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pregnancy diet plan
Categories Diet During Pregnancy

Meeting Nutritional Needs Without Meat during Pregnancy

Pregnancy is a time of immense joy and anticipation, but it also comes with the responsibility of ensuring optimal nutrition for both the mother and the growing baby. For vegan and vegetarian mothers-to-be, meeting nutritional needs without relying on meat can seem daunting. However, with careful planning and attention to nutrient-rich foods, it’s entirely possible to maintain a healthy and balanced diet throughout pregnancy. In this blog, we’ll explore a comprehensive pregnancy diet plan tailored specifically for vegan and vegetarian moms, ensuring they receive all the essential nutrients needed for a healthy pregnancy.

 

Plant-Based Protein Sources:

Protein is crucial for foetal growth and development, as well as maternal tissue repair and maintenance. Vegan and vegetarian mothers can meet their protein needs by incorporating the following plant-based sources into their diet:

  • Legumes: Beans, lentils, chickpeas, and tofu are excellent sources of protein, fiber, and essential nutrients like iron and folate.
  • Nuts and seeds: Almonds, walnuts, chia seeds, and hemp seeds are rich in protein, healthy fats, and micronutrients essential for pregnancy.
  • Whole grains: Quinoa, brown rice, oats, and barley provide protein along with complex carbohydrates, fiber, and B vitamins.

 

Iron-Rich Foods:

Iron is essential for preventing anemia and supporting the increased blood volume and oxygen transport needs during pregnancy. Vegan and vegetarian sources of iron include:

  • Dark leafy greens: Spinach, kale, and Swiss chard are rich in iron, vitamin C, and folate, enhancing iron absorption.
  • Legumes and pulses: Beans, lentils, and chickpeas are not only high in protein but also contain iron, making them an excellent addition to a pregnancy diet.
  • Nuts and seeds: most nuts and seeds are good sources of iron. Some of these include flaxseeds, walnuts, pumpkin seeds, raisins, prunes, etc

 

Calcium and Vitamin D Sources:

Calcium and vitamin D are essential for bone health and fetal development. Vegan and vegetarian sources of calcium and vitamin D include:

  • Fortified plant-based milk: Opt for calcium-fortified soy, almond, or oat milk to ensure adequate calcium intake.
  • Leafy greens: Collard greens, bok choy, and broccoli are rich in calcium and other essential nutrients.
  • Sunlight exposure: Spend time outdoors to allow your body to produce vitamin D naturally, or consider taking a vegan vitamin D supplement if necessary.
  • Nuts and seeds: certain nuts and seeds along with dry fruits are good sources of calcium. These include sesame seeds, almonds, dried figs, sunflower seeds, etc.
  • Soy products: soy milk and especially tofu is a good source of calcium. Most brands of soy milk are also fortified with calcium. Edamame is also a good source of calcium.

 

Omega-3 Fatty Acids:

Omega-3 fatty acids, particularly DHA, play a crucial role in foetal brain and eye development. Vegan and vegetarian sources of omega-3s include:

  • Flaxseeds and chia seeds: Ground flaxseeds and chia seeds are rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.
  • Walnuts: Incorporate walnuts into your diet for a source of ALA and other essential nutrients.
  • Seaweed and algae: seaweed is an important source of omega 3 as it contains both DHA and EPA. Algae powders that are popular and easily available include chorella and spirulina. These are rich in omega 3 fatty acids and can be added to smoothies to enhace the nutrition.

 

Supplementation:

While a well-planned vegan or vegetarian pregnancy diet can provide most essential nutrients, some mothers may benefit from supplementation, particularly with vitamin B12, iron, and omega-3 fatty acids. Consult with a healthcare provider or registered dietitian to determine if supplementation is necessary based on individual needs.

