What are the right foods for a pregnant?

There is no need to eat for two during the pregnancy. It is recommended that for the first trimester the food intake should remain about the same as it was prior to the pregnancy. During the second and third trimesters the food intake should be increased upto 30%. It is easy to achieve this with more fruits intake.

It is important to eat variety of foods to ensure the nutritional needs of both mother and the baby. The recommendations include:

• Fruits and vegetables very generously
• Whole grain products and cereals, but not milled grain products
• Milk and dairy products should not be eaten in excess
• Lean meat, chicken and fish in moderate amounts
• Avoid excess intake of fats, sugar and salt
• Beans, pulses, nuts and seeds
• Drink enough water

Do not diet if you are a pregnant. This bad for you as well as to your baby. Green leafy vegetables are very important for the intake of folic acid. Folic acid supplement is recommended for the health of your baby. It is better to consult your doctor before you take a supplement.

With proper food it is possible to manage the iron content of your body also. Iron supplement could be taken only if your doctor recommends it.

Avoid excess of vitamin A intake and vitamin A supplements are not required. The excessive intake of vitamin A may cause birth deformities.

We eat lot of rice and chicken. Is it healthy?

This is a question asked many of my friends. It is not that they don’t want to eat vegetables or fruits.

Rice and chicken are very good food. But the dose makes the poison. Rice contains lot of carbohydrates and chicken is also good with its protein and fat. Eating rice and chicken everyday have the following disadvantage. Rice increases the blood sugar and excess blood sugar is converted in the liver to Triglycerides which is a risk factor for heart diseases.

100 g edible chicken contains 19.9 g protein, 9.6 g fat, cholesterol 100 mg and purine 115 mg. Excess protein is converted into sugar and excess sugar in turn to triglycerides.

It is absolute necessary to eat fresh vegetables and fruits. If fresh vegetables are not available try to use frozen vegetables which is available in many countries. Go for packed fruit juices without any additives.

More pulses and beans can also be used to reduce the amount of chicken.

Fruits and vegetables are not only good for vitamins and minerals but also rich in antioxidants and other phytochemicals which are necessary for health.

If there are many Asians try to import directly from your countries. In Germany we get all fresh Indian vegetables. Once in a week they are coming from India.

It is your health and it is worth spending something for that. Unfortunately, many are ready to spend money for alcohol than for vegetables and fruits.

Hen - Chicken

Throughout the world we eat lot of chicken, as fried chicken or chicken curry or chicken salad (cold) and this is also one of the foods with many important nutrients. Even persons with heart problems could eat this, but with out skin and fat which could be seen by the eyes.
At the same time we should not forget that these hens are kept in small and narrow cages (cruelty to animals). They get power feed to grow quicker. Antibiotics are used which we may eat with our chicken specialities.

In the kitchen the hygienic conditions must be good and fresh or frozen chicken must be washed in flowing water. The waste must be removed properly and all the places in the kitchen where the chicken came in contact must be cleaned properly with lot of water disinfection fluids. Otherwise, salmonella, the rod-shaped gram negative bacteria will make you sick and it is very dangerous to your life.

The average nutrients in 100 g edible chicken-meat with skin include:

• Water - 69.4 g
• Protein - 19.9 g
• Fat - 3.7 g
• Minerals - 1.2 g – sodium 85 mg, potassium 260 mg, magnesium 19 mg calcium 13 mg, iron 730 micro g, copper 40 micro g, zinc 995 micro g, selenium 10 micro g.
• Vitamins - vitamins A, B1, B2, B6, B12, nicotine amide, pantothenic acid, biotin, folic acid, vitamins C, E
• Cholesterol 100 mg
• Purine 115 mg

Twice in a week 150 g per person is enough. You can prepare as you like. Free-land chicken is very good for your health.

Minerals, particularly selenium varies with their concentration in the soil.