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Importance of balanced diet during pregnancy

To have a healthy baby during pregnancy, it is essential that women include proper nutrition in their diet. Pregnant women are often advised to eat food for two people. But due to hormonal and physical changes, they start eating more, which can lead to weight gain. Weight gain during pregnancy can be harmful not only for the woman's health but also for the health and delivery of the child. In this article, we will give you some tips to avoid overeating.

Tips to avoid overeating

According to a study, not controlling eating during pregnancy can increase anxiety and stress, which causes weight gain.

Beware of Myths

At the beginning of pregnancy, the embryo is the size of a small seed, so it does not need food. What you eat provides nutrition to the baby. Normal calories can be consumed in the first trimester, while it is advisable to consume slightly more calories in the second and third trimester, but it should not be too much.

eating small meals

If you eat a full meal only once a day, it will put pressure on the uterus, which may cause acidity and heaviness. Instead, eat 5-6 small meals throughout the day. Eat light and nutritious every 2-3 hours, which will keep blood sugar levels stable.

Increase protein and fiber intake

Fiber and protein take time to digest, which keeps the stomach full for a long time. For protein, include curd, boiled egg, cheese, sprouted grains and pulses. Eat green vegetables, oats and seasonal fruits for fiber.

Difference between hunger and cravings

Cravings for junk food may increase due to hormonal changes during pregnancy. Whenever you feel like eating, drink a glass of water or coconut water and wait for 10 minutes. If you still feel hungry, eat roasted gram or dry fruits.

Avoid processed food

According to experts, cold drinks, samosas, sweets and packaged juices lack nutrition, but are high in calories. Their consumption increases blood sugar rapidly. Therefore, eat fresh and healthy food instead of processed foods.

practicing mindful eating

Follow mindful eating while eating. Eating while using mobile or watching TV can lead to overeating. Eat carefully and take at least 15-20 minutes to eat.

importance of adequate sleep

Lack of sleep increases the levels of hormones that increase appetite. Therefore, it is necessary to take good sleep of 7-8 hours daily. Do not use mobile before sleeping, instead meditate or listen to light music.