A vegan or vegetarian pregnancy diet can provide all the essential nutrients needed for a healthy pregnancy and baby with careful planning and attention to nutrient-rich foods. By incorporating a variety of plant-based protein sources, iron-rich foods, calcium and vitamin D sources, omega-3 fatty acids, and potentially supplementation, vegan and vegetarian mothers-to-be can confidently navigate their pregnancy journey while meeting their nutritional needs without meat. Remember to consult with a healthcare provider or registered dietitian for personalized guidance and support throughout your pregnancy.

Superfoods
Categories Nutrition Blogs

SUPERFOODS – WAYS TO INCLUDE THESE IN DIET

Supercharge Your Diet with Superfoods! Here’s How:-

  1. Berry Bliss Smoothie Bowl:-

Start your day with a burst of antioxidants! Blend together a mix of berries like blueberries, strawberries, and raspberries. Top it with chia seeds, granola, and a dollop of Greek yogurt for a superfood-packed breakfast. #Berrylicious #SmoothieBowlMagic

  1. Avocado Toast Extravaganza:-

Upgrade your classic avocado toast by adding a sprinkle of hemp seeds or flaxseeds. Avocados are rich in healthy fats and fiber, and the seeds add an extra crunch and omega-3 fatty acids. #AvocadoLove #ToastGoals #HealthyFats

  1. Kale and Quinoa Salad Delight:

Toss together a vibrant salad with nutrient-dense kale, protein-packed quinoa, cherry tomatoes, and a drizzle of olive oil. This powerhouse salad is a great source of vitamins, minerals, and plant-based protein. #SaladGoals #KaleYeah #QuinoaMagic

  1. Omega-3 Boosted Grilled Salmon:-

Incorporate omega-3 fatty acids into your diet with grilled salmon. Season it with herbs and spices, and serve it with a side of roasted sweet potatoes for a delicious and heart-healthy meal. #SalmonLovers #Omega3Rich #HealthyHeart

  1. Nutty Energy Bites:-

Make your own energy bites using a mix of nuts like almonds, walnuts, and cashews. Add in some dried fruits, chia seeds, and a touch of honey. These bites are perfect for a quick, nutrient-packed snack on the go. #NuttyGoodness #EnergyBites #HealthySnacking

  1. Tomato and Basil Quinoa Stuffed Peppers:-

Create a colorful and nutrient-rich meal by stuffing bell peppers with a mix of quinoa, tomatoes, black beans, and fresh basil. Bake until the peppers are tender for a wholesome and satisfying dish. #StuffedPeppers #QuinoaDelight #VegetarianEats

  1. Grapes and Almond Yogurt Parfait:-

Layer Greek yogurt with grapes, almonds, and a drizzle of honey for a delightful parfait. This not only satisfies your sweet tooth but also provides a good dose of antioxidants, vitamins, and calcium. #YogurtParfait #GrapeLove #HealthyIndulgence

Remember to mix and match these superfoods to keep your diet diverse and exciting. Small changes can make a big impact on your overall health!

Diet And Migraines
Categories Nutrition Blogs

Diet And Migraines: Foods To Eat, Foods To Avoid

Migraines are different from headaches, as they are more painful and last longer. Normal pain medications my not work in lowering the discomfort. Sometimes migraines can also lead to other effects like nausea, vision changes, sensitivity to light and sound, etc.

There are many triggers for migraines, and it could be different for different people. Some common triggers include:

  1. Stress
  2. Anxiety
  3. Lack of sleep or poor quality of sleep
  4. Medications
  5. Lack of hydration
  6. Not eating for long periods of time

There are also some common food triggers for migraines. These foods should be avoided in case you are sensitive to them:

  1. Cured meats that contain nitrates like hot dogs, etc.
  2. MSG or monosodium glutamate, frequently used in Chinese cuisine
  3. Artificial sweetners like aspartame and sucralose
  4. Fermented foods like cheese that contain tyramine
  5. Chocolate, nuts, vinegar, soy foods that contain phenylethylamine
  6. Alcohol
  7. Dairy products
  8. Coffee in large amounts
  9. Gluten
  10. Artificial food colours and certain preservatives

Foods that can help in alleviating symptoms of migraine include:

  1. Foods containing magnesium: some research shows that having a diet ich in magnesium may help in bringing about relief from migraine. These include dark green leafy vegetables, avocado, tuna, seeds etc.
  2. Omega 3 fatty acids: research shows that there is a possibility of decreased migraine attacks if consuming omega 3 fatty acids. Foods that are rich sources include: walnuts, flax seeds, oily fish like salmon, mackerel, etc
  3. Water: it is a well known fact that people with migraines need to keep themselves well hydrated at all times to decrease the frequency of attacks.

