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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'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.

Categories Nutrition Blogs, Pregnancy nutrition

Role of Diet in IUGR (Intra Uterine Growth Retardation)

Intrauterine growth retardation (IUGR) refers to a condition when the baby in the womb does not grow as expected. It means the baby is not growing at a normal rate inside the womb and is not as big as it is expected to be during each stage of the mother’s pregnancy.

The two types of intrauterine growth restriction or (IUGR) are:

• Symmetrical IUGR: a condition when all parts of the baby’s body are collectively small in size
• Asymmetrical IUGR: a condition when the baby’s head and brain have grown in the expected size, whereas the rest of the baby’s body is still small.

IUGR Causes

IUGR has many possible causes. It can happen if:-

• There is a problem with the placenta – the tissue that joins the mother and fetus.
• There is a problem with the blood flow in the umbilical cord, which connects the baby to the placenta.

Studies also reveal that under nutrition, over nutrition, and improper diet composition impact the growth of the fetus. Conversely, the increased prevalence of processed food/junk food/ alcohol that results in overweight and obesity are considered additional factors for IUGR.

What’s more? The risk of IUGR is high if the mother has certain health problems such as:

• Diabetes
• High blood pressure
• Heart disease
• Kidney disease
• Lung disease etc

Diet in IUGR (Intra Uterine Growth Retardation)

Nutrition plays an important role in the first few months of pregnancy. And eating a balanced diet can go a long way in preventing IUGR. Sometimes when IUGR is due to an inherent problem with the uterus, a proper guided diet plan can help in the following:

• baby’s birth weight can be brought as near normal as possible even though the baby may need to be delivered prematurely
• shorter NICU stay of the infant

For healthy growth and development of the baby, you can follow the below pregnancy nutrition plan.

• All fresh fruits and juices. Ensure you include at least one citrus fruit
Daily Serving: 3-4 (approx)

• Freshly cooked vegetables
Daily Serving: 3-5 (approx)

• Dairy Products: Milk, yogurt, cheese
Daily Serving: 3 (approx)

• Whole grain bread and flour, cereals, crackers
Daily Serving: 3 (approx)

• Lean meat, chicken, fish with low mercury content
Daily Serving: 1 (approx)

• Water: Drink atleast 7-8 glasses of water daily.

In addition, ensure you maintain a moderate weight. If you are too thin or skinny, gaining as little as 4-5 pounds can sometimes be enough to jumpstart your pregnancy phase.

However, if you are wondering how to put all these to good use – contact Kanupriya Khanna. She has had a lot of experience with IUGR babies, not just during gestation but also post-delivery. She will not only help you create innovative food recipes but will also help you maintain the right balance of nutrients in your daily diet during pregnancy.

You can also visit the website https://kanupriyakhanna.in/ for nutrition tips and healthy diet plans

Categories Everything, Nutrition Blogs, Pregnancy nutrition

Dietary Management of Gestational Diabetes

The term gestational means “during pregnancy”. Thus diabetes diagnosed during pregnancy is called gestational diabetes. Globally, around 5 to 7 percent of women are affected by this disease, annually.
If you have gestational diabetes, your insulin and glucose levels are out of balance. This means, either your cells can’t use insulin the way they should or your body isn’t making enough insulin. This condition may cause complications during delivery. Moreover, there’s a higher risk of your baby developing type2 diabetes later in life.

The symptoms of gestational diabetes include:

• Frequent urination
• Frequent bladder infections
• Being unusually thirsty
• Tiredness, blurred vision, nausea, etc

Based on what foods you eat, when you eat, and how much you eat – the blood sugar level in the body changes throughout the day. However, by following a healthy pregnancy diet plan you can keep your blood sugar level in the normal range – within the desired target.

A Healthy Diet for Gestational Diabetes
includes the following food items:

• Grains: Whole wheat, oats, quinoa, millets, amaranth to name a few
• Fruits: Fresh fruits like orange, avocado, berries, apple, pear, etc are a great option.
• Vegetables: All types of vegetables like spinach, cabbage, beetroots, carrot, asparagus, broccoli, green vegetables, etc.
• Protein: poultry, fish, eggs, beans, legumes, nuts, and tofu
• Dairy: Low-fat or toned milk, and yogurt
• Fats: Healthy fats such as canola oil, peanut oil, soya bean oil and olive oil. Other food sources of healthy fats include dry fruits, nuts, and seeds.
• Water: If you want to maintain a healthy diet during pregnancy, make sure you stay hydrated throughout the nine months. It will flush out the toxins from the body.
Other fluids that help in maintaining hydration are: coconut water, fresh lime water, soups, herbal infusions, etc

Foods to Avoid
• Blood sugar levels increase when you eat sugary foods. So stay away from sugary foods like cake, desserts, cookies, candy, sweet pastry, soda, ice cream, etc.
• Eliminate junk food and highly processed food items from your diet during pregnancy
• Avoid fried food items. Instead go for baking, steaming, and grilling options.

