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Diet Chart for Pregnant Women - 13 to 16 Weeks


Discussions on "Diet Chart for Pregnant Women - 13 to 16 Weeks" in "Preggers Health & Nutrition" forum.


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    Diet Chart for Pregnant Women - 13 to 16 Weeks

    Read the Diet Plan for 13 to 16 weeks Pregnant women...

    Source: babycenter.in

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    Last edited by Parasakthi; 17th Dec 2012 at 06:32 PM.

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    Re: Diet Chart for Pregnant Women - 13 to 16 Weeks

    Food for you

    Enjoy your additional energy if you have it, and while you shouldn't exhaust yourself, take this opportunity to get organised:


    • Buy some a good variety of seasonal fruit and vegetables and try some new recipes to broaden your range of nutrients. Stock up on bulky items, such as cartons of fruit juice, pasta and cereals.
    • Call in for vegetables and groceries.Most vendors and grocers now offer free home delivery for orders placed on the phone but do check for their freshnessbefore you buy them. This can be an excellent way to have heavy and bulky items delivered to your home, and can be an invaluable timesaver when the baby arrives.



    Last edited by Parasakthi; 2nd May 2012 at 05:46 PM.

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    Re: Diet Chart for Pregnant Women - 13 to 16 Weeks

    Food for your baby

    A varied diet is as important as ever, as your baby needs a range of nutrients to support her development. She is now fully formed and looks like a baby. Some of the most important nutrients at this time are vitamin D and omega 3 fatty acids DHA and EPA, which are essential for the development of your baby's brain and eyes.

    Sources of Vitamin D are sunlight, dairy products especially milk, yoghurt, butter, margarine and paneer. Fortified whole wheat bread and cereals like brown rice, whole wheat, and oats.

    Fish and seafood are the best dietary sources of these nutrients, so make sure you use plenty of fish recipes. Fish is also an excellent source of iodine (see below why it's important). If you don't eat fish, your doctor may advise you to take a supplement.

    You may have read news stories that question whether fish is good for you and your growing baby. It is important to emphasise that the nutritional benefits from eating fish far outweigh any potential risks


    Last edited by Parasakthi; 2nd May 2012 at 05:46 PM.

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    Re: Diet Chart for Pregnant Women - 13 to 16 Weeks

    Focus on iodine

    By around week 14, your baby's thyroid gland starts to function, and begins to make its own hormones. The thyroid gland needs iodine to work properly.

    Seafoods such as fish, shellfish and seaweed are the richest sources of iodine, so cook some of these at least twice a week:

    • Haddock
    • Mackerel - Bangra Machli
    • Prawns - Jhingra
    • Salmon - Raawas machli
    • Sardines - Chareeaddee Machli
    • Trout

    The best natural sources of iodine are cereals, pulses and fresh foods. Poultry, meat and eggs contain iodine though in smaller amounts. Iodized salt, saltwater fish, dairy products like cheese, paneer, butter, curd, and eggs. Onions, mushrooms and dark leafy green vegetables like spinach, radish leaves all are good sources of iodine.

    It is important to note that contrary to popular belief, sea salt does not have enough iodine content. Hence, do not use sea salt as an alternative as it only has 2 micrograms of iodine per gram.



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    Re: Diet Chart for Pregnant Women - 13 to 16 Weeks

    Snacks and drinks

    Be guided by your appetite but remember that, at this stage in pregnancy, your energy needs do not increase very much.

    Choose fruit, a fruit tart or a fruit bun if you want a snack and if you are still hungry, have a few nuts, some fresh or dried fruit or a tasty calcium booster, such as cheese or yoghurt. Calcium-rich foods help bones, heart, and muscles grow -- milk, yoghurt, ice cream, butter milk, cheese and low-fat diary products are all good sources. Find out more about probiotics and prebiotics.

    However, if you are lactose-sensitive, opt for other calcium-rich sources, such as chickpeas, kidney beans, oats, almonds, soymilk, and tofu.

    If you can't keep any food down, ask your doctor for advice.

    Drink plenty of water -- at least eight to ten large glasses a day in addition to other drinks. Increase your intake of water and fluids to relieve not just heartburn but constipation as well.

    Many women find having ginger tea very helpful in relieving constipation. You can also substitute fresh fruit juices with fruits -- you will benefit from the fibre content of the fruits.



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