If you would like to know more, contact Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.

healthy diet
Categories Diet During Pregnancy

5 DIET RULES I DON’T BELIEVE IN

1.DETOX DAYS

There are no foods or products that detox our bodies. The liver is the best detoxification organ in nature, followed by our kidneys, gut and lungs. Most products that claim to ‘detox’ are marketing gimmicks to increase sales or draw in the unsuspecting customer.

Eating a balanced healthy diet and keeping yourself well hydrated, physically active and mentally well is all that is needed.

2. AVOID FROZEN FOODS, FRESH IS ALWAYS BEST:-

A long standing myth about frozen foods is that they are devoid of nutrition. In fact, frozen foods compare very well with fresh produce in nutrient density. This is because fruits and vegetables that are normally frozen are picked at the peak of their ripeness, which also means that they are at their most nutrient dense. They may then be treated slightly like being blanched, peeled, chopped or cut before being frozen. The time between them being picked from farms and getting frozen is a few hours, and so they retain most of their nutrition.

3. LOW FAT OPTIONS ARE HEALTHIER:-

Fat is an essential component of our diets and our health. Many vitamins cannot be absorbed by our bodies without fat, for e.g vitamins A, D and E. our brain needs fat to function as do many other organs and systems. What is important to remember though is that they type of fat you’re consuming can be unhealthy or unhealthy. So, opt for cold pressed oils over refined oils, avocado, nuts and seeds over fried foods, etc.

Processed low fat foods that you buy from the market may appear healthier and more attractive, but they likely contain too much added sugar, and are best avoided.

4. CHEAT MEAL ON THE WEEKEND IS ALLOWED:-

I do not believe in the very concept of a cheat meal. The moment we label something as ‘cheat’, we assign a value to it: either guilt or something that brings happiness once attained. Both these emotions when attached to certain foods are unhealthy.

One must feel free to eat their favourite foods whenever the urge hits (within reasonable boundaries). One does not need to wait for the weekend to eat their favourite pizza for e.g, but if the urge hits you thrice a week, then its unreasonable.

A good thing to also remember when eating such foods to watch your portion size. As long as you watch your frequency and quantity, and be reasonable, do indulge your urges.

5. LEFTOVER FOOD FROM THE PREVIOUS DAY SHOULD NOT BE CONSUMED:-

Another common myth is that food made a day previous loses its nutritional value or can be harbouring harmful bacteria and thus should be discarded.

Normally most leftovers stay well upto 3-4 days if refrigerated properly. After that it may become unsafe to eat and could cause food poisoning. A good way to identify if the food is safe to eat is by smelling it or tasting it. if it smells and taste the same, it should be good. There will be certain amount of loss of nutrients, but not enough to warrant discarding that food.

Always remember that the only rule you need to follow is of eating a variety of foods from all food groups in moderation while indulging your cravings occasionally.

To know more or if you need further help, get in touch with me, Kanupriya Khanna, one of the best Dietitians and Nutritionists in Delhi.

Categories Diet During Pregnancy

How to lose your pregnancy weight ?

How to lose your pregnancy weight ?

Oh, the weight increase that comes with pregnancy! It’s a difficult subject. Yes, you should gain weight. But not in excess, and not too rapidly. And, for the love of God, don’t be miserable or self-conscious about your changing shape. Remember you’re doing this for your baby, and you’ll have plenty of time to get back to your pre pregnancy weight.

