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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 higher 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://www.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 Nutrition and Covid, Nutrition Blogs

Is Zinc Required During This Current Pandemic?

Over the past few months, healthcare professionals across the globe have been emphasizing the importance of an optimally functioning immune system to safeguard against the COVID 19 disease. While experts have recommended consuming adequate amounts of Vitamin C and D – a lot of debates and discussions are going on the potential role of zinc in mitigating the corona virus infection.

What Studies Say?          w

Studies reveal that zinc can protect you against respiratory tract infections because of its immune-nutrient properties. Moreover, the odds of getting fever, cold, or cough with individuals taking zinc adequately are comparatively less – than others who have a zinc deficiency.

What’s more? Health experts say that drugs when combined with zinc supplements can prove more effective in reducing COVID-19 morbidity and mortality than chloroquine or hydroxychloroquine individually.

The Role of Zinc In Your Body

Protein diet for the athlete cottage cheese and food supplement on white background top view copy space

Zinc is basically a trace element that is necessary for a healthy immune system. It assists with the function, creation, and repair of our DNA – the building blocks for every cell in the body. Moreover, zinc accelerates wound healing, decreases inflammation, and reduces the risk of certain age-related diseases.

Zinc Intake

Zinc is an essential mineral that our body cannot make by itself, therefore we need to ensure our diet is rich in zinc – along with other nutrients.

Zinc Supplements

You can take zinc supplements or multi-nutrient supplements that provide zinc. However, make sure you consult your doctor.

Zinc-Rich Healthy Diet Plan

 

You can also include the following food items in your healthy diet plan. Rich in zinc – these food items can also contribute to the overall development of your health.

Fish: Sardines, salmon

Shellfish: E.g. Oysters, prawns, crabs, mussels and shrimp

Meat: Chicken and turkey

Vegetables: Mushrooms, spinach, broccoli, asparagus, kale, onions, ginger, garlic

Beans: Green beans, kidney beans, chickpeas

Dairy Foods: Milk, yogurt, cheese

Nuts and Seeds: Cashews, walnut, peanuts, pumpkin seeds

All the above food items are easily available in the local market. However, if you are facing difficulties in making proper food choices, ensure you consult a nutrition specialist. A qualified nutritionist will not only provide you a guide to the number of serves to include from each food group but will also help you inculcate healthy eating habits to help you live a healthier and happier life.

Kanupriya Khanna is one such nutritionist in Delhi who gives constructive advice on how and what to eat. You can get in touch with her at https://kanupriyakhanna.in/contact-us/

You can also check the website https://kanupriyakhanna.in/ for some pregnancy nutrition plan and child diet plan.

Categories Children Diet, Other nutrition blog

Cow Milk Vs Plant-Based Milk

While traditional cow’s milk still dominates the market, research shows the demand for non-dairy, plant-based milk is growing significantly.

One of the prime reasons why most people prefer plant-based milk products is to avoid symptoms of cow milk protein allergy or lactose intolerance. Moreover, folks believe plant-based milk is more ethical, sustainable, and healthy as compared to cow’s milk.

In this section, we have listed the benefits of drinking plant-based milk products and cow’s milk products. The taste and nutrition of different milk vary considerably, so it might take a while to find the one that’s best for you.

Cow Milk

Cow milk is the primary animal milk consumed by humans. It is high in protein, vitamin B, vitamin D, various minerals, and antioxidants. Cow’s milk mimics human breast milk more closely than any other type of milk; and thus remains the most popular type of milk.

Since cow’s milk promotes overall growth and development, it’s vital to include this in a child’s diet plan and pregnancy nutrition plan.

Popular Plant-Based Milks

Soy Milk – produced by soaking and grinding soybeans
Soy milk is the most common substitute for cow’s milk. Whenever a child or adult is diagnosed with CMPA (cow’s milk protein allergy) or lactose intolerance, this is advised.

Compared to almond milk and coconut milk – this plant-based milk has the highest amount of protein per serving. Most brands of soya milk are fortified with calcium and vitamin D in order to increase the nutritional value of the drink.

Oat Milk – made by blending water and oats
Mild and creamy in flavour – oat milk provides more riboflavin, or vitamin B-2, than cow’s milk. However, this milk has the highest amount of calories and carbohydrates of all plant-based milk varieties. Since oat milk contains natural sugar, it can be easily included in a child’s diet plan or a pregnancy nutrition plan.

Almond Milk – made by blending almonds with water
Almond milk is one of the most widely consumed plant-based milk variety. Lightly sweet with a very slight nutty flavour – this plant-based milk is vegan and naturally lactose-free.
It’s low in calories and contains no saturated fat.

Coconut Milk – made of water and coconut cream
Coconut milk is high in saturated fat. It has some protein, but does not provide a significant amount of vitamins or minerals. It is delicious and has almost no cholesterol. The biggest drawback of coconut milk is the flavour of coconut. In case one does not cherish the coconut smell, it can be difficult to consume it.

