Pregnancy Diet & Nutrition food | गर्भवती / Pregnant महिला के लिए आहार संबंधी आवश्यक ...

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Pregnancy Diet & Nutrition: What to Eat, What Not to Eat,
Folic acid, also known as folate when found in foods, is a B vitamin that is crucial in helping to prevent birth defects in the baby's brain and spine, known as neural tube defects.
It may be hard to get the recommended amount of folic acid from diet alone. women who are trying to have a baby take a daily vitamin supplement containing 400 micrograms of folic acid per day for at least one month before becoming pregnant. During pregnancy, they advise women to increase the amount of folic acid to 600 micrograms a day, an amount commonly found in a daily prenatal vitamin.
Food sources: leafy green vegetables, fortified or enriched cereals, breads and pastas.
Calcium is a mineral used to build a baby's bones and teeth. If a pregnant woman does not consume enough calcium, the mineral will be drawn from the mother's stores in her bones and given to the baby to meet the extra demands of pregnancy, explains the Academy of Nutrition and Dietetics. Many dairy products are also fortified with vitamin D, another nutrient that works with calcium to develop a baby's bones and teeth.
Pregnant women age 19 and over need 1,000 milligrams of calcium a day; pregnant teens, ages 14 to 18, need 1,300 milligrams daily,
Food sources: milk, yogurt, cheese, calcium-fortified juices and foods, sardines or salmon with bones, some leafy greens ,
Iron: Pregnant women need 27 milligrams of iron a day, which is double the amount needed by women who are not expecting, Additional amounts of the mineral are needed to make more blood to supply the baby with oxygen. Getting too little iron during pregnancy can lead to anemia, a condition resulting in fatigue and an increased risk of infections.
For better absorption of the mineral, include a good source of vitamin C at the same meal when eating iron-rich foods, For example, have a glass of orange juice at breakfast with an iron-fortified cereal.
Food sources: meat, poultry, fish, dried beans and peas, iron-fortified cereal.
Protein: More protein is needed during pregnancy, but most women don't have problems getting enough of these foods in their diets, She described protein as "a builder nutrient," because it helps to build important organs in the baby, such as the brain and heart.
Food sources: meat, poultry, fish, dried beans and peas, eggs, nuts, tofu.
such as milk, yogurt and cheese, which provide good dietary sources of calcium, protein and vitamin D.
Foods to eat.
following five food groups: fruits, vegetables, lean protein, whole grains and dairy products.
Fish: Fish is a good source of lean protein, and some fish, including salmon and sardines, also contain omega-3 fatty acids, a healthy fat that's good for the heart. It is safe for pregnant women to eat 12 ounces of cooked fish and seafood a week,
Foods to avoid.
Alcohol: Avoid alcohol during pregnancy, Alcohol in the mother's blood can pass directly to the baby through the umbilical cord. Heavy use of alcohol during pregnancy has been linked with fetal alcohol spectrum disorders, a group of conditions that can include physical problems, as well as learning and behavioral difficulties in babies and children.
Fish with high levels of mercury: Seafood such as swordfish, shark, king mackerel, and tilefish are high in levels of methyl mercury, and should be avoided. Methyl mercury is a toxic chemical that can pass through the placenta and can be harmful to an unborn baby's developing brain, kidneys and nervous system.
Unpasteurized food
pregnant women are at high risk of getting sick from two different types of food poisoning: listeriosis, caused by the Listeriabacteria, and toxoplasmosis, an infection caused by a parasite.
Unpasteurized (raw) milk and foods made from it, such as feta, Brie, Camembert, blue-veined cheeses, queso blanco and queso fresco. Pasteurization involves heating a product to a high temperature to kill harmful bacteria.
Hot dogs, luncheon meats and cold cuts unless heated before eating to kill any bacteria.
Store-bought deli salads, such as ham salad, chicken salad, tuna salad and seafood salad.
Unpasteurized refrigerated meat spreads or pates.

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