It can be stressful taking care of a newborn, adjusting to a new routine, and recovering from childbirth. But, don’t be in a hurry to lose weight. Drastic weight loss post delivery is not just harmful for you, but can also decrease your milk production. It’s important to ensure that while losing weight, you don’t affect your milk production.

The current recommendation is that women within a healthy weight range who are carrying one baby, gain 8 to 14 kg during pregnancy.

Recommended weight gains for expectant people who are underweight, overweight, or carrying multiple babies are different.

Your healthcare providers may also have a different recommendation based on your own needs.

According to research, pregnancy weight gain consists of:

  • the baby
  • placenta
  • amniotic fluid
  • breast tissue
  • blood
  • uterus enlargement
  • extra fat stores

The extra fat acts as an energy reserve for the birth and breastfeeding. However, excess weight gain can result in too much fat. This in turn can make it difficult for you to come back to your pre pregnancy weight.

We’ll go over some effective methods to help you achieve a healthy postpartum weight.

Tips to help lose baby weight

  1. Keep your goals realistic

Despite what magazines and celebrity stories would have you believe, losing weight after pregnancy takes time.

Depending on how much weight you gained during pregnancy, it is realistic to expect that over the next 1 to 2 years you could lose around 5-10kgs. If you gained more weight, you may find you end up a few pounds heavier than you were pre-pregnancy.

Of course, with a good eating plan and exercise, you should be able to achieve any healthy level of weight loss.

  1. Don’t crash diet

Crash diets are very low calorie diets that aim to make you lose a large amount of weight in the shortest amount of time possible.

After delivering a baby, your body needs good nutrition to heal and recover. In addition, if you are breastfeeding, you require more calories than normal.

A low calorie diet is likely to be lacking in important nutrients and will probably leave you feeling tired. This is the opposite of what you need when taking care of a newborn, and when you’re sleep-deprived.

Assuming your weight is currently stable, decreasing your calorie intake by about 500 calories per day will stimulate safe weight loss of about 0.5 kg per week. This amount of weight loss is considered safe for breastfeeding women, according to the Academy of Nutrition and Dietetics.

For example, a woman eating 2,000 calories per day could eat 300 fewer calories and burn an extra 200 calories through exercise, making a reduction of 500 calories in total.

  1. Breastfeed if you can

The World Health Organization (WHO), the American Academy of Pediatrics (AAP), and the CDC all recommend breastfeeding. Breastfeeding your baby during the first 6 months of life (or much longer) has many benefits for both you and your baby:

Provides nutrition: Breast milk contains all the nutrients a baby needs to grow and thrive in the first 6 months of life, according to the WHO.

Supports the baby’s immune system: Breast milk also contains important antibodies that help your baby fight viruses and bacteria.

Lowers the risk of disease in infants: Breastfed infants have a lower risk of asthma, obesity, type 1 diabetes, respiratory disease, ear infections, sudden infant death syndrome (SIDS), and gastrointestinal infections.

Reduces the mother’s risk of disease: People who breastfeed have lower risks of high blood pressure, type 2 diabetes, breast cancer, and ovarian cancer. Additionally, research has shown that breastfeeding can support your postpartum weight loss.

However, in the first 3 months of breastfeeding, you may experience no weight loss or even some weight gain. This is due to increased calorie needs and intake, as well as reduced physical activity during lactation.

  1. Monitor your calorie intake

We know, calorie counting isn’t for everyone. But if you’re finding that eating intuitively just doesn’t seem to be working, monitoring calories can help you work out how much you are eating and where any problem areas in your eating plan may be.

It can also help you ensure you are getting enough calories to provide you with the energy and nutrition you need.

You can do this by:

  • keeping a food diary
  • taking pictures of your food as a reminder of what you have eaten
  • trying a mobile calorie tracking app

Using these techniques can help you reduce your portion sizes and choose healthier foods, which helps with weight loss.