Pea Protein Milk – made from yellow peas
Pea milk or Ripple milk, is the newest plant-based milk. It is vegan, soy-free, nut-free, gluten-free and lactose-free. It is a good source of protein and omega 3. It is also fortified with some nutrients. Creamy and light – it is marketed as a more environmentally-friendly alternative to almond milk.

All these milk varieties are easily available in the market. The many types, brands, flavours, and quality of milk can make it overwhelming to select something that tastes good and that contains adequate nutrition. However, if you need precise information on which type of milk can be included in a pregnancy diet plan, lactation diet plan or a child diet plan, consult a qualified dietician. Depending on your needs and cravings a recognised dietician will give you honest, clear and concise advice on your desired diet plan.

Categories Diet During Pregnancy

Benefits of Eating Shatavari During Pregnancy

Shatavari or Asparagus Racemosus has been used for centuries in Ayurveda to support the female reproductive system. Even doctors and fertility nutrition specialist consider it as wonder herb since it helps increase the chances of conception.

So in this section, let’s quickly look at the benefits of Shatavari:-

Improves Ovulation
One of the most important components of Shatavari is steroidal saponins. This component is known to be an excellent factor to regulate the production of estrogen which in turn promotes menstrual cycle regulation and better ovulation.

Improves Secretion of Cervical Mucus
Shatavari – is a mucilaginous and a warming Ayurvedic “sexual tonic”. It increases sensitivity to the female genitalia and helps the cervix secrete an adequate amount of mucous to help the sperm meet the egg.

Stimulates the Immune System
Studies show that Shatavari can stimulate the immune cells of the body. Widely used in Ayurveda as Rasayana for immunostimulation – this herb helps the body fight against various diseases. It speeds up the recovery time.

Restores Hormonal Imbalances
Shatavari is known to balance the female hormone level. It improves follicular maturity and stabilizes irregularities in the menstrual cycle all of which can enhance fertility and increase energy levels.

Increases Breast Milk Production
Shatavari is known to increase the level of milk during breastfeeding. It nurtures the mother’s body and helps her transit easily through the natural phases of life. Moreover, studies suggest that regular intake of Shatavari helps the mother and baby increase weight.

Shatavari grows throughout the year in every part of India, especially in the north. It can be taken in the form of a powder, tablet, capsule or liquid extract. However, if you need accurate details on how Shatavari can be taken during pregnancy and breastfeeding, ensure you consult a fertility nutrition specialist

A qualified fertility nutrition specialist will not only give you a proper pregnancy nutrition plan or a breastfeeding meal plan but will help you live a healthier and happier life.

Pregnancy Nutrition Plan
Categories Pregnancy nutrition

What Is An Ideal Pregnancy Nutrition Plan

A woman after conception is bombarded with advice from friends and family which is at most times confusing and can be contradictory.

The old adage of “A pregnant woman must start eating for two”, is no longer true.

A pregnancy nutrition plan should provide all the essential nutrients required for the growth of the unborn baby but need not necessarily be double in quantity.

To put all the confusion regarding the best diet during pregnancy, this article talks about the nutritional needs of a pregnant woman.

Protein:
A pregnant woman has increased protein requirements. She must eat at least three servings of protein every day during the second and third trimester. She can do this by including the following protein foods in her diet: milk and dairy, eggs, lean meats, legumes and pulses, nuts, etc.

Energy:
An additional 300 kcals per day are required during the second and third trimester to support a baby’s growth during pregnancy. A woman should choose healthy foods instead of calorie dense foods like sweets, fried foods, etc. to ensure that along with calories, her diet is rich in nutrients. She can do this by choosing foods like: whole grains, pseudo grains like quinoa and millets, fruits and vegetables, nuts and seeds, etc.

Vitamins & Minerals:                                                                                                                     All doctors recommend that a pregnant woman must take a multivitamin supplement in addition to a balanced diet, to ensure that she gets enough folic acid, iron and calcium for her baby’s growth. Deficiency of any of these can lead to birth defects in the baby.

During pregnancy, the requirement of folic acid is 600-800 micrograms. Foods that are a rich source of folic acid include: nuts, egg yolk,dark green leafy vegetables, strawberries, etc.

Twenty seven milligrams of iron is required on a daily basis during pregnancy. Food sources of iron include: lean meats and poultry, dried fruits, beans and pulses, seeds like chia and flaxseeds, dark green leafy vegetables.
Calcium requirements during pregnancy are 1200 mgs. Pregnant women should include foods such as milk, yogurt, cheese, tofu, etc. in their diets.

Fluids:
Eight to ten glasses of fluids daily should be consumed during pregnancy.

The pregnancy nutrition plan mentioned in this article is simple and easy to understand. By following this guideline, you can be on your way to a healthy pregnancy.

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