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pregnancy diet plan
Categories Diet During Pregnancy

Include Carbohydrates in Your Pregnancy Diet Plan

Carbohydrate is an essential nutrient for a healthy pregnancy. It is used as a source of fuel for the body muscles and organs like the lungs, brain and the heart. Moreover this nutrient has the biggest impact on glucose levels.

Some of the other benefits of carbohydrates during pregnancy are listed below:

  • Consuming nutritious carbohydrates can help you sustain a healthy weight throughout your pregnancy. It will not only maintain the blood sugar levels but will also help you avert the risk of obesity.
  • Carbohydrate is a good source of energy and fibre. Including carbohydrates in your pregnancy diet plan will help regulate your bowel movements and prevent constipation.
  • Carbohydrate provides you the much-required energy boost during pregnancy. They get readily broken down into simple sugars to supply energy to the body cells and the developing foetus.
  • Some studies also suggest that carbs are useful in combating pregnancy symptoms like nausea and morning sickness. It uplifts your mood and helps you stay hale and heart.

Healthy carbs that can be included in your diet during pregnancy:

  • Oatmeal
  • Quinoa
  • Brown rice
  • Wholegrain bread
  • Sweet potatoes
  • Sweet corn
  • Vegetables like, spinach, broccoli, cauliflower asparagus, beetroot etc
  • Beans like lima beans, red beans, chickpeas, kidney beans
  • Wholegrain cereals
  • Dairy products like milk
  • Fruits like, banana, blueberry, grapefruit, apples etc

Although carbohydrates contribute to overall health and development, it is advisable to consider the quality and quantity of carbohydrates consumed during pregnancy. Hence ensure you visit your nearest doctor or dietician to get more tips and guide in order to stay healthy during pregnancy.

For a healthy diet plan during pregnancy, Kanupriya Khanna is here to guide you! A qualified dietician in Delhi, Kanupriya will not only offer you a personalised diet plan as per your requirement but will also help you inculcate healthy eating habits during your pregnancy.

Categories Diet During Pregnancy

Foods to Avoid During Pregnancy

If you are pregnant, here are some foods and drinks that need to be avoided or limited to ensure the safety of you and your baby.

➢ Raw Meat, Seafood, and Eggs:

Do not include uncooked seafood, meat, and eggs in your pregnancy diet plan, due to the risk of contamination with coliform bacteria, toxoplasmosis, and salmonella.

Foods to Avoid During Pregnancy

➢ Fish with High-Level Mercury:

Fish that contain high levels of mercury should be avoided. High mercury content fish consumed during pregnancy can lead to developmental delays and brain damage. Example of these types of fishes includes king mackerel, swordfish, shark, and tilefish, etc.

Foods to Avoid During Pregnancy
➢ Unpasteurized Milk and Dairy Products:

Unpasteurized milk and dairy products may contain listeria; hence it should not be included in your diet during pregnancy
Make sure that any milk you drink is pasteurized. However, if you have access to only unpasteurized milk, make sure you boil it before using it.

➢ Caffeine:

Caffeine intake in moderation is permissible during pregnancy. However, as a general rule, caffeine should be limited to fewer than 100 mg per day during pregnancy.
Caffeine is a diuretic and a stimulant. It tends to increase your heart rate and blood pressure – both of which are not recommended during pregnancy.

➢ Alcohol:

Alcohol consumption is not safe during pregnancy. Prenatal exposure to alcohol can interfere with the healthy development of the baby. Some studies say that alcohol consumption can also lead to Fetal Alcohol Syndrome and other developmental disorders.


➢ Processed Foods

Processed foods are generally low in nutrients and high in calories, sugar, and added fats. Hence they should not be included in your pregnancy diet plan.

Foods to Avoid During Pregnancy
Hygienic and nutritious food is always recommended for a healthy pregnancy.

If you want to learn more about what foods you should eat during pregnancy, contact Kanupriya Khanna. A certified dietician from Delhi, Kanupriya provides the best diet plan for pregnant women. Visit: https://kanupriyakhanna.in

Categories Diet During Pregnancy

Adequate Protein Is Essential For a Healthy Pregnancy

An adequate intake of protein in the diet during pregnancy is really important. Known as a ‘builder nutrient’ – protein helps build important elements for the baby, such as the brain, heart, bones, muscles, cartilages, skin and blood. It enables your baby’s cells to function well and lays a strong foundation to build upon, throughout infancy, childhood and beyond.

