Latest News And Updates On Nutrition During Pregnancy
Categories Blog, Pregnancy nutrition

Advantages of Eating Gourd Vegetables During Pregnancy

Gourd vegetables are not liked by all for its bland taste, but in reality, they are considered to be very healthy. They offer numerous health benefits, especially for pregnant women!

Pregnant women need to strengthen their immune system as their nutrients get used up very quickly in the path towards the delivery of their baby. Including gourd vegetables in the pregnancy nutrition plan can fulfill this requirement.

Different Kind of Gourd Vegetables That Can Be Included in Pregnancy Diet Plan

Bitter Gourd – Karela
Hemorrhoids and constipation are some of the most common health issues that majority of pregnant women face during this phase. Bitter gourd contains lots of fiber that is helpful in combating both these issues.

Bottle Gourd – Lauki, Dudhi, Ghiya
Bottle guard is not only rich in antioxidants but is also packed with minerals and water. Hence including bottle gourd in a pregnancy diet plan can help in hydration, improve nutritional value of the diet and thereby benefit both the mother and the baby.


Ash Gourd – Raakh Laukee
Ash gourd is yet another pregnancy power food. Since the vegetable has antioxidant effects, it helps in inhibiting gastric mucosal damage. It also helps in treating acid reflux syndrome and constipation.



Pointed Gourd – Parwal
Pointed Gourd it is a great food for pregnant women. It provides good amounts of vitamin A and C, potassium, magnesium, phosphorous and many other micronutrients; while, it has only a few calories. Hence this vegetable helps you maintain your calorie intake while enhancing nutritional consumption.

Ridge Gourd – Torai
Ridge gourd strengthens liver functioning, purifies the blood and regulates blood glucose levels. Rich in fiber, this superfood also helps maintain appropriate weight during pregnancy.

There are many such vegetables that offer great nutritional value to pregnant women.

However, if you are looking to chalk out a balanced diet plan for pregnant women, it may be worthwhile to consult a qualified nutritionist who will prepare a balanced pregnancy nutrition plan. A qualified nutritionist will not only take into consideration the pregnancy requirements but will also consider if any allergies or medical complications that pregnant woman may be suffering from.

Kanupriya is one such qualified dietician in Delhi who will give you honest, clear and concise advice on how and what to eat.

Categories Blog, Pregnancy nutrition

Things You Need To Do During Your Second Trimester

The second trimester is from 4th to 6th months of your pregnancy. As you go through the second trimester, you’ll gradually see your ‘bump’ grow and later you’ll start feeling your baby is moving. This is a time when lots of women tell the world they’re pregnant.

In this section, we have listed down a few things that you can do during your second trimester to help you stay healthy and happy during your pregnancy.

During the second trimester an additional 250 calories (approx) a day are needed for you and the baby. The food you eat is the main source of nourishment for your baby, so it’s important to consume proper foods that are rich in nutrients. Iron and calcium re the two most important nutrients during this time, so make sure you include these in your daily diet. it is also highly recommended to prepare and cook meals at home to ensure you minimise your risk of food poisoning or gastritis attacks.

Shop for Maternity Wear
At this point in your pregnancy, you should be starting to get a belly. Trying to fit into your pre-pregnancy pants may be a bit of challenge. This is a good time to start exploring maternity wear and identifying outlets for the same.


Go For a Yoga Session
Visiting a yoga session during your second trimester is a great idea. A good pregnancy yoga trainer will help you relax your body and mind with some simple yoga stretches.  At the same time, you’ll also find it easier to control your weight gain if you do yoga regularly and diligently.



Start Moisturizing
Now that you have identified or picked up your maternity wear, make sure you also take care of your skin. Start moisturizing your tummy, hips, upper arms and thighs. You should do it twice daily- once after bathing in the morning and second before bedtime. This can prevent stretch marks and will reduce the itchiness. 

Go On a Date With Your Partner
Pick one gorgeous dress and go for a candlelight dinner or on a movie date with your husband. Either way, it will help you relieve stress and make you feel happy during your precious days.


