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Pregnancy,Plan it in a healthy way!!!

"Motherhood is the fulfillment of womanhood”. Universally"Mother” occupies a coveted position. Every religionhails mothers and every women aspires to be a mother one day. While every young woman is excited about the thought of having a beautiful and healthy baby, most of them are indeed apprehensive about various problems that are associated with pregnancy and child birth. Overall, pregnancy can be both an enjoyable and exciting time. A pregnant woman should not feel overwhelmed by certain information associated with pregnancy. For some women, getting pregnant happens very quickly, but for others it can take longer. This can be upsetting, but it is normal. In every 100 couples trying to conceive naturally:
Around 30 will conceive within one monthAround 75 will conceive within six months Around 80–90 will conceive within one yearThe remaining 10–20 will take longer or may need some medical help to get pregnant.Most expectant moms worry at some time during pregnancy that there may be something wrong with their pregnancy and its impact on the baby. While some women prefer to clear off their doubts by openly discuss-ing with their doctor or with the elders in the family, some prefer to keep the fears within themselves.


Most young pregnant woman is convinced about the need to take care of their health because that will increase the baby’s chances of being born healthy.

But, however becoming pregnant and having a healthy pregnancy and baby are better if the woman stays as fit and healthy as possible. What a pregnant woman eats, her habits such as smoking or drinking and how much she exercise are all important factors to be looked upon to ensure a healthy pregnancy and baby.
In general, many pregnancies are unplanned. So, it is imperative for every woman who is trying to conceive to remain healthy and mentally prepared for pregnancy. For women who are ready to have a baby, planning ahead and getting the right mix of nutrients is a great idea. It is crucial to have an eye on the nutritional value for every woman before pregnancy.

Eating Healthily:

Pregnant women should take every care in what to eat andwhat not to eat. Eating a variety of foods, especially as much fresh food as possible, helps to ensure that a pregnant woman get all the vitamins and minerals they need. A healthy diet is made up of:
 Starchy foods, such as potatoes, sweet potatoes,bread, pasta, rice and cereals At least five portions of fruit and vegetables a day(these can be fresh, dried, frozen, tinned or juiced)Protein foods, such as meat, beans, chicken, eggs,pulses (for example, lentils), and nutsDairy foods, such as milk, yoghurt and cheeseFish.

Folic Acid :

Medical experts advice for all women planning a pregnancy is to take a daily supplement of folic acid as it is important for a baby’s development of its brain, skull and spinal cord and that occurs within the first four weeks of pregnancy. Folic acid is a member of the vitamin B family and is needed for a baby’s development in the early weeks of pregnancy. It helps to prevent serious abnormalities of the brain and nerves such as spina bifida.

Iron :

Generally, iron deficiency is the number one nutrient deficiency among women. While a non-vegetarian women who are not pregnant need 18 mg of iron a day, vegetarian women need close to 30 mg per day.

Women get 400 micrograms of folic acid per day before they
become pregnant. All women are recommended to take multivitamins, where folic acid is included. Folic acid (in multivitamins) is the synthetic form of the B vitamin and folate naturally occurs in the following foods:

• Spinach
• Asparagus
•  Artichoke
•  Avocado
• Fortified pasta and bread
• Lentils
• Orange juice

So, pregnant women have to be sure to include the following iron-rich foods in their diet:

•  Cooked spinach
• Fortified breakfast cereals
• Beans
• Instant oatmeal
• Dried apricots
•  Prune juice
•  Blackstrap molasses

Calcium:

Whether a woman is pregnant or not, calcium requirements do not change. But, women need 1,000 mg per day and like iron, many women fall short on this nutrient. Pregnant woman should make sure they are getting the equivalent of three servings of dairy or a calciumfortified beverage like soy, rice and calcium-enriched orange juice each day. If they are not, they must take adequate supplement because getting enough calcium is an important strategy later on in reducing the risk of pregnancy-related high blood pressure.

Other good sources of calcium include:

•  Almonds
• Broccoli
• Bok choy

Omega 3 fats :

It is important to add sources of omega 3 fats to the regular diet of a pregnant woman as omega 3 fats helps in the development of the brain in the third trimester and early infancy when women are breastfeeding their
babies.

Fish sources have the best omega 3 fatty acids (that are converted to DHA in the body):

•  Cooked salmon
•  Trout
• Sardines

However, pregnant women are advised to avoid the following high mercury-containing fish.

• Shark
• Swordfish
• Tuna steaks
•  King mackerel

If cannot completely avoid these fish, it is recommended to only eat these fish no more than once a month.

Other omega 3 sources (a little is converted to DHA in the body):

• Walnuts
•  Omega 3 eggs
• Soy

Caffeine and Alcohol :

Women attempting to conceive are recommended to have no more than 300 mg of caffeine per day, approximately two small cups of coffee. Also it is better to
absolutely avoid alcohol Caffeine and alcohol can also decrease the ability of a woman to conceive.

Fruits and Vegetables:

Though fruits and green leafy vegetables are great sources of fibre for pregnant women, care has to be taken about the pesticide residue. They must make certain to wash and rinse the fruits and veggies before consuming
the same.

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