  1. Eat foods high in fiber

It’s time to get those healthy grains and veggies on your shopping list. Eating foods that are high in fiber has been shown to help with weight loss.

Soluble fiber foods (like these!) may also help you feel fuller for longer by slowing down digestion and reducing hunger hormone levels.

Kanupriya Khanna, a senior Consultant Nutritionist and Dietitian with over 18 years of experience in reproductive nutrition can help you lose weight. She is titled as one of the best dietitians in Delhi.

Also Read: Pregnancy and your newborn’s gut microbiome: what is the link?

Categories Diet During Pregnancy

Pregnancy and your newborn’s gut microbiome: what is the link?

Pregnancy and your newborn’s gut microbiome: what is the link?

You’re probably preoccupied with all things baby while you wait for your little one to arrive. Your family’s health and happiness are essential to you, which is why the microbiome is such a crucial component of the puzzle.

 

What exactly is the microbiome?

Every person possesses a microbiome. It’s a living colony inside of us made up of a variety of bacteria (both good and bad) that can be found all over your body, but especially in your intestines and on your skin. Did you know that the microbiome may be up to five pounds in weight? Wow!

A healthy microbiome can greatly improve your and your baby’s health. It promotes enhanced immunity, digestion, and metabolism, as well as protection from bacterial and yeast infections. Because of these functions, the microbiome is a vital organ without which we would be unable to operate effectively.

 

What happens to the microbiome as it grows?

Early in pregnancy, a baby’s microbiome develops from the mother’s microbiome, placenta, and amniotic fluid. It is critical to your baby’s growth and development both while in the womb and throughout life. After a baby is born, their microbiome continues to develop and is often similar to that of their mother, but it can also be influenced by many environmental variables.

 

What role does a mother’s microbiome play in the microbiome of her child?

The microbiome of a woman has a significant impact on the microbiome of her child. Mode of delivery and feeding methods are two major elements that influence a baby’s microbiota.

A baby’s microbiome will be remarkably similar to that of their mother’s vaginal and faecal bacteria when they are delivered vaginally. These babies also have a greater diversity of “good bacteria” in their microbiome, which is thought to protect them from diseases and infections in the early stages. Infants born through C-section have a microbiome made up of organisms transferred from the mother’s skin surface, as well as possibly from others in the delivery room.

The way the newborn is fed has a significant impact on the microbiota of the infant’s gut. Infants who were exclusively breastfed had a more stable gut microbiome than infants who are formula fed, according to research. They’re also less likely to have an overabundance of potentially hazardous bacteria like C. Difficile.

While we want to convey this essential information, we also want to remind you that when all variables are taken into account, vaginal delivery and breastfeeding are not always the best or most realistic options for mothers. It’s critical to follow the most acceptable practises for your and your baby’s health.

 

Final Thoughts

Make every effort to provide your newest family member with the microscopic companions they require for their microbiome to develop and live a healthy, happy life.

Also Read: IRON DEFICIENCY IN PREGNANCY 

Tricks for including Omega-3 fatty acids into Your Child’s diet
Categories Children Diet, Nutrition Blogs

Tricks for including Omega-3 fatty acids into Your Child’s diet

Omega-3 fatty acids are critical for a child’s nutritional needs. It cannot be overstated how important it is especially for a child’s brain health! Omega-3 fatty acids are important for overall health and can help a child focus, reduce hyperactivity, and lead to better memory, uptake and retention overall. It is critical that we provide high-omega-3 foods or supplements to growing children as much as possible.

What exactly are omega-3 fatty acids?

Omega-3 fatty acids are an essential fatty acid, which means that the body cannot produce them and they must be obtained from food or other sources.

The three main omega-3 fats are ALA, DHA, and EPA (the titles are confusing, so don’t memorise them).

DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are produced in modest amounts by ALA (alpha-linolenic acid), which can be obtained from foods such as certain oils, nuts, and seeds.

The DHA and EPA produced by this ALA are insufficient. As a result, you must consume it!

