INTELLIGENT PARENTING This covers a much overlooked part of pregnancy, viz parenting during pregnancy ... yes, parenting begins during pregnancy and you will find some interesting ideas here on getting a headstart with parenting.

Intelligent Nutrition in Pregnancy

Tips For Pregnancy Diet

IN PREGNANCY, paradoxically, though you need to eat more, your body doesn’t allow you to because of morning sickness, pressure on the digestive system, decreased appetite and alteration of the sense of smell and taste.

The only solution is to eat less in quantity and more in quality. Eat nutrition packed food like dry fruits, yoghurt, whole grain cereals etc.

KEY POINTS TO NOTE

• LISTEN TO YOUR INSTINCTS
  
• Search for food is a natural instinct in any living being on this earth and in pregnancy; this instinct is even more enhanced. Eat when you feel hungry, irrespective of the time and do not wait till the hunger pangs start and also stop before you are stuffed. Stop when you are comfortably full and do not fill your stomach till you burp. This ensures maximal bioavailability and digestion of food.
  
• While eating, think about how this food is going to provide universal energy to you and your baby and how it will get converted to the tissues in your baby.
  
• Eat slowly and deliberately to ensure that each morsel is chewed to its maximum. Try to eat each meal with awareness not only in pregnancy but also otherwise. See the colour, smell the flavor, taste the contents, feel the taste and experience the food nourishing your body, your baby and both your souls.
  
• High quality protein is a must:  these are proteins that are rich in the 8 essential amino acids, not synthesized in our bodies but extremely important for the growth of the fetus. Animal proteins are rich in this, so are the eggs and milk, but proteins, but not all proteins can be derived from a single source of vegetarian food and so one must take care to consume abundant amounts of beans, nuts, whole grains, fruits and vegetables.
  
• CONSUME FOODS THAT CONTAIN BOTH OMEGA-3 AND OMEGA-6 FATTY ACIDS

These essential fatty acids are very important for the development of fetal nervous system and immune system. There are two types fats - saturated and non-saturated. The saturated fats are synthesized by the body and you don’t have to consume it from outside. Unsaturated fats are to be taken from outside.

Sources of omega 6:

These are abundant in most of the oils derived from the seeds and nuts. Such as sunflower, corn, almond, walnut and almonds.

Omega 3 is low in these seeds, except in flaxseed and soybeans. Green vegetables are rich in these fatty acids but the total amount of fats is so low in vegetables that it doesn’t really suffice.

Fish oils are also rich in omega 3 fatty acids but there is a concern about it containing hazardous levels of toxin methyl mercury. The FDA has advocated avoidance of these sea foods to less than 12 ounces/week. Bigger tuna fish contain more mercury levels than the smaller ones.

In brief -

1. Try to consume food cooked in essential oils
2. Eat lots of green vegetables and
3. Consume a few walnuts every day
4. Consume limited amounts of fish

TAKE A HIGH QUALITY PRENATAL VITAMIN SUPPLEMENT  THROUGHOUT YOUR PREGNANCY

Even after taking the best of nutrients, you may still be deficient in certain vitamins and minerals. An increase of antioxidants by 10% to 20% may be required, and so the need to supplement is a must. The only care to be taken is not to overdose with fat soluble vitamins like vitamin A as they get accumulated in the body and cause toxic effects.

• Stop taking alcohol, nicotine and non prescription drugs from your life
• Eat freshly prepared and lightly prepared food
• Keep your stomach 1/3rd empty after eating
• Favor fresh fruits, vegetables, grains, almonds. Honey and lots of pure, room temperature water
• Avoid cold refrigerated food or water and aerated drinks of any kinds
• Sit in silence for some time after the meal and be thankful to the creator and the universe for sustaining you and your baby.