Nutritious Diet for Pregnant Women
Eating healthy is essential for healthy and problem-free pregnancy. A pregnant woman should be cautious about what to eat and what not to eat during her pregnancy. A nine-month pregnancy is not easy for many women. During this time the body goes through many changes as well as the state of mind also keeps changing, so food and drink also have a profound effect on this situation.
Nutritious food for pregnant women
The diet plan given below can be followed for what kind of food you should have during pregnancy:
* Vegetable and Fruits
Include different types of vegetables and fruits in the food by rotation. Avoid eating the same type of vegetables and fruits daily. Eat vegetables such as trumpet, gourd, spinach, cabbage, cabbage etc. during pregnancy. Brinjal, papaya, mustard, millet, jaggery etc. produce body temperature, so before taking these food items, consult a doctor.
Foods made with refined flour reduce water in the body and increase gas, so avoid eating bread, pizza, buns etc. Sprout food is much better. Eat fruits like bananas, black grapes, dates, apricots etc. While dry fruits like cashew nuts are also very beneficial.
* Vitamins and Minerals
It is very important to have a balanced diet during pregnancy, which can provide complete vitamins and minerals to the body. Pregnant women must include 3 servings of iron-rich food in their daily diet, which includes 25 mg of iron. Apart from this, 1000 to 1400 mg of calcium per day is also very important, which can be taken from milk, butter and cheese etc.
Vitamin A: - The body also needs vitamin A during pregnancy. Vitamin A can be taken from pumpkin, carrot, sweet potato, apricot etc.
However, excessive vitamin A intake can also harm the womb. 10,000 IU per day is sufficient quantity.
Vitamin C: - Vitamin C is also necessary for a pregnant woman. 70 mg vitamin C, a pregnant woman must take daily. For this, cabbage, sprouts, green chilies, oranges, grapes, strawberries, etc. can be included in the daily diet.
* Do not eat during pregnancy
During this time, stay away from the items kept in the fridge, do not eat stale food.
- Do not use cold drinks, chicken, mutton, cigarettes, alcohol, tobacco, pan masala etc.
- Take limited amount of tea and coffee
- Do not eat any foods that are prone to allergies, or are heavy to digest or are digested late
- Do not use canned foods or foods made of refined flour
- Avoid fast spices and oily food
Ways to lose weight after pregnancy
Obesity is a common problem after pregnancy. Despite the good figure at times, the shape begins to deteriorate after delivery. If you want, you can easily get rid of this problem, no strict diet or medicine is needed for this. Let's know some tips (tips) that can reduce weight even after the birth of your baby.
Tips to lose weight after childbirth (Tips to Loss Weight After Pregnancy)
* Take Your Time
Often the mother's weight increases at the time of childbirth. So don't worry too much and give yourself some time after the birth of the baby. Think of losing weight after at least 2 months.
* Consult to Doctor First
If you decide to lose weight, then tell the doctor about it. This is very important because if the child is weak then the doctor should tell you to keep your diet equal instead of losing weight.
Do not diet at all
Begin to lose weight slowly and do not diet at all. Instead, you should eat such food which also provides nutritious ingredients and does not increase fat. Eat more of fish, meats, beans, green vegetables etc.
* Must breastfeed
Many doctors believe that breastfeeding reduces weight. The body has to spend around 300-500 calories in breastfeeding. In this case, your excess fat is reduced quickly and safely.
* Drink up a lot of water
There is no need to explain the properties of water. This will not only keep you hydrated, but it also helps in removing the dirt accumulated in the stomach. Add lemon and honey in lukewarm water in the morning and evening, drinking excess fat ends.
* Take Healthy Snacks and Fat
Be cautious in snacks, especially those with biscuits or tea. Instead of white bread, use brown bread, eat wheat biscuits, nuts, raisins, popcorn etc. Slowly skim milk in place of full cream milk.
* Eat slowly and five-six times (Take Small Portions)
Lactating women need extra energy, so do not reduce your food. Just eat things that have more nutrients and eat little by little instead of overeating.
* Thyroid Test
Hypothyroid is also an important cause of weight gain in some women after pregnancy. Therefore, if there is a problem of constant weight gain, then thyroid should be examined.
* Do Yoga and Easy Exercises
Do not do heavy exercise after childbirth. It is beneficial to do easy yoga and light exercise to lose weight. Mild crunches, Hip Raise, jogging etc. are beneficial. If you do not feel like exercising, go for a short walk with your child.
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