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Categories Pregnancy nutrition

How to prepare for pregnancy with PCOS?

How to prepare for pregnancy with PCOS?

The joy of becoming a mother is unsurpassable in a woman’s life. The journey is as beautiful as the destination, and along the way you discover the wonders your body goes through.

However, many women who are diagnosed with PCOS tend to believe that their journey to motherhood can be more challenging. But, don’t lose hope. Numerous solutions exist in the present day to improve PCOS and smoothen your journey.

What is PCOS?

Polycystic Ovarian Syndrome is when the ovaries develop small cysts and the body cannot ovulate regularly. It’s one of the leading factors of infertility and can affect a woman’s health in many other aspects.

PCOS affects one out of every ten women, so if you’ve been diagnosed, know that you’re not alone.

How does PCOS affect fertility?

Ovulation (the release of an egg from the ovary) occurs approximately once a month. PCOS patients may ovulate less frequently, and they may be more prone to miscarriage, which is why PCOS is a common cause of infertility. PCOS can make it difficult for people trying to conceive to time their sex according to the fertile days of their menstrual cycle. If ovulation occurs only every few months, that may be another reason for you taking longer to become pregnant.

With a little patience and some lifestyle changes, your PCOS can improve, your chances of regular ovulation can increase, and you can manage the undesirable side effects.

  • Quality prenatal – This simple first step is a must for any woman who wants to get pregnant. When trying to conceive, you should prepare your body by supplying it with adequate vitamins and minerals that both you and the baby will require. Some of those nutrients, such as folic acid, can have a significant impact on your baby’s health.
  • Anti-inflammatory diet – Diet plays an important role in increasing fertility and managing PCOS symptoms. An anti-inflammatory diet will nourish and heal your body by balancing your hormones and blood sugar levels, as well as assisting you in losing weight if necessary.
  • Yoga – Yoga is particularly beneficial for improving fertility and PCOS. Yoga will not cure your PCOS, but it will help you feel more connected to your body, restore hormone balance, and can even help increase blood circulation to the pelvic region. Furthermore, yoga can help you manage stress and increase your overall sense of well-being, both of which can improve fertility.
  • Track your menstrual cycle – Tracking your cycles will help you understand when you’re ovulating and where your fertile window is so you can try for a baby on the exact four days of the month.
  • Find your healthy weight – Many women discover that losing just 10% of their body weight can improve their hormones and ovulation. Even a 5% weight reduction can improve a woman’s menstrual cycle, insulin resistance, and overall fertility. For best results, aim to exercise at moderate intensity 5 days a week.
  • Insulin resistance – If you eliminate sugar and refined carbohydrates from your diet while increasing protein, fibre, and healthy fats, your blood sugar and insulin levels will fall.
  • De-stress – Balanced hormones and healthy adrenals are essential for fertility, but the stress hormone cortisol, produced by your adrenal glands, affects all of your hormones. Try meditation, massage, yoga, exercise or socialising with friends — whatever puts a smile on your face!

 Takeaway

 The journey of conceiving for some women with PCOS can be challenging, but under the guidance of a patient and experienced dietitian, you can make your dream come true. 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.

Also Read: How to lose your pregnancy weight?

iron deficiency
Categories Other nutrition blog, Pregnancy nutrition

Iron Deficiency in Pregnancy

Iron Deficiency in Pregnancy

Is iron important for a healthy pregnancy? When you’re pregnant, how much iron do you need? What are the best places to get iron?

Do you find yourself pondering these questions frequently?

Pregnancy and Iron

Iron is one of the nutrients that aids in the development of a healthy baby. Iron is required for your baby’s growth, including the development of a healthy brain. It aids in the transfer of oxygen from your lungs to your baby, as well as assisting in the production of new red blood cells to maintain a healthy pregnancy. Iron is also required to aid in the development of your baby’s own iron stores. This lowers the baby’s chances of iron deficiency after birth.

Iron deficiency during pregnancy can pose a number of dangers to both the mother and the baby. Mama’s heart may be under more strain, and she may be more susceptible to infection. Low birth weight, preterm delivery, and increased risk of infant mortality are all risks of iron deficiency. But don’t be concerned! Iron deficiency can be avoided or controlled during pregnancy by eating iron-rich meals on a daily basis and taking iron supplements.

What amount of Iron do you require?

