06 November, 2019

Know more about your ideal diet in the First Trimester

Eating well is important throughout pregnancy. But when you start off on the right food, you can keep the momentum going. Your body uses the nutrients and energy provided by food, to build a healthy baby and to keep your body strong. A good diet during pregnancy must contain all the essential nutrients that your body needs. Here’s your ideal diet in the first trimester.

To make sure you eat right until you have your baby, make a good start. Your ideal diet in the first trimester must contain nutrient-packed foods from the following groups:

  • Fruits – Include at least 3-4 servings of fruits in your daily diet. Go for fresh, frozen, canned or dried fruits. Include at least one citrus fruit such as orange or grapefruit, as they provide you with vitamin C. If you prefer juice, try to limit its consumption to no more than 1 cup a day. This is because juice is high in calories as compared to the whole fruit and it does not deliver the fiber that whole fruit does.
  • Vegetables – Include at least 3-5 servings of vegetables in your daily diet. To get the greatest ranges of nutrients, fill your plate with colorful vegetables. Choose ones that are dark green (broccoli, kale, spinach), orange (carrots, sweet potatoes, pumpkin, winter squash), yellow (corn, yellow peppers), and red (tomatoes, red peppers). One serving equals 1 cup of raw leafy vegetables such as spinach or lettuce, or ½ cup chopped vegetables, cooked or raw.
  • Dairy – Include 3 servings of dairy per day in your diet. Dairy provides calcium that your baby needs to grow and that you need to keep your bones strong. Milk, yogurt and cheese are good sources of calcium. If you want to save on calories, choose low-fat or non-fat dairy products. For those who are lactose intolerant, choose lactose-free milk products, calcium-fortified foods, and beverages such as calcium-fortified soymilk.
  • Protein – Include 2-3 servings of protein per day in your diet. Lean meats, poultry, fish, and eggs are good sources of proteins. For vegetarians, beans (kidney, black), lentils, split peas, nuts and seeds are also wonderful ways to include protein in your diet.
  • Whole Grains – Include at least 3 servings of whole grains per day in your diet. Eat a minimum of six servings of grains per day, and at least 50 percent of those grains should be whole grains. Whole grain options such as breads, cereals, crackers, and pasta provide fiber, which is important during pregnancy. Eating a variety of fiber-rich foods help maintain bowel balance and reduce chances of developing constipation and hemorrhoids.

During pregnancy, it is better to skip junk food and choose healthier options for the overall health and development of your baby. By making sure that you eat right during the first trimester, you ensure a good start to your pregnancy. To know more about an ideal pregnancy diet, talk to your doctor at KIMS Cuddles.

*Information shared here is for general purpose Please take doctors’ advice before taking any decision.


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05 February, 2018

7 Effective tips to lose baby weight post-pregnancy

Achieving a healthy weight post-pregnancy might seem like a difficult task for most women. With added responsibilities of taking care of a newborn, adjusting to a new routine and recovering from childbirth, finding time to lose all that baby weight can be challenging. Whether you want to become pregnant in the future or lead an active, healthy life, it is important to return to a healthy weight after delivery. Here are 7 effective tips to lose baby weight post-pregnancy: Breastfeed Breast milk contains all the nutrients a baby needs to grow in the first six months of life. It has several benefits for the mother and the child. If you can and choose to breastfeed, it can help you lose baby weight quickly. A study indicated that women participants lost an average 1.68kg more weight than non-breastfeeding women by six months after delivery. However, they may not be any weight loss in the first three months and some women may experience weight gain due to increased calorie intake. Monitor Your Calories Keeping a count of your calories can help you figure out how much you are eating and how to control your diet. It can also ensure you are getting enough calories to provide you with the energy and nutrition you need as a new
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06 April, 2018

6 Steps to enjoy a Healthy Pregnancy

During pregnancy, it is more important than ever before to take care of yourself both physically and emotionally. This can boost your chances of having a problem-free pregnancy and healthy baby. Here are a few steps to enjoy a healthy pregnancy: Get early prenatal care Good prenatal care is necessary for you to enjoy a healthy pregnancy. Make sure you visit your gynecologist as soon as you find out you’re pregnant and schedule your first prenatal visit. Your doctor will want to screen you for certain conditions that could lead to complications. Take care of your diet When you’re eating for two, remember to eat wisely. You only need about 300 additional calories per day for a healthy pregnancy. Make sure you eat a lot of protein, as you need 70 grams of it per day. Ensure you also include calcium rich foods in your diet. Avoid undercooked eggs and meat, unpasteurized dairy products and cold meats. Prenatal Vitamins Prenatal supplements contain folic acid and iron that are there in standard multivitamins. It is important to get enough folic acid before conception and early pregnancy. Folic acid reduces the baby’s risk of developing neural tube birth defects such as spina bifida. Start taking 400 mg of folic acid at least one month before trying
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09 April, 2018

7 Folic Acid rich foods to eat when trying to get pregnant

During the first three months of your pregnancy, your baby’s brain and nerve system are growing at their fastest. Folic acid, or vitamin B9, helps protect the baby from any growth defects, which can lead to conditions such as spina bifida. That’s why it is important to keep your folic acid intake up. Your body needs around 400 micrograms of folic acid per day in order to conceive or enjoy a healthy pregnancy. Ideally, you should start taking it three months before conceiving and right through your first trimester. Although it may sound like a lot, there are plenty of tasty, yet healthy ways to get this essential nutrient. Here are some folic acid rich foods to eat when you’re trying to get pregnant: Sunflower Seeds Sunflower seeds are an excellent source of folic acid. They also contain vitamin E and iron, which prevent cell damage and boost your energy. You could eat them as a snack or sprinkle them on a salad or dessert. Peanuts Peanuts are yet another wonderful source of folic acid. A small serving of 30g can give you about one-fifth of your daily allowance. You could also try peanut butter in case you’d like some variation. However, keep in mind that peanuts are high in fat and can increase weight, so eat
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