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iron deficiency
Categories Other nutrition blog, Pregnancy nutrition

Iron Deficiency in Pregnancy

Categories Other nutrition blog, Pregnancy nutrition Tags , , , , , , , , , , , , , , , Author kanupriya123 Posted on

Iron Deficiency in Pregnancy

Is iron important for a healthy pregnancy? When you’re pregnant, how much iron do you need? What are the best places to get iron?

Do you find yourself pondering these questions frequently?

Pregnancy and Iron

Iron is one of the nutrients that aids in the development of a healthy baby. Iron is required for your baby’s growth, including the development of a healthy brain. It aids in the transfer of oxygen from your lungs to your baby, as well as assisting in the production of new red blood cells to maintain a healthy pregnancy. Iron is also required to aid in the development of your baby’s own iron stores. This lowers the baby’s chances of iron deficiency after birth.

Iron deficiency during pregnancy can pose a number of dangers to both the mother and the baby. Mama’s heart may be under more strain, and she may be more susceptible to infection. Low birth weight, preterm delivery, and increased risk of infant mortality are all risks of iron deficiency. But don’t be concerned! Iron deficiency can be avoided or controlled during pregnancy by eating iron-rich meals on a daily basis and taking iron supplements.

What amount of Iron do you require?

During pregnancy, a woman should get a total of 27 milligrammes of iron every day. Most women obtain less than 15 milligrammes of iron per day from food, which is why taking a supplement during pregnancy is recommended.

Where can you find it ?

Heme and non-heme iron are the two forms of iron. Heme iron, which can be found in meat, is better absorbed by the body than non-heme iron, which can be found in plant sources. Red meat is a good source of heme iron. Whole grains, nuts, beans, and leafy greens like spinach are all good sources of non-heme iron.

Did you know that vitamin C aids in the absorption of iron in the body? When you eat meals high in iron, make sure you also eat foods strong in vitamin C. Kiwi, peppers, mangoes, and lemons are all good sources of vitamin C.

Did you also know that calcium and iron don’t mix well? While calcium is a crucial vitamin to consider during pregnancy, when it comes to iron, it can be a bully. Calcium will interfere with iron absorption if calcium and iron-containing foods are taken at the same time.

To get the most out of both minerals, aim to eat calcium-rich foods at least 2 hours apart from iron-rich ones. Tannins and iron are in the same boat. Coffee and tea contain tannins, so if you choose to consume either of these beverages while pregnant, do so one hour before or after consuming iron-rich meals.

Do you think you may be deficient or are at danger of becoming deficient?

Iron deficiency affects one out of every four pregnant mothers. Women who have heavy periods, consume a vegetarian or vegan diet, donate blood on a regular basis, have been pregnant multiple times, or have a gluten sensitivity are more prone to developing iron deficiency during pregnancy. If you suspect you have an iron deficiency, you may experience fatigue and a lack of attention. When your haemoglobin levels are low, you have iron deficiency anaemia. Hemoglobin is a protein found in your blood that transports oxygen throughout your body, with the help of iron.

In Conclusion

Iron is an important component to consider during pregnancy. Working with your dietitian can help you acquire enough iron to promote a healthy pregnancy for both you and your baby!

Kanupriya Khanna, a Senior Consultant Nutritionist and Dietitian with over 18 years of pregnancy nutrition experience, can help. Because of her continuous devotion to making a difference in people’s lives by instilling excellent eating habits and lifestyles, she is considered as one of the best dietitians in Delhi.

Categories Diet During Pregnancy, Nutrition Blogs

Diet to prevent pre-eclampsia during pregnancy?

Categories Diet During Pregnancy, Nutrition Blogs Tags , , , , , , , , , , , , , , , , , , , , , , Author kanupriya123 Posted on

Diet to prevent pre-eclampsia during pregnancy?

Preeclampsia is a disorder that affects women during pregnancy and increases maternal and child mortality and morbidity. During pregnancy, it is identified by sudden increase in blood pressure and proteinuria (presence of protein in urine). High blood pressure is a potentially severe complication of pregnancy.

Pre-eclampsia commonly develops after 20 weeks of pregnancy in a woman who previously had normal blood pressure. Other than high blood pressure and protein in the urine; swelling in the legs and water retention may also be present. But swollen ankles and water retention can also be present in a normal pregnancy and so can be confusing.

