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Categories Infertility Diet, Nutrition Blogs

Probable Causes of Infertility in Women

Infertility is defined as the absence of conception after one year of regular intercourse without the use of any contraceptive. As per studies, around 6 – 7 percent of married women aging 22 to 45 face infertility issues. Moreover, women trying to conceive usually get stressed and upset about how hard it can be to get pregnant.

According to health experts, there are several reasons that may be keeping you from getting pregnant. The most common causes of female infertility are:

• Age
Fertility gradually declines with age and this decline becomes more prominent when you are in your mid-30s. Reasons:

➢ Overall egg count is lower
➢ Eggs have an abnormal number of chromosomes
➢ An increased risk of other health conditions

• Hormonal Changes
Hormonal imbalances are the leading cause of infertility in women. Hormonal imbalance is an incorrect quantity of one or more hormones in the bloodstream. An absence or irregular quantity of one or more hormones can delay or prevent pregnancy – no matter what your age be.

• Unhealthy Bodyweight
An inactive lifestyle, being overweight or underweight can also cause lead to infertility. If you have an eating disorder like anorexia or bulimia or if you follow a very low-calorie or restrictive diet, you might face difficulty in getting pregnant.

Unhealthy body weight affects the menstrual cycle and the quality of eggs. It severely reduces your chances of pregnancy – especially if you are suffering from other disorders as well.

• Unhealthy Uterus
Problems like polyps, fibroids, septum, or adhesions inside the cavity of the uterus, can increase the risk of infertility. Polyps and fibroids usually form on their own at any time, whereas other abnormalities like a septum may occur at the time of birth. Likewise, adhesions can form after a surgery like dilation and curettage.

What can I do to improve fertility?
To keep you at ease, follow the simple steps below to increase your chances of fertility.

Get a Test Done
If you have been facing difficulty in conceiving for more than a year, make sure that you go and get the infertility test done. For better clarity, get a complete body check-up done at your family doctor’s office. Through testing, your doctor can possibly discover what’s preventing you from achieving pregnancy.

Regular Exercise
Along with medication, regular exercise is a must. Daily exercise enhances fertility. It not only helps you maintain a healthy body weight, but it also relieves anxiety & stress, and balances hormones in the blood.

Improve Your Diet
Diet has a big impact on fertility. So make sure you stick to a good fertility nutrition plan. Recent research suggests that certain foods or food groups can increase the chances of fertility in a woman. So, what is the best diet for conception? Read below to know more:

➢ Fruits and Vegetables:

If you are looking for a simple healthy fertility nutrition food – load your plate with fresh fruits and vegetables. Packed with nutrients, antioxidants, and fiber – they help create a healthy environment for eggs.

Tip: Aim for at least 5 servings of fruits and vegetables a day in your diet. Ensure you have a rainbow diet.

➢ Nuts and Seeds:
Nuts like walnuts, almonds, pecans, and seeds like flax, chia, sesame, sunflower, etc offer good nutrition to help you get pregnant. They supply the body with ample protein, minerals, fiber, and essential fatty acids.

Tip: Have a handful of nuts and seeds daily – it will help you stay strong and healthy.

➢ Fish:

Fish like salmon, sardines, trout, tuna, mackerel, shrimps, oysters, clams, crab, mussels, etc boost fertility – thanks to the high levels of omega-3 fatty acids they contain.

Tip: Research suggests women to eat 2- 3 servings of fish each week.

➢ Olive Oil

Include olive oil in your fertility nutrition plan. Olive oil is a great source of monounsaturated fatty acids. A main source of fat in Mediterranean diets, this food item increases the chances of conception in women.

Tip: You can replace your normal cooking oil with olive oil. You can also add olive oil in your salads.

The diet mentioned above should be a good start towards a healthy, well-nourished pregnancy. However, for more such information on fertility nutrition food, or pregnancy diet plan – get in touch with nutrition specialist – Kanupriya Khanna. One of the best female fertility nutritionists in Delhi, Kanupriya can help you have a healthy pregnancy.

Categories Nutrition Blogs, Other nutrition blog

Foods You Should Never Refrigerate

A fridge is a necessity to store food, however, its cold chilly temperature can have a negative effect on some healthy favorites.

So here in this section, we have put forth a list of food items that fare best when kept out of the fridge.

1. Banana

Bananas grow in hot climates; as a result, they are unused to the cold temperatures. If they are refrigerated, the enzymes that enable them to ripen are inhibited. This in turn causes the banana’s skin to turn completely black.