Fatty fish such as salmon, sardines, anchovies, and tuna provide DHA and EPA to the body.

DHA and EPA are critical for a child’s cognitive and behavioural development.

So, where may Omega-3 fats be found?

Although this is not an exhaustive list of omega-3-rich foods, there are a few items you can try to incorporate into a child’s diet.

• Fish and seafood, particularly fatty fish like salmon, tuna, and sardines that we’ve already discussed;

• Walnuts, flax, hemp, and chia seeds are examples of nuts and seeds.

• Oils from plants.

Even if parents do their best to provide nuts, seeds, and fish to their children on a regular basis, they may not accept them willingly or eat as much as they require. This is where supplements can help to fill in the gaps in your omega-3 intake.

Introducing omega-3 supplements to children

We’ve all experienced how tough it is to convince a youngster to take supplements, right? Omega-3 supplements, especially those in liquid form, make this even more difficult because they have an oily texture and can have an unpleasant fishy flavour. This may not be a problem if your child is older and can take a pill or gummy, but we’ll focus on liquids today.

So, here are a few ways to mask the fishy taste of omega-3 oil:

1. Toss it with your child’s favourite freshly squeezed juice: Citrus fruits, such as orange juice are best for masking the flavour and texture.

2. Toss with yoghurt in a smoothie or frozen yogurt along with fruits: The soft texture and strong flavour of flavoured yoghurt will help to mask the oil’s taste and consistency.

3. Add to nut butter and spread on toast, crackers, or fruit.

4. POPSICLES WITH FRUIT!: There’s nothing like a delicious fruity popsicle to cool off after a long day of school or activities. Before freezing, hide some omega-3 in the popsicles.

In conclusion

No matter how hard you try, not every child will accept an omega-3 supplement, but it is a crucial nutrient to include in their diet. Don’t give up.

Kanupriya Khanna, a Senior Consultant Nutritionist & Dietitian with over 18 years of experience in antenatal nutrition, can provide expert advice. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Categories Dietician for children

Lactose Intolerance 

Lactose Intolerance 

Lactose intolerance is a type of reaction to lactose present in cow’s milk or formula manufactured from it that you or your child may experience. This occurs when our bodies are unable to digest lactose, a natural sugar found in milk. Lactose intolerance affects over 70% of the world’s population. People from Asian, African, and Hispanic ethnic groupings are more likely to have it.

Lactose Intolerance Symptoms

Lactose intolerance has certain symptoms that are comparable to those of a cow’s milk protein allergy. Digestion issues such as belly aches and bloating may be among them. Diarrhoea can also be a symptom.

 A lactose intolerance test, which evaluates blood sugar levels before and after drinking a lactose solution drink, may be given to confirm the intolerance.

If the test reveals lactose intolerance, you will most likely be directed to a dietician, who will advise you on appropriate meals and beverages. To ensure normal growth and development, babies and young children require the right nutrition. If your baby is bottle-fed and has lactose sensitivity, your doctor will probably recommend switching to lactose-free formula milk. Lactose replacement drops, which make it easier for your infant to digest lactose in breast milk, may aid if you’re nursing. For many babies and young children, lactose intolerance is only transitory. Within a few weeks or months, their symptoms will usually improve. It’s safe to gradually reintroduce milk and dairy into their diet at this time.

How Do You Deal With Lactose Intolerance?

When a child is diagnosed with lactose intolerance, the symptoms are relieved by avoiding milk and other dairy products. Those with primary lactose intolerance, on the other hand, have various degrees of lactase insufficiency and can tolerate varying levels of dietary lactose. Lactose-intolerant youngsters (and their parents) should be aware that symptoms caused by dairy products are usually temporary and do not cause harm to the gastrointestinal tract (as compared with celiac disease or allergic reactions, including milk-protein intolerance that can lead to ongoing inflammation and mucosal damage). Despite the fact that lactose malabsorption does not predispose to calcium malabsorption, avoiding milk products to alleviate symptoms may be detrimental to proper bone mineralization. It’s been proven that children who don’t drink milk get less calcium than they need for appropriate bone calcium accretion and mineralization.