One in every ten pregnancies is affected by high blood pressure, generally known as hypertension. During pregnancy, hypertension can manifest in a variety of ways. Pre-existing high blood pressure, hypertension that develops during pregnancy (gestational hypertension), and pre-eclampsia, which affects 2-8 out of every 100 women and begins at 20 weeks of pregnancy, are the most prevalent.

A team of researchers conducted a study of pregnant women’s food habits and their related risks of high blood pressure and pre-eclampsia. They found that:

• Instead of high-fat, high-calorie items, eat at least five portions of fruits and vegetables every day.

• Potatoes are not included in the five-a-day goal.

• Choose wholegrain over refined grains or starchy foods.

• Stick to a low-fat diet and gain weight at a healthy rate

• Consume fiber-rich foods like oats, beans, lentils, grains, and seeds.

• Avoid drinks with added sugars and other foods with a high sugar content, such as candies, cakes, and biscuits.

• Fish is a safe option during pregnancy in general, however the recommendation is to eat no more than two portions of oily fish each week, such as mackerel or salmon. This is because a chemical contained in oily fish (mercury) in excess can impair the development of an unborn baby.

Kanupriya Khanna, a Senior Consultant Nutritionist & Dietitian with over 18 years of experience in antenatal nutrition, can provide expert advice. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Categories Other nutrition blog

Substitutes for sugar: Are They the Answer to Better Nutrition and Eating?

Categories Other nutrition blog Tags , , , , , , , , , , , , , , , , , , , , , , Author kanupriya123 Posted on

Substitutes for sugar: Are They the Answer to Better Nutrition and Eating?

Sugar is frequently blamed for a variety of health problems, including obesity and diabetes. Does this imply that the solution to better eating is to use sugar replacements and sweeteners?

Simply put, the answer is NO!

Let’s have a look at why.

What is the difference between sugar replacements and sweeteners?

Each sugar substitute differs somewhat. However the basic concept remains the same:

sugar alternatives provide the same sweetness as sugar but without the calories.

Many ‘diet’ or ‘light’ beverages, baked items, yogurts, and chewing gum contain them. Sugar substitutes are commonly referred to as “sweeteners” and they are regulated to assure their safety.

The following are some examples of common names:

• Saccharin

• Aspartame

• Sorbitol

• Xylitol

• Stevia extract

Because these sweeteners are many times sweeter than sucrose (sugar), a lesser amount is required to produce the same sweetness. This may cause some people to feel that artificial sweeteners are a healthy alternative.

Let’s look at how sweeteners compare to sugar:

It has long been established that additional sugars are harmful to one’s health. Even while there is less concrete proof in the case of sweeteners, we are overlooking a larger issue. Sweeteners have lesser or no calories as compared to sugar, but they both should be consumed in moderation. They do not provide any nutrients.

So, what does the research say?

Due to their low calorie content, sweeteners have gained popularity as dietary supplements. Artificial sweeteners, according to research, appear to be linked to an elevated risk of several chronic diseases, similar to those associated with sugar consumption. Some of these sweeteners have also been linked with poor gut health. Furthermore, there is no clear and consistent evidence that sweeteners actually lower weight or obesity rates.

Sweeteners appear to have many of the same effects as added sugars. The majority of studies have identified a link between artificially sweetened beverage consumption and weight increase. Another study recently discovered that people who drink diet sodas on a regular basis have a significantly higher risk of developing the diseases that these sugar substitutes are intended to prevent (such as type 2 diabetes, metabolic syndrome, cardiovascular disease, high blood pressure, and stroke).

The use of sweeteners in children could be hazardous in some ways. This is due to the fact that exposure to sugary meals throughout childhood can alter taste well into adulthood. Frequent consumption of high-sugar or artificial-sugar foods can change food choices, resulting in higher sugar consumption later in life. Sweetener-containing foods are deficient in nutrients and can interfere with proper growth and development during childhood and adolescence.

Sweeteners may also cause metabolic dysregulation by interfering with the gut flora. Finally, research in children and adults has demonstrated that artificial sweetener consumption (which has no calories) can lead to overconsumption of sweet food (which has calories) when added sugar is ingested later.

Last but not least

Sugar substitutes and sweeteners have little nutritional benefit. At the end of the day, it’s all about moderation. We should limit our use of both. Rather than focusing on which foods are the least unhealthy, try focusing on which foods are the most nutrient-dense.

