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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 

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.

Diet for Covid Positive Pregnant Women
Categories Diet During Pregnancy, Nutrition Blogs

Diet for COVID Positive Pregnant Women

Diet for COVID Positive Pregnant Women

The second wave of COVID-19 has affected the nation more as compared to the first one. In India, the number of COVID positive pregnant women are comparatively higher in the second wave.

There have been many inconclusive discussions about the risk correlated with COVID 19 for pregnant women. In pregnancy, the immune system of the mother is compromised and this makes them more suspectable to COVID-19. Therefore, eating well for pregnant women during the pandemic is really crucial.

 

In this article, we will mention some diet tips you can follow if you are COVID positive. According to your month of pregnancy, follow the below-mentioned suggestions along with your prescribed diet.

 

Hydrate Yourself 

Water intake is important to keep your body hydrated. It also helps in flushing the toxins out. So make sure you drink 8 to 10 glasses of water daily.

Protein

You need to maintain optimum protein intake in your diet to fight COVID-19. It will ensure your body is strong enough to fight the infection.  Protein also helps in repairing wear and tear as well. Additionally, eating enough protein will also ensure that your baby’s growth is not affected.

  • Protein-rich foods

Dairy, pulses, nuts, seeds, eggs, meat, poultry, and fish.

Zinc 

Zinc is a crucial micronutrient responsible for immune system functioning, DNA synthesis, wound healing and more. Its deficiency in your body can worsen the COVID situation for you and your baby. According to various studies, zinc is an important nutrient to fight the virus. Doctors all over the globe have also been using zinc as a vital vitamin during COVID.

  • Zinc-rich food

Legumes, nuts, eggs and whole grains

Vitamin C

Ascorbic acid is a water-soluble vitamin with anti-inflammatory properties. It is also a great antioxidant. Eating vitamin C rich foods can be really helpful in combating COVID-19.

  • Vitamin C rich foods

Citrus fruits, peppers, lemons, broccoli, etc.

Warm Liquids

Nasal congestion and sore throat are other symptoms of COVID-19. In case you are experiencing these, then drink warm liquids. Soups and herbal infusions can be really beneficial in this case.

 

Conclusion- Diet for COVID Positive Pregnant Women

  • Don’t Panic

If you are COVID positive, then don’t panic. Instead of panicking, focus on defeating this infection. Eat a COVID- relevant diet along with a positive mindset.

In case you want to seek professional advice furthermore, then contact Kanupriya Khanna. She is a Senior Consultant Nutritionist and Dietitian and titled as one of the best dietitians in Delhi. She holds over 17 years of experience in pregnancy nutrition. So, in case you have any questions related to your pregnancy nutrition, you can contact her.

 

Also read: All you need to know about breastfeeding techniques 

Natural ways to treat nausea during pregnancy
Categories Diet During Pregnancy, Nutrition Blogs

Natural Ways to Treat Nausea During Pregnancy

Nausea can be a very uncomfortable experience for pregnant women. For some, it’s just a food aversion and for others, it may feel like periodic queasiness. In the former, pregnant women can experience a strong reaction to specific smells while in the latter they can feel like puking anytime during the day. However, nausea is quite common and completely normal during pregnancy. In few cases, vomiting can be severe enough to require hospitalisation.

Why does it happen?

The root cause of nausea is still unknown but there are some factors like pregnancy hormones, a heightened sense of smell, and a sensitive digestive system that can play a role. Nausea generally starts by the fifth or sixth week and usually disappears during the second trimester. Also, nutrition for pregnant women is extremely crucial in the pregnancy journey, and can also help alleviate the symptoms of nausea.

What you can do to treat your nausea naturally?

You can follow the below-mentioned ways to get rid of your nausea naturally, but if the problem still persists, consider a visit to your doctor.

Eat small and more frequent meals

An empty stomach can worsen the feeling of nausea. Try to eat frequent and small meals in between to keep your nausea in control. Keep some snacks beside your bed, so you can have them in between meals.

Eat ginger

According to multiple research, ginger is a superfood for an upset stomach. You can incorporate ginger in your daily diet in a variety of ways like ginger tea, ginger chews, ginger ale and many more.