Beyond infancy, lactose-free alternatives to cow milk based on rice, soy, or other proteins are widely accessible, albeit the nutritious content of most of these milks is not comparable to cow milk. Lactose is present in other mammalian milks, including goat milk. Tolerance to milk products may be partial, so some people may be able to avoid symptoms by simply changing their diet. Lactose in little doses, spaced throughout the day and ingested with other foods, may be tolerated in some cases, without causing discomfort. Because the bacteria in yogurt convert the lactose into lactic acid before intake, many lactose-intolerant individuals who are intolerant of milk can consume yoghurt. Furthermore, the semisolid nature of yoghurt reduces gastric emptying and gastrointestinal transit, resulting in less lactose intolerance symptoms.

Aged cheeses have a lower lactose content than other cheeses and may be better tolerated as a result. Finally, oral lactase replacement capsules or lactase-enhanced milk or dairy products are widely available, allowing lactose-intolerant people to consume some or all milk products without restriction. Because the vitamin D amount of milk substitutes vary, labels must be verified to ensure that each brand’s vitamin D content is accurate.

Lactose-Free Formulas

Low-lactose and lactose-free formulas have no clinical advantages over standard lactose-containing formulas in developed countries, even in the case of acute gastroenteritis, because enough lactose digestion and absorption is preserved, except in severely undernourished children, in whom lactose-containing formulas may worsen diarrhoea and lactose-free formulas may be advantageous. In all circumstances, human milk should be continued for breastfed newborns. Despite the widespread availability and popularity of lactose-free cow milk–protein-based formulas, no research has shown that they have any therapeutic influence on infant outcome indicators such as colic, growth, or development.

Calcium Absorption and Bone Mineral Content Lactose, Calcium Absorption, and Bone Mineral Content

Recent research suggests that dietary lactose improves calcium absorption and that lactose-free diets decrease calcium absorption. Lactose intolerance (and lactose-free diets) may thus predispose to insufficient bone mineralization, a condition now identified in a variety of other paediatric illnesses. The long-term effects of lactose-free diets on bone mineral content and the risk of fractures and osteoporosis as people age have yet to be determined. Protein intake, vitamin D status, salt intake, hereditary and other factors all affect calcium homeostasis, making long-term research necessary to assess the hazards of each or all of these to bone health. Recent research suggests that genetic testing may one day be effective for detecting those at risk of lactase deficiency and, as a result, decreased bone mineral density, allowing for early management with dietary changes or nutrient supplementation.

Summary

Lactose intolerance has been recognised as a frequent condition in many children and people around the world for many years. Despite the fact that lactose intolerance is rarely life-threatening, its symptoms can cause severe discomfort, interrupted quality of life, and loss of school attendance, leisure and sports activities, and work time, all at a cost to individuals, families, and society. Treatment is straightforward and focuses on lowering or eliminating lactose, from the diet or “predigesting” it with supplemental lactase-enzyme replacement. Calcium must be obtained from nondairy sources or as a dietary supplement to avoid indolence.

Kanupriya Khanna, a Senior Consultant Nutritionist & Dietitian with over 18 years of experience in child nutrition, can provide expert advise and the right kind of diet. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Categories Diet During Pregnancy, Nutrition Blogs

Diet to prevent pre-eclampsia during pregnancy?

Diet to prevent pre-eclampsia during pregnancy?

Preeclampsia is a disorder that affects women during pregnancy and increases maternal and child mortality and morbidity. During pregnancy, it is identified by sudden increase in blood pressure and proteinuria (presence of protein in urine). High blood pressure is a potentially severe complication of pregnancy.

Pre-eclampsia commonly develops after 20 weeks of pregnancy in a woman who previously had normal blood pressure. Other than high blood pressure and protein in the urine; swelling in the legs and water retention may also be present. But swollen ankles and water retention can also be present in a normal pregnancy and so can be confusing.