Things to Remember:

➢ Do not skip breakfast
➢ Eat smaller meals more frequently. It will keep your blood sugar levels stable
➢ Monitor your blood sugar levels after meals
➢ Exercise and meditate regularly
➢ Finally, ensure you talk to your health care provider about any concerns you have about labor or delivery.

Most women with gestational diabetes have healthy pregnancies and healthy babies because they follow the treatment plan of their doctors and dieticians.

The pregnancy nutrition plan mentioned in this section is simple and easy to understand. However, if you are in doubt or require a customized diet plan – get in touch with Kanupriya Khanna. One of the best nutritionist and dietician in Delhi –Kanupriya will recommend you the best nutrition for a healthy pregnancy.

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

dietitian in Delhi
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.

Categories Nutrition Blogs, Pregnancy nutrition

Foods that Help Reduce Anxiety and Stress during pregnancy

The uncertainty of COVID-19 outbreak is affecting everyone; however pregnant women are facing some unique mental stress. The constant worry and nervousness about the health and safety of the baby, is creating a lot of fear and anxiety. Moreover, with so much information about the disease flashing across TV and other social media channels – it’s becoming difficult for pregnant women to stay calm and composed throughout the day.

As per health experts, food can control/reduce stress in several ways. It’s suggested that the kind of food you take can impact the body’s neural circuits that control emotion, motivation, and mood.  So if you are pregnant and want to know which food items act as a stress buster – read below to know more:

  • Leafy Greens

Leafy greens such as spinach, kale, cabbage, collard greens, etc, should be included in your diet during pregnancy. Leafy greens help regulate mood and improve brain function by increasing the serotonin (the happy hormone) production in the brain.

  • Pineapple

A good source of potassium, vitamin C, caretonoids and vitamin B – this fruit propels your brain to produce serotonin. It also helps maintain normal blood pressure levels and boosts your ability to deal with stress efficiently.

 

  • Seeds and nuts

Nuts and seeds are a great snack! Ensure you include a handful of them in your pregnancy diet planAccording to studies, seeds like pumpkin and melon contain tryptophan which is needed for the production of serotonin. They also have lots of fiber and plenty of antioxidants to keep blood vessels open and relaxed during stressful moments.

 

  • Yogurt

Yogurt is a great food to include in your pregnancy diet plan if you suffer from anxiety. Studies have shown that probiotic foods like yogurt can promote mental health and brain function. They release feel-good hormones and help you deal with stress in a better way.

It is also important to note that not all yogurts contain probiotics. For the benefits of probiotics, choose yogurt that’s recommended by your doctor or pregnancy nutrition specialist.

  • Cheese

If you suffer from hypertension or mental stress – include cheese in your diet during pregnancy. Mozzarella cheese contains tryptophan and is considered a good anxiety reliever. A great source of calcium, protein, zinc, phosphorus, and riboflavin – this superfood will not only control blood pressure but will also keep the nervous system healthy.

  • Tofu/Soya

Soya is an excellent source of tryptophan along with magnesium, calcium, potassium, and vitamin B – these food items support nervous system health. They are much kinder to your body and help you feel better than any processed food will.

  • Olive Oil

As per studies the small amount of Omega-3 and Omega-6 fatty acids present in extra virgin olive oil promotes brain health.  Loaded with antioxidants and anti-inflammatory properties it protects the brain tissue against toxic substances and helps reduce mental pressure.

  • Salmon

As per studies, fatty fish such as salmon that’s rich in omega-3 fatty acids, have been shown to reduce surges of stress hormones. It minimizes inflammation and promotes healthy blood flow, both of which are compromised with chronic stress.

  • Eggs

 

Apart from Vitamin D, eggs also contain tryptophan, an amino acid that helps in creating serotonin. This essential element regulates mood, sleep, memory, and behavior. Serotonin further improves brain function and provides relief from stress and anxiety.

  • Water

It is important to drink plenty of water during pregnancy. Inadequate water consumption can lead to health problems like constipation, headaches, fatigue, and anxiety. By keeping yourself hydrated throughout the day you can help achieve body and mind balance easily.

Key Things to Keep in Mind

  • Do not include junk food or processed food in your pregnancy diet plan.
  • Stay active, meditate, and take breaks from watching the news.
  • Read books and listen to music
  • If you feel stressed, talk to your partner, family member, or any close friend.
  • You can also consult with your doctor online, incase you need any information/ advice.

 

Remember, all of what is happening out there does not necessarily have to affect you. Just stay calm and shift your mind on positive things. It will help you enjoy your pregnancy phase in a cheerful way.

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