The chilled temperature also causes loss of aroma and loss of vitamin C in bananas.

So how should we store them instead?

If you want to include bananas in your regular healthy diet plan –  store them at room temperature, especially when they’re green and not yet ripened.

2. Potato

You shouldn’t be storing raw potatoes in the fridge since it can lead to the formation of acrylamide during cooking. Acrylamide causes cancer in animals and there are fears it could have the same effect on humans.

Refrigeration also alters its sugar content, as a result, the flavour and texture of the vegetable are affected.

So how should we store them instead?

Cool, dark and well-ventilated places are best for potatoes.

3. Onion 

Onions become damp and soggy when refrigerated. Moreover, the cold, humid temperatures convert its starch into sugars. That’s not all! They also skunk up your fridge and make everything smelly.

So how should we store them instead?

➢ Cool, dark and well-ventilated places are best for raw onions.

➢ Sliced or chopped raw onions in salads can be refrigerated in airtight containers, but ensure you consume them as soon as possible.

4. Honey

Honey can crystallize and seize up in cold temperatures. It could hamper the taste and flavour of this syrup as well.

So how should we store them instead?

Room temperature, away from direct sunlight , is ideal to keep this natural sweetener in perfect condition.

5. Coffee Beans

Storing coffee in the refrigerator is a bad idea. Coffee absorbs moisture, odours and flavours from the air around it. It can damage the distinct flavour and taste of your beans really quickly.

So how should we store them instead?

Keep your coffee beans in an airtight container in a dark space such as your kitchen, away from sunlight, heat, steam and moisture.

6. Garlic 

Garlic deteriorates at a quicker pace when stored in the refrigerator – this is due to the added moisture indoors. As a result, even its flavour and texture gets affected.

On the contrary, leftover peeled cloves or chopped garlic will stay in the fridge for a couple of weeks – if stored in small portions. However, this method is not a good option for long-term storing.

So how should we store them instead?

This immune boosting food item is best stored in a dry area at room temperature. Wire or mesh container/basket is the best storage option to allow airflow.

7. Bread

The starch molecules in bread recrystallize very quickly at cool temperatures. This is why, the bread turns stale much faster when refrigerated.

So how should we store them instead?

Recently purchased loaves of bread should be kept in an air-tight plastic bag at room temperature.

The best way to store bread for long periods is to slice it and freeze it. It remains fresh for 2-3 weeks like this. When you want to consume frozen bread, take it out and toast it. Do not thaw.

8. Oil

Oil hardens and becomes cloudy and grainy when refrigerated. While this doesn’t do any lasting damage, it’s a pain to wait for the oil to warm up before it flows properly again. The only oils that you can refrigerate are nut-based oils.

So how should we store them instead?

Always store oil bottles/cans in a dark cabinet in your kitchen.

9. Ghee

Just like oil, ghee hardens and becomes cloudy when refrigerated. Though it doesn’t degrade or damage the quality of the food item.

So how should we store them instead?

Store ghee at room temperature. Opt for airtight glass container or steel pots to store ghee for daily use. Do not let moisture enter your ghee as it will result in spoilage and may promote bacterial growth as well.

Some ingredients simply aren’t made for colder temperatures. So ensure you store your food items correctly. It will not only reduce food wastage but will also give your fridge some breathing space.

If you are looking for tips on how to include these food items in your healthy diet planpregnancy diet plan or child’s diet plan, get in touch with Kanupriya Khanna. A registered dietician in Delhi, Kanupriya will not only offer you a customized diet plan as per your needs but will also help you set new nutrition goals.

healthy diet plan
Categories Nutrition Blogs, Other nutrition blog

Get Some Sunshine – Health Benefits of Yellow Fruits and Vegetables

Apart from regular greens, treat yourself with yellow fruits and vegetables. Luminous and nutritious – these food items not only add a bright color component to the meals but also offer several health benefits.

In this section, we have listed the health benefits of some of the most commonly used yellow foods.

•         Corn

Corn or maize is as healthy as any cereal grain. Rich in fiber, vitamins, minerals, and antioxidants-  this splendidly yellow coloured grain provides several health benefits. It lowers blood sugar & cholesterol level, soothes constipation and preserves healthy glowing skin.

•         Lemon

Lemon is high in vitamin C, a strong antioxidant that enhances the immune system. It is an effective treatment in relieving acidity and morning sickness during pregnancy . This food item should be added to your daily healthy diet plan.  