During pregnancy, a woman should get a total of 27 milligrammes of iron every day. Most women obtain less than 15 milligrammes of iron per day from food, which is why taking a supplement during pregnancy is recommended.

Where can you find it ?

Heme and non-heme iron are the two forms of iron. Heme iron, which can be found in meat, is better absorbed by the body than non-heme iron, which can be found in plant sources. Red meat is a good source of heme iron. Whole grains, nuts, beans, and leafy greens like spinach are all good sources of non-heme iron.

Did you know that vitamin C aids in the absorption of iron in the body? When you eat meals high in iron, make sure you also eat foods strong in vitamin C. Kiwi, peppers, mangoes, and lemons are all good sources of vitamin C.

Did you also know that calcium and iron don’t mix well? While calcium is a crucial vitamin to consider during pregnancy, when it comes to iron, it can be a bully. Calcium will interfere with iron absorption if calcium and iron-containing foods are taken at the same time.

To get the most out of both minerals, aim to eat calcium-rich foods at least 2 hours apart from iron-rich ones. Tannins and iron are in the same boat. Coffee and tea contain tannins, so if you choose to consume either of these beverages while pregnant, do so one hour before or after consuming iron-rich meals.

Do you think you may be deficient or are at danger of becoming deficient?

Iron deficiency affects one out of every four pregnant mothers. Women who have heavy periods, consume a vegetarian or vegan diet, donate blood on a regular basis, have been pregnant multiple times, or have a gluten sensitivity are more prone to developing iron deficiency during pregnancy. If you suspect you have an iron deficiency, you may experience fatigue and a lack of attention. When your haemoglobin levels are low, you have iron deficiency anaemia. Hemoglobin is a protein found in your blood that transports oxygen throughout your body, with the help of iron.

In Conclusion

Iron is an important component to consider during pregnancy. Working with your dietitian can help you acquire enough iron to promote a healthy pregnancy for both you and your baby!

Kanupriya Khanna, a Senior Consultant Nutritionist and Dietitian with over 18 years of pregnancy nutrition experience, can help. Because of her continuous devotion to making a difference in people’s lives by instilling excellent eating habits and lifestyles, she is considered as one of the best dietitians in Delhi.

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.

Categories Pregnancy nutrition

Pre-natal nutrient needs, what and how much?

Pre-natal nutrient needs, what and how much?

 

“Eating for two” is a common phrase, but what does it truly mean for pregnant women? Although it may appear that pregnancy is an excuse to eat as much as you want, getting the right amount of calories and nutrients is essential for a healthy pregnancy.

The following guide for what to eat, how much to eat, and when to opt for a supplement, can help pave the way to good health during pregnancy.

Counting Calories for Pregnancy

While there are exceptions, many women are shocked to hear that during the first trimester of pregnancy, no additional calories are required. However, by the second trimester, an expectant mother requires an extra 250-300 calories per day. That’s around the same as one or two more snacks. You may require an additional 450 calories per day during the third trimester, which is equivalent to one additional small meal.

Weight gain is natural and encouraged during pregnancy, while losing weight is not recommended. The recommendations below, based on the Institute of Medicine’s guidelines, indicate how much weight gain is considered healthy, based on a mother’s pre-pregnancy body mass index (BMI). But, as always, it’s important to consult with your dietitian before making any major changes to your diet:

  • Underweight (BMI <18.5): Weight gain of 12 – 18kgs (28-40 lbs.)
  • Normal (BMI 18.5-24.9): Weight gain of 11- 15kgs (25-35 lbs.)
  • Overweight (BMI 25-29.9): Weight gain of 6-11kgs (15-25 lbs.)
  • Obese (BMI 30+): Weight gain of 5-9kgs (11-20 lbs.)
  • Pregnant with twins: Weight gain of 11-20kgs (25-45 lbs.)

Important Nutrients for Pregnant Women

The following are six nutrients that expectant mothers should consume to promote a healthy pregnancy and birth.

  1. Folate

Folate has been identified as a critical nutrient for foetal growth by healthcare professionals over the years. Folate is required for the development of the foetal brain and spinal cord, and deficits can result in neural tube abnormalities. In fact, before conceiving, women should make sure they are getting adequate folate.

Foods including legumes, nuts and seeds, eggs, leafy greens, broccoli, and many other fruits and vegetables, as well as supplements, should provide at least 600 micrograms (mcg) of folate per day. If you’re thinking about getting pregnant or expecting, talk to your doctor about folic acid.