Skip specific foods

There are certain foods that can worsen your nausea during pregnancy like greasy food, fatty food, sweets, spicy food etc. Instead of that, try to consume high protein, carbohydrate, low-fat foods. If you have developed an aversion to certain food smells or taste, avoid those. A dietitian also plays a very crucial role here by providing an appropriate diet for pregnant women.

Stay away from strong smells

Another major trigger of nausea is strong smells. Try to stay away from perfumes, smoke, chemicals or anything you might find uncomfortable.

Give aromatherapy a try

Just like some smells are triggers, some smells are a relief as well. Try scented oils like mint, lemon and orange to combat nausea in a natural way. You can keep a scented oil diffuser in a corner of your room.

Timings of prenatal vitamins are crucial

The iron present in your prenatal vitamins can increase nausea. To resolve this, you can change the timings of your dosage. Try to take your vitamins before bedtime instead of an empty stomach in the morning.

Start exercising

Exercise can be a great way to alleviate nausea. You can join prenatal yoga or go for a walk whenever you feel uncomfortable. But it’s highly suggested to consult a health care provider before going for any strenuous exercises.

When you should see your doctor?

Some pregnant women suffer from an extreme condition called Hyperemesis Gravidarum in which they can experience continuous vomiting and severe dehydration. The symptoms of this are as follows:

  • Extreme dehydration
  • Vomiting multiple times a day
  • Excessive Weight loss
  • Abdominal or pelvic pain

If you are experiencing these above-mentioned symptoms, then call your prenatal healthcare and seek the necessary help. The importance of a nutrient-rich diet cannot be overlooked when you are trying to take control of your nausea. You can contact Kanupriya Khanna, a senior consultant Nutritionist and Dietitian with over 17 years of work experience in pre and post-natal health for the best advice on nutrition for a healthy pregnancy.

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Categories Diet During Pregnancy, Nutrition Blogs, Pregnancy nutrition

Diet Tips to Lose Weight After Pregnancy

Weight gain during pregnancy is extremely natural. This extra weight goes away naturally once you deliver the baby. All you need to do is practice a few healthy tips and understand the rhythm in which your body works.

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.

• Set a Workout Plan

Learn some yoga, aerobics, Zumba, etc from the internet. Try doing it 2-3 times a week, depending on your strength. These activities will whip your body back into shape. However, make sure you seek your dietitian or doctor’s advice before you begin your workout plan.

• Drink Lots of Water/Fluids

Include water and various nutritious fluids in your healthy diet plan. It will help you stay hydrated and enable easy weight loss.

• Go for Fiber-Rich Food Items

Include lots of fiber rich foods in your diet plan. Fiber foods slow down digestion, reduce hunger hormone levels and help you stay full for a longer time. For example, a bowl of high-fiber oatmeal with berries on top is a great way to start the day.

• Bake, Broil, Grill, Roast, and Steam

Instead of frying foods, choose other healthy cooking techniques like baking, broiling, grilling, roasting, and steaming. These techniques require less or no oil. It will not only cut fats from your diet but will also reduce the risk of many other lifestyle disorders.

• Avoid Eating the Following Food Items

If you want to be honest with your weight-reduction plan, ensure you avoid eating the following food items.

➢ Avoid nut butter as dips

➢ Stay away from too much bread or maida

➢ Avoid ketchup or other sauces and dressings

➢ Don’t eat packaged foods (biscuits, cereals with sugar, namkeens, chips, etc.)

➢ Avoid junk and processed food items like pizza, burgers, chips, samosa, bhel, vada pav, mayonnaise, cakes, candies, etc.

➢ Likewise exclude aerated drinks, canned juices, ice-creams, etc from your post-delivery diet.

All these food items are generally low in nutrients and high in calories, sugar, preservatives, sodium, and added fats.

• Choose Healthy Substitutes

Include healthy substitutions in your diet plan. Healthy substitutions will not only reduce the amount of fat, calories, and salt in your recipes but will also improve your nutritional content.

➢ For example:

Instead of white pasta, choose multigrain or whole wheat pasta

➢ Amaranth or rajgira is another superfood to boost the immune system. It can be used instead of rice in various preparations.