•         Yellow Capsicum

Milder in taste than the green ones, yellow capsicum is also called sweet yellow bell pepper. Rich in Vitamin A, C, and beta carotene – this vegetable is a real vision-booster. It also enhances the immune system and makes the skin look healthier.

•         Pumpkin & Squashes

Pumpkin and other squashes are a magical combo platter of vitamins A, C, iron, potassium, beta-carotene, and antioxidants. These immune-boosting food items combat diabetes, reduce the risk of cancer, regulate blood pressure levels, and improve eye health significantly.

Additionally, like many other hydrating fruits and vegetables, pumpkin & squashes are mostly made of water (about 90%). As a result, they, support normal bowel movements.

•         Mango

Mango, also known as the ‘king of fruits’ is everyone’s favourite. Unique in flavour, fragrance and taste this super luscious fruit is nutritionally rich and healthy. It contains antioxidants such as quercetin, fisetin, isoquercitrin, astragalin, gallic acid and methyl gallate- all of which are essential to protect your body from different types of cancer.

This summer fruit is also rich in vitamin C and fiber. It aids digestion, controls high cholesterol level, treats pores, and gives a glow to your skin.

•         Banana

This curvy yellow fruit has a rich nutritional profile. A good source of potassium, magnesium, vitamins C, B6, and fiber, this fruit supports heart health, maintains a healthy nervous system and aids digestion. Easily available throughout the year, you must include this fruit in your healthy diet plan, on a regular basis.

•         Pineapple

This delectable tropical fruit is low in fat, rich in vitamins & minerals, and sky-high in fiber, water, and antioxidants. It aids digestion, is anti inflammatory and provides prevention against cancer.

Pineapple is also high in the amino acid tryptophan. This amino acid acts as mood-boosting neurotransmitters. Some studies suggest that regular consumption of pineapple can help control mental disorders.

If you want to have a balanced diet, include some yellow coloured fruits and vegetables in your meals. Radiant and bright, these super immune boosting food items will not only help you stay healthy and fit but will also add a little sunshine to your plate.

You must also include at least one portion of yellow food every day in your child’s diet plan and pregnancy diet plan. For diet tips and ideas get in touch with Kanupriya Khanna.  One of the best nutritionists in Delhi, Kanupriya will help you cash on the health benefits of yellow fruits and vegetables, in unique ways.

What’s more? You can also explore the website https://kanupriyakhanna.in/  to find some pregnancy nutrition plans and food recipes for kids.

Categories Everything, Nutrition Blogs, Other nutrition blog

Red Vegetables with Health Benefits

Red vegetables are a gift from nature.  They not only make food more fun to eat but also offer numerous health benefits. A variety to choose from, each of them add a nutritional value to the dining table. In this section, let’s explore the health benefits of different red vegetables

• Sweet Potato

Vibrant and delicious – Rich in fiber, Vitamin C, Vitamin A, and several other antioxidants like beta-carotene and chlorogenic acid – this vegetable not only improves blood sugar level but also preserves good vision and skin health.

• Beetroot

Dieticians recommend adding beetroot to your healthy diet plan. Beets are rich in many nutrients like anthocyanins, vitamin A, potassium, etc. They not only improve digestion, metabolism, and immunity but also reduces the risk of birth defects during pregnancy.

• Onion

A staple ingredient in many cuisines – this vegetable has many health benefits. Onions are rich in antioxidants, vitamin C, and fiber. The antioxidants in onions not only protect body cells against oxidative damage but also help regulate blood sugar levels.

• Carrots

Carrots are one of the most popular veggies worldwide. An excellent source of beta carotene, vitamin A and C, etc – these much-loved staples protect the eyes from the sun and lower the chances of cataracts. Rich in fiber, this lovely root vegetable also helps you maintain a  healthy weight.

• Red Cabbage

As compared to green cabbage, red cabbage contains 10 times more vitamins, cancer-fighting flavonoids, and a winning amount of antioxidants. Rich in nutrients, this versatile vegetable improves the function of your gut, promotes heart health, strengthens bones and helps fight inflammation.

• Tomatoes

Tomatoes are rich in vitamin C, potassium, folate, vitamin K, and dietary fiber. With 95% water content this immune boosting superfood is known to reduce the risk of heart disease and cancer.

• Red Bell Pepper

Red peppers are high in vitamin A and vitamin C. The combined effects of vitamin A and C create a great antioxidant capacity – and with lycopene in the fusion, red bell pepper becomes a top-notch superfood to prevent many types of cancer.  This vegetable also helps improves metabolic rate, night vision, and iron absorption in the body.