As per studies, some women face problems in getting enough protein in their diet during pregnancy. This can be due to incorrect food eating habits and lack of knowledge. Hence we’ve put up some suggestions on protein-rich foods that’ll help you get enough of this essential nutrient.

Lentils and pulses: all lentils and pulses are excellent sources of protein not just for vegetarians, but for non-vegetarians as well. In addition, they also provide essential minerals like iron, calcium, potassium, etc.

Seafood: tuna, salmon, sardines, mackerel, can be included in a pregnancy diet. One should be careful when eating shell fish though, as they could have high mercury levels.

Meat and Poultry: All lean meats like de-skinned chicken and turkey, eggs, etc. are good sources of protein.

Nuts and seeds: Almonds, peanuts, pistachios, cashews, walnuts, hazelnuts, etc. and seeds like flaxseed, chia seeds, pumpkin seeds, sesame seeds.

Milk and dairy: Milk, plant based milk like soya milk , almond milk, oat milk, etc. cheese, yogurt, tofu, cottage cheese should be eaten during pregnancy.

Grains and millers: Grains like quinoa, oats, amaranth, and millers like pearl, sorghum, etc. are good sources of protein.

Health experts claim that it’s always a good idea to consume whole foods rather than processed foods in order to source your protein; because whole foods tend to offer better nutritional benefits that the man-made processed food options.

Furthermore, it’s important to remember that, protein requirements for pregnant women can vary from person to person, depending on one’s requirement. Hence its always recommended that you contact a dietician or a nutrition specialist to get precise details on your meal plan.

To find out how much protein your body needs each day, contact Kanupriya Khanna and create an individualized pregnancy meal plan. Kanupriya Khanna is one of the best nutritionists in Delhi. A certified practitioner, she is the one who will give you honest, clear and concise advice on how and what to eat.

Categories Diet During Pregnancy

Iron Is Absolutely Essential During Pregnancy

Iron is an essential mineral that needs to be included in your diet during pregnancy. Here’s an article that tells you more about this important component.

Role of Iron During Pregnancy
During pregnancy, your body provides blood and oxygen to your baby, so the demand for iron increases to keep up with the increase in blood supply. Moreover, iron is essential for the production of haemoglobin, a substance in red blood that transports oxygen from the lungs to the rest of your body — and to your baby’s.

How Iron Deficiency During Pregnancy Can Be Risky?
As per research and studies, most women develop iron deficiency, also described as anaemia, during pregnancy. It’s important to remember that severe iron deficiency can be risky. Symptoms of anaemia during pregnancy may include the following: Weakness, Fatigue, Difficulty in Concentrating, Rapid Heartbeat, Shortness of Breath, Pale Skin etc.

At the worst iron deficiency can cause low birth-weight, premature birth and infant and maternal mortality. But if you include sufficient iron in your diet during pregnancy, you are sure to experience a healthy pregnancy phase.

How to Include Iron In your Diet
Incorporating iron-rich food into your diet will help you meet your iron requirements. It will not only prevent or combat anaemia but will also help you lead a healthy life during pregnancy and postpartum.

You can include the following foods into your pregnancy nutrition diet to reach the daily goal.

  • Dark, leafy greens:  E.g. spinach, collard greens, kale etc
  • Dry fruits and nuts: E.g. apricots, prunes, cashew, raisins, figs etc.
  • lentils and pulses
  • Eggs, especially the yolk
  • Meat: lean meats
  • Seeds: sesame, flaxseed, etc.
  • Grains: quinoa, amaranth, etc.

How Much Iron Should I Take?
According to current recommendations, a pregnant woman needs about 27mg of iron daily.

However, if you are interested in getting precise details on how iron should be included in your pregnancy diet – ensure you speak to a qualified dietician.

A skilled dietician will work with you to develop a healthy pregnancy diet plan tailored to your personal needs. Moreover, the nutritionist will help you throughout the stages of pregnancy and life, from pre-conception to post-natal nutrition.

diet during pregnancy
Categories Diet During Pregnancy, 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.

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