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nutrition to get pregnant,diet to help get pregnant,nutrition for pregnant women,diet during pregnancy,pregnancy diet plan,pregnancy nutrition plan, Pregnancy power foods,nutrition for a healthy pregnancy,best pregnancy dietician in delhi,pregnancy nutritionist delhi,
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!

Eating a Mediterranean Diet Could Help You Get Pregnant
Categories Diet During Pregnancy

Eating a Mediterranean Diet Could Help You Get Pregnant

A new study has found that eating a Mediterranean diet may significantly boost women’s chances of becoming pregnant. Experts said that women who followed a Mediterranean diet had a better chance of becoming pregnant than women who did not.

Mediterranean diet is filled with fertility fuelling foods. Unlike our normal diet which tends to be very high in saturated fats, the Mediterranean diet consists more of fresh vegetables, fruits, plant oils, nuts, seeds, and fresh fish. It promotes a better balance of fats, improves reproductive health and lowers the risk of birth defects.

In this article, we have listed down the main components of Mediterranean diet.  Snap some of these food items to create your own pregnancy meal plan, or sprinkle them into your plate to add some flair to your healthy eating routine.

Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread, quinoa are some of them.

Fresh Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.

Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.

Fish: Salmon, sardines, trout, tuna, mackerel, shrimp, etc.

Milk and dairy: Cheese, yogurt, smoothies, parfaits, etc.

Nuts and Seeds:  Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.

In addition, water should be your go-to beverage in your fertility diet plan.  Drinking adequate water can stimulate blood circulation and improve egg health. It will enhance your health and help you have a healthy pregnancy phase.  It’s recommended that you drink at least eight glasses of water a day. However, this can prove challenging, to some busy women, who are regular office goers.  In this case, it’s always advisable that you carry a bottle of water wherever you go. This practice will encourage you to sip water on a regular basis, no matter how busy is your day.

While you follow a proper diet for conception, ensure you also sleep well. Sleep is essential for hormone regulation, which is a cornerstone of a healthy reproductive cycle. Inadequate sleep not only disturbs your health but has also been linked with poor egg quality.

If you’ve been trying for more than six months to get pregnant without success ensure you consult a doctor or a dietician.  A qualified doctor or a dietician will not only advise you on how and what to eat but will also help you develop a healthy lifestyle in order to have a healthy pregnancy.

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.

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