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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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Categories Diet During Pregnancy, Nutrition Blogs

The Benefits of Eating Healthy During Pregnancy

It is important to eat healthy at every stage of your life. However, eating a healthy diet during pregnancy is even more important!  During pregnancy, your body undergoes several changes. Eating healthy helps make sure your new baby is getting the best possible nutrients for proper growth and development.

Here in this section, we have listed the benefits of a healthy pregnancy diet plan.

Avoids Complications

As per studies, poor nutrition can increase the risk of pregnancy complications such as gestational diabetes, high blood pressure, anaemia, urinary tract infections etc. Moreover, the lack of key nutrients such as folic acid has been linked to higher rates of birth defects. Eating well can reduce the incidence of such complications.

Promotes Fetal Development

Inadequate consumption of nutrients and vitamins is linked with amplified risk of neural tube defects and low birth weight. Hence it’s imperative to follow a healthy diet plan during pregnancy.

A healthy pregnancy nutrition plan can provide a high amount of magnesium, zinc, phosphorus and various vitamins like thiamine, riboflavin, vitamin B12 – all of which are necessary for healthy fetal growth and development.

Provides Energy

Experiencing fatigue during pregnancy is very common for most women. A balanced pregnancy diet plan can substantially minimize this fatigue,further helping in easy delivery. It will not only boost the body’s energy levels but will also help the women stay active throughout pregnancy.

Promotes Sleep

Pregnant women tend to have less quality sleep due to factors such as back pain, baby’ kicks, leg cramps etc. Eating healthy and balanced meals each day, and staying away from too much junk food and caffeine, can definitely solve this issue. It can normalize the hormones, and help the woman get a restful night sleep.

If you are one of those who is thrilled about being pregnant and is eager to do everything to follow the best pregnancy diet plan, get in touch with Kanupriya Khanna.  A certified dietician in Delhi, Kanupriya will not only provide you dietary guidelines but will also teach you the art of healthy living.

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Categories Diet During Pregnancy, Nutrition Blogs

Why are Dark Green Leafy Vegetables So Good for You During Pregnancy

Dark green leafy vegetables (DGLV) are often overlooked during pregnancy. It is estimated that most expecting ladies do not meet the proper nutrition requirements due to lack of dark green vegetables, amongst other foods in the pregnancy diet plan.

Here in this section, we tell you why dark green veggies are so good in pregnancy:

Help Resolve Constipation

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Leafy green veggies provide fiber and fluid to your body. Hence it becomes vital to include them in your diet during pregnancy. consuming a small bowl of dark greens 2-3 times a week regularly, during pregnancy can help relieve constipation.

Cognitive Development of the Baby

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Dark green vegetables are a rich source of folic acid – that contributes towards the spinal and cognitive development of the foetus. Being also a rich source of iron, dark greens also help in the production of RBC (red blood corpuscles) – thus preventing the risk of anaemia and miscarriages during pregnancy.

Vitamin E:

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You can include dark green veggies in your diet during pregnancy to get optimum Vitamin E. Vegetables like spinach, Swiss chard and beet greens are good sources. This vitamin protects your body from free radical damage.

Combats Leg Cramps, promotes bone growth:

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A wonderful balance of calcium and magnesium, dark leafy green veggies help combat those nasty leg cramps during pregnancy. In addition, it promotes bone development and prevents blood clots in the arteries.

Boosts Immunity

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Dark greens strengthen the immune system and helps fight infections.  By including dark green vegetables in your pregnancy diet plan, you can protect, yourself from various infections.

Keep in mind that no one particular dark green vegetable is healthier than another. Hence ensure you enjoy a variety of dark green vegetables using a range of preparations, raw or cooked.

However, if you wish to know a good pregnancy diet plan, get in touch with Kanupriya Khanna. A recognized dietician 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

Millets for Kids and Pregnant Women

Millets are a group of highly variable small-seeded grasses. They are gluten-free crops. (Examples of Millets: Jowar, Ragi, Kanjni, Bajra, Rajgira, Kuttu, etc). Available in India and other countries the demand for millets has grown recently for its umpteen health benefits.

Millets are known to be extremely nutritious and good for health. They are a rich source of fiber and other minerals like magnesium, phosphorus, iron, calcium, zinc, and potassium.

According to health and nutrition experts, millets should a part of kid’s diet plan and pregnancy diet plan.

In this section, we have listed some of the health benefits of millets:

Millets Relieve constipation
Rich in fiber, millets aid the digestion process and relive bowel issues.

Millets In Diabetes
Due to the presence of high-quality carbohydrates and fibre, millets can be eaten by pregnant women suffering from gestational diabetes, as well as people with diabetes. Their consumption does not lead to a spike in blood sugar levels.

Good Source of Antioxidants
The high amount of antioxidants like selenium and quercetin, present in millets fights free radicals present in the body which slows down the aging process.