• Red Chili Pepper

Red chili peppers are rich in various vitamins and minerals. They prevents blood clotting, promotes wound healing, lower blood pressure, aid digestive health, and reduce the risk of cancer.

• Red Leaf Lettuce

Aside from adding a burst of colour to your favorite salad or sandwich, this vegetable offers numerous health benefits. Rich in fiber, vitamin K, vitamin A, manganese, folate, iron, and potassium, this vegetable promotes the normal development and function of many vital organs, including heart, kidneys, and lungs. Low in calories, this superfood also promotes weight loss instantly.

• Amaranth Leaves

Amaranth leaves are much superior to most greens. A storehouse of essential phytonutrients and antioxidants and a good source of soluble and insoluble fiber, vitamins, iron and calcium this veggie is helpful for optimal mental and physical health.

Red veggies are loaded with powerful antioxidants, vitamins, and nutrients. So pack your plate with these wonderful food items to boost your daily intake of nutrients. Easily available throughout the year, you can also include these veggies in your child’s diet plan and pregnancy diet plan.

However, if you are wondering how to incorporate them into your day – get in touch with Kanupriya Khanna. A well-known nutritionist in Delhi, Kanupriya will make your diet plan healthy, flavorsome, and appetizing.

Categories Everything, Nutrition Blogs, Other nutrition blog

Herbs and Spices to Keep You Warm During Winter

Winter is that time of the year when we look forward to celebrating the holidays, curling up by the fire, skiing, and snowboarding in the mountains, and having fun with the family.

It is the perfect time to get cozy and enjoy the beauty of the season. Hence, we have come up with a list of herbs and spices to help you stay warm in this cold chilling weather an have a fun time too:

1. Tulsi

Tulsi is a popular Indian herb. Ensure you include it in your healthy diet plan. A good source of calcium, zinc, iron, vitamin A and C, tulsi helps the body fight all cold borne diseases like cough, cold, sinusitis, pneumonia, etc. It is also a powerful antiseptic and antibacterial agent for various other respiratory and gastric disorders.

Tip: To keep the body warm – add a few tulsi leaves with 1 teaspoon of honey to your tea.

2. Oregano

A well-known Italian herb – Oregano belongs to the Lamiaceae family. Strong in flavor and taste, this ingredient brings warmth to the body. A good source of iron, dietary fiber, and calcium, oregano fights bacteria, relieves inflammation, and regulates blood sugar levels in the body.

Tip: Oregano can be easily incorporated into a wide variety of recipes in either in its fresh or dried form.

3. Saffron

Saffron aka Kesar or Zafraan has traditionally been a go-to winter herb because of its warm nature. It contains more than 150 volatile compounds and minerals like calcium, iron manganese, potassium, magnesium, zinc, and selenium. It not only protects the skin and scalp from the winter dryness but also keeps cholesterol and sugar in check.

Tip: Add a few saffron strands in warm milk and consume it before going to bed.  It’s a great way to stay warm and healthy during winters.

4. Ginger

Ginger popularly known as “adrak” is recognized for its apparent ability to keep the body warm. A natural antioxidant, ginger root enhances the flow of blood to different parts of the body. It stimulates the heart and soothes the respiratory system instantly.

It’s also a great herb to combat common illnesses like cold and cough. Ensure you make ginger a part of your healthy diet plan.

Tip: Grate a half-inch piece of ginger in one cup of water. Give it a boil and simmer it for ten minutes. Strain and sip hot.

5. Turmeric

Turmeric, the golden spice is found in every Indian household. Loaded with medicinal properties it helps you fight various health issues naturally. It manages blood sugar levels, helps control joint pain, provides relief from cold and cough, fights inflammation, and keeps skin supple and healthy.

Tip: Drink turmeric milk to stay warm during the winter season.

6. Cinnamon

Full of flavor and aroma, this humble spice can improve digestion and absorption. Its anti-bacterial properties soothe the lungs, heal infections in the GI tract, and boost metabolism to a great extent.

Tip: Soothe that dry throat by sipping on some cinnamon infused water.

All the above herbs and spices are easily available in the market. Cheap and affordable, these super condiments can give you instant relief from the winter blues!

You can also incorporate the above ingredients in your pregnancy diet plan or your child’s diet plan. Safe to consume, these food items will not only boost the immune system but will also please the tummy with its flavor and taste.