Pregnancy and having a baby can be an exciting time. But, it can also be a time of immense pressure. Moreover, a ‘to be mother’ gets dozens of suggestions and advice from everyone who she interacts with during her pregnancy. Some even take to the internet to find answers. However, with too much of information overload, it’s obvious for a person to get confused. Hence it’s always advisable to contact a pregnancy counselor or a pregnancy nutritionist specialist at this stage.  A qualified pregnancy counselor or a pregnancy nutritionist specialist will give you precise guidance so that you can enjoy a healthy and comfortable pregnancy phase.

Kanupriya Khanna is one such pregnancy nutrition specialist who works with young women, would-be-mothers, and children – in improving nutrition intake and dietary habits, keeping in mind individual needs and family setups so that there is no disruption to daily life.

For more information about Kanupriya Khanna visit: https://kanupriyakhanna.in/

diet during pregnancy
Categories Pregnancy nutrition

Benefits of Drinking Milk (Dairy) During Pregnancy

Milk or dairy is a highly recommended drink for mothers-to- be. It is especially important for vegetarians as it is an important source of protein.

Milk and dairy have many other benefits too.

Some of the benefits include:

1. Rich in Proteins
Vegetarian pregnant women need to include this food group as it’s a complete protein source. It is recommended that they consume about 750 ml of milk or equivalent amount of dairy to meet their protein requirements.

2. Rich in Calcium

Calcium intake is essential during pregnancy to ensure the skeletal development of the fetusSo all you moms-to-be need to ensure you include milk or dairy in your diet during pregnancy.

3Vitamin D

While most nutrients might be obtained from various other foods or supplements, vitamin D is rare in vegetarian food sources apart from fortified milk Vitamin D prevents neonatal rickets and low birth weight. Hence, it is vital you consume milk during pregnancy. 

4. Healthy Brain

Iodine is very important for your baby’s brain development. You also need iodine to allow your baby’s nervous system to develop.  Milk is one such source of iodine. So include milk in your diet during pregnancy and let your little one grow to be the smart one that he/she is!

While all these benefits sound great, you need to ensure how much milk and what kind of milk do you need to drink during pregnancy?  If you are in doubt and lack knowledge on the same, kindly get in touch with Kanupriya. One of the best nutritionist and dietician in Delhi Kanupriya will recommend you the best nutrition for a healthy pregnancy.

For more information visit: https://kanupriyakhanna.in/

diet during pregnancy
Categories Pregnancy nutrition

Myth: Eating For Two During Pregnancy

Eating for two during pregnancy is a popular myth. There is no scientific basis to this common myth of pregnancy, yet they have a deep psychological effect on pregnant women. Hence in this section, we would like to clear your doubts. You can relax and enjoy your pregnancy while ensuring that you and your unborn baby are safe and healthy.

Fact:

Pregnant women do not need to increase their caloric intake during the first trimester.  However, in the second trimester, it is recommended that she increase her daily intake by about 300 calories (approx), followed by 450 calories (approx) during the third trimester. The woman does not require doubling her intake as long as her diet during pregnancy is full of nutrition. Instead, she can just add an extra snack to her diet, as per her appetite and hunger.

 healthy diet for pregnant women consists of:

• Grains Whole wheat, oats, quinoa, millets and rice to name a few

• Fruits All types of fresh fruits like orange, avocado, strawberry, banana etc

• Vegetables:  All types of vegetables like spinach, cabbage, beetroots, carrot, asparagus, parsley, broccoli etc.

• Protein Meat, poultry, fish, eggs, beans, legumes, nuts and tofu.

• Dairy Low-fat or toned milk, cheese and yogurt.

• Fats Healthy fats such as canola oil,  peanut, soyabean and olive oils.  Other food sources of healthy fats include nuts and seeds

• Water: If you want to maintain a healthy diet during pregnancy, make sure to stay hydrated throughout the nine months. Dehydration during pregnancy can lead to many complications such as headaches, nausea, cramps, oedema, and dizziness. Other fluids that help in maintaining hydration are: 

  1. Coconut water
  2. Fresh lime water
  3. Clear soups
  4. Herbal infusions
  5. Homemade flavored waters

Proper nutrition is essential for both you and your baby, but figuring out what to eat during pregnancy can be very puzzling and confusingTo empower your knowledge and confidence that you are doing the best for your baby and your body contact Kanupriya at https://kanupriyakhanna.in/contact-us/Kanupriya is one of the best nutritionists in Delhi.  Throughout your nine months, Kanupriya will not only help you simplify and understand your and your baby’s nutritional needs but will also help you differentiate between fact and myth.