  1. Iron

Iron is a mineral that aids in the transport of oxygen to the mothers’ and foetus’ organs and tissues. During pregnancy, both the mother and the baby’s blood volume expands, and their iron requirements nearly treble. For pregnant women, a daily iron dose of 27 mg is suggested. Pulses, lentils, leafy greens, nuts and seeds, and fortified grains are all good sources of iron, but doctors recommend taking an iron-supplement as well. Vitamin C-rich foods, such as citrus fruits, peppers, strawberries, can enhance iron absorption when combined with iron-rich diets or supplements.

  1. Calcium

Calcium is essential for foetal bone and skeletal development, as well as maternal bone health. A baby will draw calcium from the mother’s stores if the mother’s diet is deficient in calcium, which might damage the mother’s bones. The daily calcium need for expecting mothers is 1,000 mg, which can be met by eating 3-4 cups of dairy each day. Calcium can also be found in soy products, broccoli, tinned salmon, dark leafy greens, and sardines. Also, divide your calcium intake. To enhance absorption, take no more than 500 mg at a time. This vital nutrient is also available in supplement form.

  1. Vitamin D

Though a mother’s vitamin D needs do not increase during pregnancy it is important to maintain adequate intake. Vitamin D works in conjunction with calcium for the development of fetal bones and skeletal system. The vitamin D recommendation for pregnant women is 600 international units (IU) a day or 15 mcg, which you can get from the sun, fortified milk, fatty fish, eggs, or from a supplement.

  1. Choline

The American Medical Association (AMA) has found that choline may help with brain and spinal cord maturation during pregnancy. Choline is found naturally in animal products, eggs, beans and most nuts. According to the National Institutes of Health, this vitamin is frequently included to baby formulae also, because of its significant health advantages.

  1. Fiber

Constipation affects many pregnant women at some point throughout their pregnancy. Consume enough of fiber-rich fruits, vegetables, beans, and whole grains to avoid it. Drink plenty of water and get between 25 and 30 gm of fibre every day.

Every stage of life necessitates proper nutrition, but pregnancy and the months afterwards entail special dietary requirements for both women and kids. You and your baby have the best chance of being happy and healthy, not just during pregnancy, but also afterwards; if you eat a well-balanced diet and drink enough of water.

For expert advice, you can contact Kanupriya Khanna, a Senior Consultant Nutritionist & Dietitian holding more than 17 years of experience in child nutrition. Because of her sheer involvement in making a difference in people’s life by inculcating healthy food habits and lifestyle, Kanupriya Khanna is ranked as one of the best dietitians in Delhi. (Dietary needs of Children During the Pandemic 🙂

 

Categories Pregnancy nutrition

Vitamin D Supplementation in Pregnancy

Vitamin D Supplementation in Pregnancy- An overview

One of the major sources of vitamin D is Sunlight and it is used by the body to
absorb calcium for healthy bones and teeth. Vitamin D is a fat-soluble vitamin and a
key modulator of calcium. Apart from sunlight, vitamin D is also found in oily fish,
eggs, and fortified products. The role of vitamin D in pregnancy is crucial for bone
metabolism. The latest evidence suggests that people who fall under the high-risk
group like vegetarians and women with limited sunlight exposure are more likely to
be affected by Vitamin D deficiency. In addition, infant&#39;s vitamin D level is largely
dependent on the maternal Vitamin D status.

Effects of vitamin D deficiency in pregnancy
Vitamin D is one of the most important supplements in pregnancy as its deficiency in
pregnant women can create pregnancy complications like pre-eclampsia, diabetes,
preterm birth, and small babies. Even after birth, babies born with vitamin D
deficiency suffer from bone growth, or even rickets in severe cases.
During pregnancy, Vitamin D deficiency also results in disordered skeletal
homeostasis, congenital rickets, and even fractures in infants.

What are the normal Vitamin D levels in pregnancy according to different
reports?
As per Institute of Medicine recommendations, 20ng/ml in pregnancy is normal,
whereas the Endocrine Society recommends 30ng/ml. Most experts agree that 1000-
2000 international units daily are safe during pregnancy.

According to the Food and Nutrition Board at the Institute of Medicine of the National
Academies, the intake of 600 international units per day is sufficient during
pregnancy.

