Healthy Diets
Pregnancy
Lactation
Healthy Diets
About Kanupriya
To build a healthier and happier nation by:
helping women adopt healthy eating habits for themselves and the entire family, encouraging wholesome eating habits from childhood.
To work with young women, would be mothers and children in improving nutrition intake and dietary habits, keeping in mind individual needs and family setups so that there is no disruption to daily life. Nutritious means of satisfying food cravings are also made available.
In today's busy lives, people end up inculcating unhealthy food choices that ultimately damage the proper functioning of their organs. Your diet plays an important role in achieving a healthy pregnancy. Recent research shows that your diet plays an important role not just in helping you become pregnant, but can also decrease the amount of time it'll take for you to conceive.
The true fertility nutrition lies in healthy fats, plant-based proteins, and whole grains. These food items help in regulating blood glucose and insulin levels which results in healthy ovulation and subsequently pregnancy.
According to studies by Harvard T.H. Chan School of Public Health, the intake of trans fats and foods like processed meats and sweetened beverages negatively affects the fertility of a woman. Another study conducted by the Harvard School of Public Health indicated that consumption of trans fats and animal proteins resulted in ovulatory disorder in over 19000 women.
A 2009 study published in the medical journal "Fertility & Sterility" states that couples who adhered to the Mediterranean diet had better rates of conceiving. Mediterranean diet includes a higher intake of vegetable oils, vegetables, fish, and legumes. The study also showed that a higher intake of B-vitamins positively affected fertility.
Another study published in Obstetrics & Gynaecology journal stated that higher intake of monounsaturated fats, vegetable protein sources, low glycaemic carbohydrates, high-fat dairy, multivitamins, and iron through dietary intake significantly increased the fertility rates in their subjects.
By looking at these studies, we can clearly say that there is a very strong relationship between one's fertility and diet.
A balanced diet is extremely important for hormones to function properly, but when stress is placed on the system, the body's natural chemical rhythm faces a toll.
Not able to maintain a proper weight is also the main cause of rising cases of infertility in women. Overweight or underweight women have shown higher instances of infertility and a lower IVF pregnancy rate. Excess weight also worsens the condition of polycystic ovary syndrome (PCOS) which also affects fertility in women. One of the leading symptoms of PCOS is inconsistent ovulation and irregular cycles.
Here is the list of food items you can take to optimize your diet and improve your fertility:
- Whole fruits and vegetables
- Omega-3 fatty acids
- Whole grains
- Raw Nuts
- Legumes
- Extra virgin olive oil, which is also a great source of monounsaturated fat
Food items like refined carbohydrates, trans fats, highly-processed foods, alcohol, excessive caffeine should be avoided by women who are trying to get pregnant or undergoing any fertility treatment.
To know more about fertility nutrition, contact Kanupriya Khanna, one of the best female fertility nutritionists in Delhi to start your journey towards a healthy pregnancy.
Women know that they need to follow the best diet for conception, however, many are not aware that the pH level in their body can affect the fertility rate, and that eating an alkaline diet can help boost fertility.
How Does pH Level Affect Fertility?
An acidic diet or too much acidity in the body affects the cervical mucus. It becomes difficult for the sperms to thrive in that acidic environment. This increases the chances of infertility. However, as per some studies, by consuming more alkaline-forming foods one can improve the quality of cervical mucous.
How to Determine The pH Level?
Blood or urine tests determine your body’s pH level. A pH level between 7.3 to 7.4 is considered normal for a woman who is trying to conceive.
A number of women face perinatal mood and anxiety disorders. It is estimated that 1 in 6 women suffer from this disorder. This illness is influenced by many factors. Some of them are listed below:
Physical and mental stress from pregnancy, childbirth, and caring for a new baby
Difficult or traumatic childbirth experiences
Lack of postpartum support
Lack of family or financial support
Limited access to healthcare facilities/ treatment
Recent exposure to psychological stressors
Previous mental illness
Hormonal imbalance
Genetic predisposition
Lacking nutrients or a healthy diet plan
If you are feeling anxious, or simply struggling to cope up with the post-pregnancy weight, have a read below. we have listed down some great tips to help you lose that extra pounds after delivery.