Pregnancy Nutrition Plan
Categories Pregnancy nutrition

What Is An Ideal Pregnancy Nutrition Plan

A woman after conception is bombarded with advice from friends and family which is at most times confusing and can be contradictory.

The old adage of “A pregnant woman must start eating for two”, is no longer true.

A pregnancy nutrition plan should provide all the essential nutrients required for the growth of the unborn baby but need not necessarily be double in quantity.

To put all the confusion regarding the best diet during pregnancy, this article talks about the nutritional needs of a pregnant woman.

Protein:
A pregnant woman has increased protein requirements. She must eat at least three servings of protein every day during the second and third trimester. She can do this by including the following protein foods in her diet: milk and dairy, eggs, lean meats, legumes and pulses, nuts, etc.

Energy:
An additional 300 kcals per day are required during the second and third trimester to support a baby’s growth during pregnancy. A woman should choose healthy foods instead of calorie dense foods like sweets, fried foods, etc. to ensure that along with calories, her diet is rich in nutrients. She can do this by choosing foods like: whole grains, pseudo grains like quinoa and millets, fruits and vegetables, nuts and seeds, etc.

Vitamins & Minerals:                                                                                                                     All doctors recommend that a pregnant woman must take a multivitamin supplement in addition to a balanced diet, to ensure that she gets enough folic acid, iron and calcium for her baby’s growth. Deficiency of any of these can lead to birth defects in the baby.

During pregnancy, the requirement of folic acid is 600-800 micrograms. Foods that are a rich source of folic acid include: nuts, egg yolk,dark green leafy vegetables, strawberries, etc.

Twenty seven milligrams of iron is required on a daily basis during pregnancy. Food sources of iron include: lean meats and poultry, dried fruits, beans and pulses, seeds like chia and flaxseeds, dark green leafy vegetables.
Calcium requirements during pregnancy are 1200 mgs. Pregnant women should include foods such as milk, yogurt, cheese, tofu, etc. in their diets.

Fluids:
Eight to ten glasses of fluids daily should be consumed during pregnancy.

The pregnancy nutrition plan mentioned in this article is simple and easy to understand. By following this guideline, you can be on your way to a healthy pregnancy.

fertility nutrition
Categories Pregnancy nutrition

HOW TO MAINTAIN WEIGHT DURING PREGNANCY SAFELY?

As a fertility nutrition specialist, I get many patients who are obese yet pregnant. It is a well-established fact that obesity increases the chances of pregnancy related complications like, miscarriages, gestational diabetes, hypertension during pregnancy, development complications in the unborn child, etc. For such women, the recommendation is that they should not gain more than 4-5 kgs of weight during pregnancy, but their bodies should use the stored reserves for the growth of the baby.

It becomes a challenging task for these women to ensure that their unborn babies are getting enough nutrients for growth and development and to satisfy their food cravings without gaining too much weight.

To achieve the same, they must keep in mind the following guidelines:

  1. During the first trimester, they should ensure not to gain any weight. The growing foetus does not require any extra energy or protein, and thus the dietary intake of the mother should remain the same with special emphasis on fruits and vegetables.
  2. The woman should exercise restraint when to comes to eating fried foods, foods with high salt content or sweets, including foods with honey and jaggery. Portion control is of paramount importance during this time.
  3. She must ensure that her diet includes a variety of fruits and vegetables, so that her unborn baby gets all the nutrients essential for optimal growth and development.
  4. Water and fluid intake are extremely important, and she must drink 12-14 glasses of the same daily during the second and third trimester.
  5. The pregnant woman must remain physically active throughout her pregnancy (as long as there is no medical condition preventing the same, check with the consulting gynaecologist and obstetrician). Physical activity ensures the following: it helps in maintaining the weight and prevents excessive weight gain, it helps in maintaining blood sugar levels and blood pressure, etc.
  6. Lastly, but most importantly, she must try to remain cheerful and happy during her pregnancy.                                                                                                                                                                                                                                                                                                                                                                                                                                          Being pregnant is a very special experience and time in a woman’s life. To make it happy and stress-free, contact us at Kanupriya. As a fertility nutrition specialist we shall help you have a safe and healthy pregnancy.
pregnancy diet plan
Categories Pregnancy nutrition

Power Foods During Pregnancy

What a mother eats when she is carrying her child dictates the nutritional intake of the foetus and then continues through to the development of the infant. If the mother has medical issues, her medicines and her pregnancy diet plan need to be suitably augmented to ensure that no adverse impact is felt by the developing infant in the womb.