Vitamin D Supplementation in Pregnancy:

Conclusion
The information on optimum vitamin D levels can be very overwhelming for most
people, but we cannot ignore the importance of Vitamin D supplements needed
during pregnancy. It’s often recommended that you must seek medical advice and
nutritionist advice to make sure your vitamin D levels are optimum. Kanupriya
Khanna, a well-renowned name in pre and post-natal health and is one of the best
dietitians in Delhi with over 17 years of experience can help you with your pre and
post-natal nutrition needs.

Also Read: 10 Varieties Of Root Vegetables And Their Incredible Health Benefits During Pregnancy

Fertility
Categories Dietician, Everything, Infertility Diet, Pregnancy nutrition

How Fertility and Diet are Interconnected?

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.

Categories Infertility Diet, Nutrition Blogs, Pregnancy nutrition

Importance of an Alkaline Diet for Infertility 

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.

What Are the Foods That Typically Fall into the Acidic Group?

Examples of acidic foods include fish, meat, eggs, poultry, peanuts, artichoke root, barley, baked products, buckwheat, vinegar, tea, coffee, etc.

If you are including a lot of these foods in your fertility nutrition plan – you’d probably be feeling healthier. However, you need to bear in mind that it could even affect the pH level in your body.

What’s More?

Apart from inappropriate diet, stress, anxiety, inadequate sleep, polluted air, etc can all impact the acidity levels within our bodies. Excess acidity can lead to urinary tract infection, inflammation, muscle, and joint pain, bloating, constipation, dull skin, lack of energy, frequent colds, etc, to name just a few!

Treatment For an Imbalanced pH level

If you want to balance the pH level in your body – try including as many of these alkaline-forming foods in your diet to help get pregnant.

Alkaline-forming foods include:

Vegetables:  Dark, leafy green vegetables (kale, collard greens, spinach, coriander, mint, etc.), cucumbers, eggplant, cauliflower garlic, ginger root, broccoli, chilies, capsicum/pepper, green peas, radish, squashes, pumpkin, onion, etc.

Fruits: Grapes, blackberries, cranberries, raspberries, cherries guava, mango, melons, avocado, plum, pomegranate, etc.

Nuts: Almonds, brazil nuts, flaxseed oil, chestnuts, etc

Miscellaneous: Sprouted beans, lentils, millet, quinoa, coconut milk, herbal teas, and vegetable juices, etc

Neutral Oils: Safflower, sesame, sunflower, almond, coconut, cottonseed, linseed (flaxseed), and walnut.

Water: Drink at least 7-8 glasses of water a day. It will detox the body and help you get rid of that extra fats and acids.

Food Items to Avoid:

• Eliminate greasy and spicy food from your

fertility nutrition plan

• Avoid processed food/ junk food like pizza, burger, samosa, vada pav, chaat, etc

• Avoid cola drinks, soda drinks, coffee, etc

Note:  Ensure you meditate, exercise, and get adequate sleep. It will not only balance your pH level but will also help you stay calm and composed while you try to conceive.

The above tips are simple and easy to follow. However, if you want more nutritional guidance on how to support egg health and how to increase your chances of getting pregnant, contact Kanupriya Khanna. One of the best female fertility specialists in Delhi – Kanupriya can give you a tailor-made diet plan as per your needs. Moreover, she will give you reliable advice that’s soundly backed by science, and sprinkled with old traditions.

healthy diet plan, female fertility nutritionist in Delhi
Categories Nutrition Blogs, Pregnancy nutrition

Effective Treatments and Diet for Perinatal Depression

Perinatal depression, also referred to as maternal depression, occurs during pregnancy or within a few weeks after delivery.

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

Perinatal depression symptoms include:

  • Mood swings
  • Trouble bonding with your baby
  • Difficulty thinking or making decisions etc

The most effective way to diagnose and treat perinatal depression is by visiting your doctor. They can evaluate your symptoms and advice the best treatment plan for you.

However, you may also follow the below tips at home. It will help you cope with everyday stresses in a better way.

• Exercise

Focus on your body and start an exercise program. Just pick your favourite workout wear and start your regimen. Whether you just go for a daily walk or join a prenatal/postnatal yoga class, your body will surely benefit plenty. Moreover, you will get an amazing feeling after you do your exercise. It will help you to stay in a good mood throughout the day.

• Read for Fun

Pick up a novel or a magazine that’s just plain fun. You can also go online and read some new articles to alter your mood. The point is to truly relax and escape from the stresses for a while.