One in every ten pregnancies is affected by high blood pressure, generally known as hypertension. During pregnancy, hypertension can manifest in a variety of ways. Pre-existing high blood pressure, hypertension that develops during pregnancy (gestational hypertension), and pre-eclampsia, which affects 2-8 out of every 100 women and begins at 20 weeks of pregnancy, are the most prevalent.

A team of researchers conducted a study of pregnant women’s food habits and their related risks of high blood pressure and pre-eclampsia. They found that:

• Instead of high-fat, high-calorie items, eat at least five portions of fruits and vegetables every day.

• Potatoes are not included in the five-a-day goal.

• Choose wholegrain over refined grains or starchy foods.

• Stick to a low-fat diet and gain weight at a healthy rate

• Consume fiber-rich foods like oats, beans, lentils, grains, and seeds.

• Avoid drinks with added sugars and other foods with a high sugar content, such as candies, cakes, and biscuits.

• Fish is a safe option during pregnancy in general, however the recommendation is to eat no more than two portions of oily fish each week, such as mackerel or salmon. This is because a chemical contained in oily fish (mercury) in excess can impair the development of an unborn baby.

Kanupriya Khanna, a Senior Consultant Nutritionist & Dietitian with over 18 years of experience in antenatal nutrition, can provide expert advice. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Categories Diet During Pregnancy, Pregnancy nutrition

Folate and Pregnancy: How important is it really?

Folate and Pregnancy: How important is it really?

Folate, often known as vitamin B9, is an important nutrient during pregnancy. Folate has a number of critical roles during pregnancy, the most significant of which is ensuring the normal closure of your baby’s neural tube during the first few weeks. Getting adequate folate during this critical phase will help your baby avoid neural tube problems like spina bifida and anencephaly. It is necessary for your baby’s spine, brain, and skull to develop properly. Other research has linked sufficient folate consumption during pregnancy to a lower risk of oral cleft lip/palate and cardiovascular problems in babies.

There is also some evidence that suggests a reduced risk of preeclampsia in the mother. Preeclampsia is a pregnancy issue involving the mother’s blood pressure, which can endanger both the mother and the baby’s life.

Is there a difference between folate and folic acid?

Folate and folic acid have a similar sounding name for a reason! Folate is a naturally occurring nutrient, but folic acid is a synthetic nutrient that is added to specific foods to provide the same nutritional benefits. Folic acid is more stable than folate for fortification purposes, therefore you’ll probably see it in your prenatal supplement! For the sake of simplicity, you can consider them to be the same thing!

Food sources of folate:

Leafy greens, lentils, asparagus, oranges, broccoli, strawberries, egg yolks and avocado are all good sources of folate. Fortified foods including cereal, grains, and whole grain flours also contain folic acid.

Hi to prevent deficiency of folic acid:

To guarantee that your requirements of folic acid are met in the event of you becoming pregnant, all women of reproductive age planning a pregnancy, should take a multivitamin supplement daily containing 400 micrograms of folic acid (with vitamin B12 for effective folic utilisation). As previously said, folate is critical during the early stages of pregnancy, so start supplementing at least three months before trying to conceive. This will guarantee you have adequate quantities to support your baby’s neurodevelopment.

Because pregnant women need 600 micrograms of folate/folic acid per day, dietary sources of folate/folic acid are just as vital as continuing to take your folate supplement! Women having a history of neural tube problems in previous pregnancies, a family history of neural tube defects, diabetes, obesity, or epilepsy may require more folate supplementation. If you think you could be at risk of folate deficiency, talk to your doctor or a nutritionist before starting a higher dose of supplementation.

In conclusion

Getting nutrition advice during pregnancy can be stressful, but we’re here to help! If you need some assistance incorporating folate-rich foods into your diet. Kanupriya Khanna, a Senior Consultant Nutritionist & Dietitian with over 18 years of experience, can provide expert advise.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

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