➢ Consume low-fat milk, instead of whole milk

➢ Instead of sour cream use Greek yogurt

➢ Prepare frozen fruit sorbets with banana as a sweetener instead of consuming store-bought ice creams

➢ Use jaggery or honey instead of refined sugar as a sweetener

• Don’t Crash Diet

A low-calorie crash diet lacks important nutrients. It makes you feel worn-out and drained throughout the day. Instead, stick to a healthy diet plan It will help you stay fit and energetic all day long.

Keep in mind that you may not be able to return to your exact pre-pregnancy weight or shape immediately. Give yourself at least a six-eight-month time before you start watching your calorie intake actively.

The tips outlined above will significantly help you reduce weight post-pregnancy. It will boost your immunity and help you maintain an appropriate weight.

You can also seek guidance from a registered dietitian before making significant dietary changes to your post-delivery diet plan. A qualified fertility nutrition specialist/dietician like Kanupriya will not only guide you meal by meal, day by day but will also make your post-pregnancy time as pleasant and easygoing as possible.

Categories Diet During Pregnancy, Nutrition Blogs, Pregnancy nutrition

How to Stay Active During Pregnancy

How to Stay Active During Pregnancy

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

pregnancy diet plan

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

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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.

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Categories Diet During Pregnancy, Nutrition Blogs

What are Natural Sugars? How to Ensure Your Pregnancy Diet Plan Contains Natural Sugar?

We all know too much sugar is bad for health. But then there’s always a discussion about natural sugar vs refined sugar, and you might wonder what the debate is all about!

Natural Sugar

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Naturally occurring sugars are the kinds found in foods like fruits, vegetables, milk, cheese, yogurt, etc. Basically, they are an inherent part of the foods. Consuming whole foods that contain natural sugar is okay!

Refined Sugar

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Refined sugar comes from sugar cane or sugar beets, which are processed to extract the sugar. It is a combination of glucose and fructose. We generally utilize brown and white sugars to sweeten cookies, cakes, desserts, coffee, tea, cereals etc. Moreover, packaged food items, such as chips, granola bars, flavoured yogurt, bread, condiments, tomato sauce, mayonnaise etc contain added refined sugars.

How the Body Metabolizes Sugar Matters

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How the body metabolizes the sugar in milk and fruits varies from how it metabolizes the refined sugar added to packed or processed foods. The fiber in fruit slows down metabolism, as fruit in the gut expands to make you feel full. Whereas the body breaks down refined sugar rapidly, causing insulin and blood sugar levels to skyrocket. Moreover, since refined sugar gets quickly digested, you tend to eat more – thus leading to increased calorie intake and excess weight gain.

High sugar intake is also associated with some of the world’s most deadly diseases, including heart disease, diabetes, and cancer. Hence it’s important to include natural sugar in your diet instead of refined sugar.

How to Ensure Your Pregnancy Diet Plan Contains Natural Sugar?

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If you are pregnant or planning to be soon – here’s what you can do to ensure your pregnancy diet plan contains natural sugar:

1. Stock your fridge with fresh fruits and vegetables. Food items in your fridge will make or break your diet plan. Hence ensure you choose the healthy ones!

2. To stabilize your blood sugar level– have three small meals plus two to three healthy snacks every day.

3. Have a good breakfast and don’t skip meals. Your blood sugar will remain more stable if your food is distributed evenly throughout the day.

4. Include healthy protein in your diet during pregnancy. Eating a high-quality protein at every meal is the key to success. The best sources of protein are:

➢ Fish: Sol, tuna, salmon, mackerel,etc
➢ Poultry: Chicken, eggs and turkey
➢ Nuts: Almonds, peanuts, pistachios, cashews, walnuts, hazelnuts, etc
➢ Dairy foods: Milk, cheese, yogurt
➢ Miscellaneous: oats, quinoa, beans, lentils, legumes, seeds, etc

5. Do not include processed or packed food items in your diet during pregnancy. Avoid foods and drinks that contain refined sugars, such as sodas, soft drinks, desserts, cakes etc. It will cause your blood sugar level to spike.

6.Learn to read labels on food products, and eliminate those that contain high-content refined sugar.

If you need a precise pregnancy diet plan in order to control your body sugar level, contact Kanupriya Khanna. One of the best nutritionists in Delhi – Kanupriya will create a personalized pregnancy meal plan for you as per your health requirement!

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