• Go for a Spa

Take a little time, and treat yourself to a spa to ease those pains and aches. These days

many spas are offering packages for new moms and pregnant women. Whether it’s a massage or a facial, you are bound to emerge feeling rejuvenated.

Note: Remember to check if your spa-consultant is trained in pregnancy/ post-pregnancy spa treatments. The regular spa might not be able to help you much.

• Communicate/ Socialize

This is the best phase of your life, so try to share this time with your spouse, family

members, and friends. Discuss your experiences and feelings with others or with other experienced moms. They will surely understand your feelings and will try to keep you happy in whatever way they can.

• Dress Appropriately and Go On a Date With Your Partner

Dress up and go for a romantic date with your husband. It will help you de-stress and make you happier.

Below are some tips to help hide those bulges:

➢ During this phase try an empire-waisted maxi dress – an ankle-length flowing dress

that you can wear even after the baby has arrived. It’s easy to wear – just throw

it on and you are good to go!

➢ You can also find a big coat that you can wear on your dresses and tops. Just close up 1 or 2 buttons and you are ready to go. Moreover, it keeps you protected and comfortable, wherever you go.

• Follow a Healthy Diet Plan

Make sure you follow a healthy diet plan. As per health experts, food can control/reduce stress in several ways. It will not only boost the body’s energy levels but will also help you stay active and charged throughout the day.

• Consult a Dietician

It’s suggested that the kind of food you take can impact the body’s neural circuits – one that controls emotion, motivation, and mood. So if you are feeling low and want to know which foods act as a stress buster, consult a dietician like Kanupriya Khanna. A female fertility nutritionist in Delhi– Kanupriya will not only help you with a good diet plan but will also help you stay calm and healthy during such critical times.

fertility nutrition,pregnancy diet plan
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 Nutrition Blogs, Pregnancy nutrition

Diet to Combat Acidity or Acidity Reflux During Pregnancy

Your stomach creates acid, which is necessary to digest the food. However, when the stomach creates more acid than needed, it triggers stomach pain and a slight burning sensation near the chest bone. This condition is commonly called acidity.

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.

Pregnant women are often prone to acidity. It usually occurs due to the following reasons:

• As the uterus grows, it pushes against the stomach thereby imposing pressure on the stomach, this can cause the stomach acid to backflow.

• Hormonal changes in pregnancy can also cause the valve between your esophagus and stomach to relax. This, in turn, allows the acid to escape up to your throat.

• Lastly, since the body undergoes a lot of changes during pregnancy, there is a slow movement of food. As the stomach remains fuller longer, the chances of acid backflow increases.

Symptoms of Acidity and Indigestion Include:

• Feeling full, heavy, or bloated

• Burping or belching

• Coughing

• Bringing up food

• Sour taste in the mouth

• Pain in the chest or stomach

How to Prevent Acidity

The best way to prevent acidity is to follow an appropriate diet during pregnancy. If you have too much acidity you can incorporate these specific foods into your pregnancy diet plan to manage symptoms of acid reflux.

• Vegetables –Naturally low in fat and sugar, they help reduce stomach acid.

• Ginger – Filled with anti-inflammatory properties, this food item is a natural treatment for gastrointestinal problems. (Note: You can add grated or sliced ginger to recipes or smoothies or drink ginger tea to ease symptoms)

• Oatmeal – An excellent source of fiber – oats lower the risk of acid reflux.

• Non-citrus fruits – Fruits, like banana, apple, melons, pears, avocado, dragon fruit, etc do not trigger acid

• You can consume yogurt or a glass of lemon water.

Food Items to Avoid:

• Eliminate greasy and spicy food from your diet during pregnancy

• Avoid processed food/ junk food like pizza, burger, samosa, vada pav, chaat, etc

• Avoid cola drinks, soda drinks, coffee, etc

Things to Do:

• Wear loose comfortable clothes

• Eat smaller meals at regular intervals. Do not overeat.

• Eat slowly and chew every bite

• Drink lots of water

• Eat 2-3 hours before bedtime

• While sleeping, raise the head high will extra pillows. It won’t allow the acids to reach the lower esophagus

The above diet tips are simple and easy to follow. However, if you need a customized diet plan, and some personal attention – contact nutritionist Kanupriya Khanna. One of the best pregnancy nutritionists in Delhi – Kanupriya can give you reliable advice that’s soundly backed by science, and sprinkled with old traditions.

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