Acidity also leads to acid reflux. It occurs when the acid from your stomach jumps back into your esophagus-the tube that carries food from your mouth to your stomach. These acids irritate the sensitive esophageal lining and cause pain and discomfort.
The two types of intrauterine growth restriction or (IUGR) are:
• Symmetrical IUGR: a condition when all parts of the baby's body are collectively small in size
• Asymmetrical IUGR: a condition when the baby's head and brain have grown in the expected size, whereas the rest of the baby's body is still small.
If you have gestational diabetes, your insulin and glucose levels are out of balance. This means, either your cells can’t use insulin the way they should or your body isn’t making enough insulin. This condition may cause complications during delivery. Moreover, there’s a higher risk of your baby developing type2 diabetes later in life.
Have a read below to understand the importance of breastfeeding:
➢ Rich in proteins, fats, carbohydrates, sugars, etc – breast milk contains all the essential nutrients that a baby needs for its growth and development.
It is important to stay active during pregnancy. By staying active you will be able to enjoy a more comfortable pregnancy. It will reduce stress and lower the risk of complications during pregnancy.
Here in this section, we give you simple tips on how to stay active and energetic during pregnancy, both mentally and physically.
How to stay mentally active:
Read Pregnancy Books
Books give a feeling of empowerment and allow you to make the birth of your child a very personal and soulful experience. They not only give useful information about pregnancy and childbirth but also drive away all your fears. Books make you more confident and positive.
• Play Indoor Board Games
You can play some indoor board games with your partner and other family members. These games will help you stay mentally active. Moreover, they will improve your mood, sleep and self-esteem – which is very needed during this time.
• Indulge in Art & Craft
Try your hands in activities like gardening, knitting, stitching, photography, painting, sketching, etc. Art and craft will not only keep you active but will also grant you peace of mind. It will help you create a unique bonding experience with your inner self. Moreover, it will give you joy and happiness of creating something beautiful.
How to stay physically active:
• Exercise and Meditate
Exercise and meditation go a long way in a lot of aspects of life. It improves physical health, reduces stress, and increases your confidence. Moreover, when you exercise and meditate your body releases feel-good hormones – it makes you feel fresh and energized. Even a daily 20 min walk makes a huge difference.
So start your exercise regime and try some yoga-inspired meditation to relax your mind and body. This practice will also instill that energetic glow on your face.
Note: Make sure you are well-hydrated. Avoid any kind of workout that may risk injury or any kind of physical damage. The most important thing during pregnancy is to listen to your body. Some days you may feel energetic while other days you might just want to take some rest. Hence it is important to tailor your workouts to how you are feeling.
• Do Basic Household Chores
Cleaning and dusting the house is a good activity to stay fit and engaged during pregnancy. It will ensure you are moving around constantly. And what’s more? You will feel happier in a cleaner environment, wouldn’t you?
• Cook healthy and nutritious meals for you and your family
It is important to eat healthy at every stage of your life. However, eating a healthy diet during pregnancy is even more important! Good nutrition leads to healthy pregnancy and complication free delivery. Hence, make sure you nourish yourself by preparing some healthy recipes.
Cooking is a great way to stay engaged during pregnancy. Experts say it is one of the best ways to take care of your own health.
However, if you wish to know a good pregnancy diet plan, get in touch with Kanupriya Khanna. A recognized female fertility nutritionist & dietitian in Delhi – Kanupriya will not only provide you interesting diet tips but will also help you inculcate good eating habits during your pregnancy.
As per health experts, food can control/reduce stress in several ways. It’s suggested that the kind of food you take can impact the body’s neural circuits that control emotion, motivation, and mood. So if you are pregnant and want to know which food items act as a stress buster - read below to know more:
Leafy Greens
Leafy greens such as spinach, kale, cabbage, collard greens, etc, should be included in your diet during pregnancy. Leafy greens help regulate mood and improve brain function by increasing the serotonin (the happy hormone) production in the brain.
Personalized
Consult with one of India’s top nutritionists
Healthy
A range of gluten free and vegan breakfast granolas, protein bars, healthy cookies, and cakes
Tastes Great
Diet and health meal plans can be delicious.
