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Categories Diet During Pregnancy

Why You Need to Include Calcium in Your Pregnancy Diet Plan

Calcium plays a pivotal role in our health and daily routine. It is necessary to support the musculoskeletal system, nervous system, and the circulatory system. However, for pregnant women, the amount of calcium required is more than that for non-expecting ones. The reason is that a developing baby needs calcium for its own bone, skeletal and teeth formation.

Women who do not consume sufficient amounts of calcium during pregnancy are at greater risk of developing osteoporosis later in life. In osteoporosis, the bones become weak and are susceptible to fractures. Thus, it’s important to include proper calcium-rich foods in your pregnancy diet as prescribed by your dietician or doctor.

Foods High in Calcium

Your body can’t make calcium, so you need to get it from food. Below is a list of food items that’s rich in calcium. Ensure you include it in your pregnancy nutrition diet plan.

Vegetables

Some dark green leafy vegetables like Collard Greens, Spinach, Kale are good sources of calcium. The calcium in spinach is bound to oxalates so is not easily absorbed as is from the other two.

Amaranth leaves are an excellent source of calcium.

Dairy Food

Milk, Yogurt, Cheese, etc
Parmesan has the highest amount of calcium. The softer the cheese, lesser the calcium.
Yogurt from toned or skimmed milk has more calcium than full fat yogurt.

Fish

Sardines, Salmon, Shrimp are good sources of calcium due to their edible bones. They also are an excellent source of protein and omega 3 fatty acids that are essential in pregnancy.

Beans and lentils

White beans, Chickpeas, Red Beans, etc are good sources of calcium. They also provide iron, zinc, magnesium and potassium, so must be included.

Nuts:

Almonds are especially a great source of calcium compared to other nuts. Almond milk can also be consumed for meeting calcium requirements.

Seeds:

Chia seeds, sesame seeds, celery seeds

Though there are many more food items to add, these are the easily available ones. Ensure you meet your calcium needs by eating from the diverse list of food items mentioned in this section. However, if you are concerned that you are not getting enough calcium, speak to a doctor or a pregnancy nutrition specialist before you make any changes.

Kanupriya is one such nutrition specialist who helps women adopt healthy eating habits during the pregnancy phase. A certified practitioner and a mother of two children herself -she can create the best pregnancy meal plan for you depending on your needs and cravings.

Categories Diet During Pregnancy

Things You Need To Do During Your Second Trimester

The second trimester is from 4th to 6th months of your pregnancy. As you go through the second trimester, you’ll gradually see your ‘bump’ grow and later you’ll start feeling your baby is moving. This is a time when lots of women tell the world they’re pregnant.

In this section, we have listed down a few things that you can do during your second trimester to help you stay healthy and happy during your pregnancy.

During the second trimester an additional 250 calories (approx) a day are needed for you and the baby. The food you eat is the main source of nourishment for your baby, so it’s important to consume proper foods that are rich in nutrients. Iron and calcium re the two most important nutrients during this time, so make sure you include these in your daily diet. it is also highly recommended to prepare and cook meals at home to ensure you minimise your risk of food poisoning or gastritis attacks.

Shop for Maternity Wear
At this point in your pregnancy, you should be starting to get a belly. Trying to fit into your pre-pregnancy pants may be a bit of challenge. This is a good time to start exploring maternity wear and identifying outlets for the same.


Go For a Yoga Session
Visiting a yoga session during your second trimester is a great idea. A good pregnancy yoga trainer will help you relax your body and mind with some simple yoga stretches.  At the same time, you’ll also find it easier to control your weight gain if you do yoga regularly and diligently.



Start Moisturizing
Now that you have identified or picked up your maternity wear, make sure you also take care of your skin. Start moisturizing your tummy, hips, upper arms and thighs. You should do it twice daily- once after bathing in the morning and second before bedtime. This can prevent stretch marks and will reduce the itchiness. 

Go On a Date With Your Partner
Pick one gorgeous dress and go for a candlelight dinner or on a movie date with your husband. Either way, it will help you relieve stress and make you feel happy during your precious days.


Pregnancy and having a baby can be an exciting time. But, it can also be a time of immense pressure. Moreover, a ‘to be mother’ gets dozens of suggestions and advice from everyone who she interacts with during her pregnancy. Some even take to the internet to find answers. However, with too much of information overload, it’s obvious for a person to get confused. Hence it’s always advisable to contact a pregnancy counselor or a pregnancy nutritionist specialist at this stage.  A qualified pregnancy counselor or a pregnancy nutritionist specialist will give you precise guidance so that you can enjoy a healthy and comfortable pregnancy phase.

Kanupriya Khanna is one such pregnancy nutrition specialist who works with young women, would-be-mothers, and children – in improving nutrition intake and dietary habits, keeping in mind individual needs and family setups so that there is no disruption to daily life.

For more information about Kanupriya Khanna visit: https://kanupriyakhanna.in/

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