And it is because of this that the old adage is very true – “What a mother eats is who her child becomes.”

The first weeks of fetal development are critical, and this is a time when the pregnancy may not be known or confirmed. In a planned pregnancy the diet can be taken care of from the stage of planning itself. However, in other cases, a mother to be should choose a variety of healthy foods to provide nutrients for the growth and development of the child the minute she suspects she is pregnant.

So what nutrients should a mother focus on and where can she get them from? Here is a small peek. Please note that this pregnancy diet plan may need to be modified depending on the physical and medical needs of the expecting mother.

Power foods during pregnancy:

Folic acid: It is a B vitamin that is crucial in helping developing a healthy brain and spine in the baby and avoiding neural tube defects. Leafy green vegetables, fortified or enriched cereals, egg yolk, etc. are all excellent sources of Folic acid. Mothers – these are good for your own hair too!

Calcium: It is a mineral used to build bones of a baby. If the pregnant mother’s diet lacks calcium the mineral is drawn from the mother’s bones. The baby is protected but the mother suffers in the long run. Food sources: milk, yogurt, cheese, sardines or salmon with bones, some leafy greens (kale, pok choy),etc. are what you need to start eating ladies! You do not want bone related maladies later in life!

Iron: Pregnant women need double the amount of Iron. Iron is the main oxygen carrier in the blood which is also the way in which the baby gets its own oxygen supply. Iron deficiency during pregnancy or anemia, can cause fatigue and can increase the risk of infections. Food sources: meat, poultry, fish, dried beans and peas, etc. are all a regular part of Indian diet.

Protein: Protein helps in developing important organs in the baby, such as the brain and heart. These are formed in the womb and for that mothers need to ensure that their diet has adequate amounts of proteins. Food sources: meat, poultry, fish, eggs, nuts, etc. are all easy to access and include in the diet.

The pregnancy diet plan described in this article is high in nutrition and is sure to help keep you energetic through the day. However, you can seek advice from your gynecologist or lactation consultant, for better results.

Categories Blog, Everything, Pregnancy nutrition

Papaya, Pineapple and Pregnancy

Many a times my patients have exhibited hesitation in eating papaya and pineapple during pregnancy, as they have heard from other mothers or pregnant women that these two fruits can lead to miscarriages and/or foetal distress.

Is it then really true that these two fruits should be avoided during pregnancy? To answer this, numerous studies carried out in animal models have shown that eating ripe papaya and pineapple have no untoward effect on pregnancy.

Further, papaya is an excellent source of vitamin A (in the form of carotenoids) and vitamin C. It is also a very good source of folate, and contains good amounts of dietary fiber, magnesium, potassium, copper and vitamin K. Eating 1 cup of papaya provides 50% of daily requirement of vitamin C and 30% of daily requirement of vitamin A.

Pineapple is an excellent source of vitamin C and manganese. It is also rich in copper, vitamin B1, vitamin B6, dietary fiber, folate and pantothenic acid. Eating 1 cup of pineapple provides 25% of the daily requirement of vitamin C.

And both papaya and pineapple can help in improving your digestion!

Given these benefits, in optimal amounts, pineapple and papaya could provide balanced nutrition for expecting mothers.

Categories Pregnancy nutrition

Tea, Coffee….Pregnancy

 

Women, during pregnancy often complaint to me about them missing their daily tea or coffee as they understand that caffeine should be completely avoided. On this, I would like to state that while women of course need to watch out for their caffeine intake, moderate amounts of tea and coffee may be consumed during pregnancy.

Caffeine is a stimulant and a diuretic that can cross the placenta to the baby. A baby in the womb cannot fully metabolism caffeine leading to changes in the baby’s sleep pattern or normal movement pattern in the later stages of pregnancy. High levels of caffeine intake during pregnancy can result in babies having a low birth weight, that can lead to development of lifestyle diseases in later life. It can also lead to miscarriages. Hence, during pregnancy, it is very important to keep the total caffeine intake to less that 200mg per day.

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