Aids in Sleep
Tryptophan element present in millet raises the serotonin level in the body. It reduces stress and promotes good sleep.

Millets have a unique taste and can accentuate the taste quotient of any meal. Hence it can be easily included in a kid’s diet plan or a pregnancy diet plan. Ragi Idli, Millet Khichdi, Ragi Cookies, etc. are some popular millet dishes that can be prepared at home. You can also prepare millets in the form of porridge for growing kids and pregnant women.

If you need more ideas on how to include millets in your diet plan – contact Kanupriya Khanna. A certified dietician from Delhi, Kanupriya is known to provide the best diet plan for kids and pregnant ladies. An experienced professional and a mother of two herself – she will help you inculcate healthy eating habits in order to live a healthier life.

Categories Diet During Pregnancy

First Month Pregnancy Diet Plan

Diet during pregnancy plays a significant role in developing a healthy fetus. Hence, it is imperative that you follow a healthy diet plan right from the first month of pregnancy to ensure proper growth and development of your baby.

In this section, we have listed down which foods can be included during the first month of pregnancy.

Fruits
Fruits are considered to be the most perfect food option to carry a safe and healthy baby. Rich in dietary fiber, vitamins, minerals, and water – fruits improve the digestion process and prevent constipation – which is a common problem during pregnancy.

E.g. Avocado, banana, orange, strawberry, blueberry, peach, apples, etc.

Vegetables
A pregnancy diet plan is incomplete without vegetables, as they contain many of the nutrients, a pregnant women needs. These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.

Vegetables such as cabbage, spinach, carrots, beetroots, asparagus, broccoli, parsley, tomatoes, onion, sweet potato, etc are incredibly nutritious and a great way to increase your overall nutrient intake.

Milk Products
Milk and milk products like cheese and yogurt are rich sources of vitamin D, calcium and protein. They are easy to digest and are so often advised by doctors and dieticians.

Folate-rich Foods
Folate-rich foods such as brussels sprouts, asparagus, spinach, okra, lentils, beans, peas, etc, should be included in your diet during pregnancy. Folate or folic acid is important for the proper development of the baby’s neural tube, which later develops into the brain and spinal cord.

Whole Grains
Whole grains are yet another important food elements for pregnancy. They are a healthy source of vitamin B-complex, carbohydrates, dietary fiber and other minerals like magnesium, iron, and selenium. Examples of whole grains are oatmeal, brown rice, barley, buckwheat, millets, etc

Seeds and Nuts
One of the main ingredients in the diet during the first month of pregnancy is seeds and nuts. Filled with healthy fats, protein, magnesium, vitamin E, folate, and omega-6 – nuts and seeds are wonderful power food items for pregnant women. Ensure you include a handful of them in your pregnancy diet plan.

Eggs and Poultry
Eggs and poultry provide folate, proteins, fats and a host of other benefits. You can even include chicken in your pregnancy diet plan. However, ensure the meat is thoroughly cooked consuming.

Fish
Fish is low in fat and high in quality protein. It is also a rich source of omega-3 fatty acids, vitamins B2, D, and E, and other essential minerals like potassium, calcium, zinc, iodine, magnesium, and phosphorous. However, you should avoid consuming swordfish, shark, tilefish, etc, since they have high mercury content.

This list mentioned above should be a good start towards a healthy, well-nourished pregnancy. So make sure you eat right to enjoy a healthy 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

Importance of Water During Pregnancy
Categories Diet During Pregnancy

Importance of Water During Pregnancy

Studies suggest that expectant mothers should include plenty of water in their pregnancy diet plan. Sufficient intake of water will not only promote the baby’s growth and development but will also help the new mother produce and maintain adequate breast milk supply.

Water keeps the blood properly hydrated, making it easier for the heart to pump oxygen. Moreover, staying hydrated ensures that essential nutrients are being transported to different body cells in order to meet the developmental needs of the growing baby.

Regular intake of water reduces the risk of urinary infections, which can be common in pregnancy. It helps in getting rid of excess sodium and aids in minimising swelling of feet and ankles (oedema). Some pregnant women find that drinking water at regular intervals can help relieve the symptoms of heartburn and indigestion.

Health experts recommend a daily intake of about 1.5 litres of water daily – for normal adults. However, when you are pregnant this should increase by another two and four glasses a day, especially in the second and third trimester, respectively. A good way to get enough water in your pregnancy diet plan is to keep a bottle of water near you, always. This will remind you to stay hydrated, and challenge you to drink the recommended amount of water each day.

Some Symptoms of dehydration include:

  • dry, sticky mouth
  • sleepiness
  • feeling thirsty
  • decreased need to urinate
  • headache
  • constipation

If you notice any oft he above, get in touch with your doctor as soon as possible.

A dietician will monitor your eating habits and help you with a customised pregnancy diet plan that consists of ample amount of fluids/water and other essential nutrients.

Categories Diet During Pregnancy

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.

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.

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