You can also check the website https://kanupriyakhanna.in/ for some healthy diet plans, and food recipes for kids. However, for personalized plans get in touch with the nutritionist & dietitian at https://kanupriyakhanna.in/contact-us/

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 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

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Try your hands in activities like gardening, knitting, stitching, photography, painting, sketching, etc. Art and craft will not only keep you active but will also grant you peace of mind. It will help you create a unique bonding experience with your inner self. Moreover, it will give you joy and happiness of creating something beautiful.

How to stay physically active:

• Exercise and Meditate


Exercise and meditation go a long way in a lot of aspects of life. It improves physical health, reduces stress, and increases your confidence. Moreover, when you exercise and meditate your body releases feel-good hormones – it makes you feel fresh and energized. Even a daily 20 min walk makes a huge difference.

So start your exercise regime and try some yoga-inspired meditation to relax your mind and body. This practice will also instill that energetic glow on your face.

Note: Make sure you are well-hydrated. Avoid any kind of workout that may risk injury or any kind of physical damage. The most important thing during pregnancy is to listen to your body. Some days you may feel energetic while other days you might just want to take some rest. Hence it is important to tailor your workouts to how you are feeling.

• Do Basic Household Chores


Cleaning and dusting the house is a good activity to stay fit and engaged during pregnancy. It will ensure you are moving around constantly. And what’s more? You will feel happier in a cleaner environment, wouldn’t you?

• Cook healthy and nutritious meals for you and your family


It is important to eat healthy at every stage of your life. However, eating a healthy diet during pregnancy is even more important! Good nutrition leads to healthy pregnancy and complication free delivery. Hence, make sure you nourish yourself by preparing some healthy recipes.

Cooking is a great way to stay engaged during pregnancy. Experts say it is one of the best ways to take care of your own health.

However, if you wish to know a good pregnancy diet plan, get in touch with Kanupriya Khanna. A recognized female fertility nutritionist & dietitian in Delhi – Kanupriya will not only provide you interesting diet tips but will also help you inculcate good eating habits during your pregnancy.

Categories Dietician, Nutrition and Covid, Nutrition Blogs

Recommended Diet for Expectant Women Based on Easily Available Ingredients During Lockdown

Nutrition is a key factor for a healthy pregnancy. However, given the lockdown and the difficulty of food supply or food supply chains being adversely affected, many may not have access to all kinds of food items. Therefore, to ensure proper nutrition, we have listed down a pregnancy diet plan based on the easily available ingredients during the lockdown.

Here is a list of different breakfast, lunch, dinner, and mid-day snack options. These options will not only provide you good nutrition for a healthy pregnancy but will also help you boost your immune system amidst this corona virus outbreak.

Breakfast:
• A glass of milk with one of the following:
poha, upma, dosa, steamed idli, oats, boiled eggs, etc

Lunch and Dinner
Vegetarian:
• Rice or Roti with dal, dahi and vegetables, or simple vegetable khichdi with dahi
• Stuffed vegetable paratha (eg. Aloo paratha, methi paratha, cabbage paratha, palak paratha, etc) with dahi

Non-Vegetarian:
• Rice or roti with egg curry, chicken curry, fish curry (like prawns, Bombay ducks, or whatever is available and safe to consume) and vegetables
• Steamed or baked fish with millets or quinoa salad.
• Chicken soup with salad and whole wheat bread

Mid-Day snacks
• Oat bars
• A bowl of sprouts
• A bowl of fresh fruits or a handful of dry fruits, nuts and seeds.
• Vegetable fingers with nut butters
popcorn, fox nuts, khakhara, dhokla

Stay Hydrated

It’s important to stay hydrated during pregnancy, hence make sure you drink lots of water. Adequate intake of water will decrease constipation, decrease the risk of urinary tract infection, reduce swelling due to oedema, soften your skin, and keep you cooler.

Foods and Beverages to Avoid During Pregnancy
Pay close attention to what you eat, and avoid the following food items and beverages in your diet during pregnancy:

• Unwashed fruits and vegetables
• Unpasteurized milk
• Shellfish
• Undercooked or raw fish like sushi and meat or eggs
• Caffeine
• Alcohol
• Processed Junk Foods

Pregnancy is a beautiful phase of life, so all the expecting women stay at home, be safe, and enjoy the upcoming motherhood. If you need help or have questions with your nutrition plan – feel free to consult 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 the lockdown.

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Categories Diet During Pregnancy, Nutrition Blogs

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

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

Natural Sugar

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

Refined Sugar

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

How the Body Metabolizes Sugar Matters

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

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

How to Ensure Your Pregnancy Diet Plan Contains Natural Sugar?

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

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

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

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

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

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

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

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

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

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