ![]() Your body actually becomes more efficient at extracting the required energy and nutrients from your diet when you're expecting a baby. Although latest research suggests that a pregnant mum only needs 2. ![]() ![]() ![]() Diet for a healthy pregnancy. Now that you're a mum-to-be, it's important to eat healthily for you and your baby. Find out all you need to know. Introducing Solid Foods and Table Foods to your 10 12 Month Old Baby. You should feed on demand and trust your. But, you may need more or less calories if you were underweight or overweight before getting pregnant or if you are pregnant with more than one baby. Your doctor will be able to recommend what calorie count best suits you during your pregnancy. You can add 2. 00 additional calories to your daily diet with: 2 rotis without ghee one plain dosa with a dollop of coconut chutneytwo bananas 2 scrambled eggs. Your own appetite is the best indication of how much food you need to eat and you may find it fluctuating during the course of your pregnancy: In the first few weeks you may not feel like eating proper meals, especially if you suffer from nausea or sickness. Try then to eat smaller but more frequent meals throughout the day. During the middle part of your pregnancy your appetite may come back. You may be hungry and feel like eating more than usual. Towards the end of your pregnancy your appetite will probably increase. If you suffer from acidity, heartburn or a full feeling after eating you may find it helpful to have small frequent meals. The best rule is to eat when you are hungry and to choose healthy food rather than calorie- rich dishes with little nutritive value. Are there any foods I shouldn't eat during pregnancy? There are some foods that you'll have to steer clear of during pregnancy, because they could be unsafe for your baby: Unpasteurised milk (buffalo or cow's milk)and dairy products made with unpasteurised milk aren't safe during pregnancy. They are more likely to contain bacteria that could give you food poisoning. You're more vulnerable to food poisoning while you're pregnant. While eating out, avoid cottage cheese (paneer) preparations like tikkas and raw paneer sandwiches as it may be difficult to tell if the paneer is fresh enough. Cheeses with a white, mouldy rind, such as brie and camembert, and blue- veined cheeses. Also steer clear of unpasteurised soft cheeses, such as those made from sheep and goat's milk. All these cheeses could contain listeria bacteria. Listeria can cause an infection called listeriosis that may harm your baby. Raw or undercooked meat, poultry, and eggs. These can contain harmful bacteria. Cook all meat until there are no pink bits left. Fully cook your eggs till they are hard. Raw seafood, such as oysters or uncooked sushi. Large predator fish, such as shark or swordfish as it may contain unsafe levels of mercury. These fish absorb the mercury from contaminated water. The mercury binds tightly to the proteins in fish muscle and remains there even after the fish is cooked. Processed or canned fish is often preserved in saline (salt solution), which may lead to water retention. Drain canned fish well, and have processed fish only occasionally. Alcoholic drinks. Drinking too much alcohol can cause physical defects, learning disabilities, and emotional problems in children. So many experts recommend that you give up alcohol while you are pregnant. Cut down on caffeine. Drinking more than 2. Have no more than two cups of instant coffee, or two cups of tea or five cans of cola per day. Should I take supplements during pregnancy? Morning sickness or food aversions may make it hard to eat well during pregnancy. A vitamin and mineral supplement may be a good idea to help you get all the vitamins and minerals you need. Folic acid is particularly important. Your doctor will recommend you take 5mg of folic acid in a supplement until at least the 1. A lack of this B vitamin has been linked with neural tube birth defects such as spina bifida. In India, quite a few women are anaemic, and expectant mums are routinely prescribed iron supplements from the fourth month of pregnancy. Calcium supplements are also added from the second trimester. Talk with your doctor about your diet if: In these cases you may need extra vitamins and minerals, or you might have to eat a special diet. Remember, though, that more is not always better. Very high doses of vitamins and minerals could be harmful to your baby. Always check with your doctor before taking any medicines or tablets, even if they are herbal. Can I go on a diet during pregnancy? Dieting during pregnancy could harm you and your baby. Some diets can leave you low on iron, folic acid or other important vitamins and minerals. Weight gain is one of the most positive signs of a healthy pregnancy. Women who eat well and gain the appropriate amount of weight are more likely to have healthy babies. So if you're eating fresh, wholesome foods and gaining weight, relax. You're supposed to be getting bigger! What's a healthy way to put on weight in pregnancy? The average weight gain during pregnancy is between 8kgs and 1. Bear in mind that weight gain varies among women, and how much weight you put on during your pregnancy depends on many factors. So concentrate on eating a healthy diet of plenty of starchy carbohydrates, fruits and vegetables, reasonable amounts of protein, milk and dairy foods, and just a little in the way of fats and sugars. When you put on weight may be as important as the amount you put on. You may gain the least weight during the first trimester. Your weight should then steadily increase throughout the second trimester, and you may put on the most weight over the third trimester, when your baby is growing the most. If you are over 9. How many meals should I eat during pregnancy? Even if you're not hungry, chances are your baby is, so try to eat every four hours. Sometimes morning (or all- day) sickness, food aversions, acidity, or indigestion make eating difficult. Try eating five or six small meals each day, instead of three large ones. Your baby needs regular sustenance, and you need to keep up your energy levels, so try not to miss meals. Eating high- fibre and wholegrain foods will help to keep you feeling full, and will be more nutritious, too. Is it all right to indulge my unhealthy cravings when I am pregnant? You don't have to give up all your favourite foods just because you're pregnant. But processed or heavily fried foods and snacks and sugar- packed desserts shouldn't be the mainstay of your diet, either. So as far as snacks are concerned, try a banana or any other fruit rather than luxury ice cream, or badaam / kesar milk instead of a jalebi dripping with calories. If you're looking for variety try any of these 2. And, don't feel guilty if you fancy the occasional chocolate or gulab jamun. Fetal alcohol spectrum disorders: A guide for health professionals. British Medical Association (BMA) Board of Science. Updated COT statement on a survey of mercury in fish and shellfish. Committee on Toxicity of Chemicals in Food, Consumer Products and the Environment. Thinking of having a baby: Folic acid – an essential ingredient in making babies. The pregnancy book: Chapter 3 Your health in pregnancy. Safe Upper Levels for Vitamins and Minerals. Expert Group on Vitamins and Minerals. Food Standards Agency. Mercury in fish: your questions answered. Food Standards Agency. Is it OK to eat sushi when I'm pregnant? Food Standards Agency. Eat well be well: When you're pregnant. Food Standards Agency. Peanuts during pregnancy, breastfeeding and early childhood. London: Food Standards Agency. Vitamins and minerals - Iodine. Starchy foods (carbs). NHS Choices, Live well. Antenatal care: Routine care for the healthy pregnant woman. National Institute of Health and Clinical Excellence. Birth Weight, Head Circumference, and Prenatal Exposure to Acrylamide from Maternal Diet: The European Prospective Mother- Child Study (New. Generis). Environmental Health Perspectives. Online first 2. 3 October 2. Alcohol and pregnancy: Information for you. London: Royal College of Obstetricians and Gynaecologists (RCOG). Assessment of the UK iodine status: a National Survey. Presented at the Society of Endocrinology BES. Summary: www. edocrine- abstracts. Download Free Cookbook With Weekly Mediterranean Diet Meal Plan.
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