In case you need a professional help, you can contact Kanupriya Khanna, a Senior Consultant Nutritionist and Dietitian, having more than 18 years of experience. She is one of the best dietitians in Delhi if you are looking for nutritional advice.

Categories Diet During Pregnancy, Pregnancy nutrition

Folate and Pregnancy: How important is it really?

Categories Diet During Pregnancy, Pregnancy nutrition Tags , , , , , , , , , , , , , , , , , , , , , , , , , Author kanupriya123 Posted on

Folate and Pregnancy: How important is it really?

Folate, often known as vitamin B9, is an important nutrient during pregnancy. Folate has a number of critical roles during pregnancy, the most significant of which is ensuring the normal closure of your baby’s neural tube during the first few weeks. Getting adequate folate during this critical phase will help your baby avoid neural tube problems like spina bifida and anencephaly. It is necessary for your baby’s spine, brain, and skull to develop properly. Other research has linked sufficient folate consumption during pregnancy to a lower risk of oral cleft lip/palate and cardiovascular problems in babies.

There is also some evidence that suggests a reduced risk of preeclampsia in the mother. Preeclampsia is a pregnancy issue involving the mother’s blood pressure, which can endanger both the mother and the baby’s life.

Is there a difference between folate and folic acid?

Folate and folic acid have a similar sounding name for a reason! Folate is a naturally occurring nutrient, but folic acid is a synthetic nutrient that is added to specific foods to provide the same nutritional benefits. Folic acid is more stable than folate for fortification purposes, therefore you’ll probably see it in your prenatal supplement! For the sake of simplicity, you can consider them to be the same thing!

Food sources of folate:

Leafy greens, lentils, asparagus, oranges, broccoli, strawberries, egg yolks and avocado are all good sources of folate. Fortified foods including cereal, grains, and whole grain flours also contain folic acid.

Hi to prevent deficiency of folic acid:

To guarantee that your requirements of folic acid are met in the event of you becoming pregnant, all women of reproductive age planning a pregnancy, should take a multivitamin supplement daily containing 400 micrograms of folic acid (with vitamin B12 for effective folic utilisation). As previously said, folate is critical during the early stages of pregnancy, so start supplementing at least three months before trying to conceive. This will guarantee you have adequate quantities to support your baby’s neurodevelopment.

Because pregnant women need 600 micrograms of folate/folic acid per day, dietary sources of folate/folic acid are just as vital as continuing to take your folate supplement! Women having a history of neural tube problems in previous pregnancies, a family history of neural tube defects, diabetes, obesity, or epilepsy may require more folate supplementation. If you think you could be at risk of folate deficiency, talk to your doctor or a nutritionist before starting a higher dose of supplementation.

In conclusion

Getting nutrition advice during pregnancy can be stressful, but we’re here to help! If you need some assistance incorporating folate-rich foods into your diet. Kanupriya Khanna, a Senior Consultant Nutritionist & Dietitian with over 18 years of experience, can provide expert advise.

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Categories Pregnancy nutrition

Pre-natal nutrient needs, what and how much?

Categories Pregnancy nutrition Tags , , , , , , , , , , , , , , , , Author kanupriya123 Posted on

Pre-natal nutrient needs, what and how much?

 

“Eating for two” is a common phrase, but what does it truly mean for pregnant women? Although it may appear that pregnancy is an excuse to eat as much as you want, getting the right amount of calories and nutrients is essential for a healthy pregnancy.

The following guide for what to eat, how much to eat, and when to opt for a supplement, can help pave the way to good health during pregnancy.

Counting Calories for Pregnancy

While there are exceptions, many women are shocked to hear that during the first trimester of pregnancy, no additional calories are required. However, by the second trimester, an expectant mother requires an extra 250-300 calories per day. That’s around the same as one or two more snacks. You may require an additional 450 calories per day during the third trimester, which is equivalent to one additional small meal.

Weight gain is natural and encouraged during pregnancy, while losing weight is not recommended. The recommendations below, based on the Institute of Medicine’s guidelines, indicate how much weight gain is considered healthy, based on a mother’s pre-pregnancy body mass index (BMI). But, as always, it’s important to consult with your dietitian before making any major changes to your diet:

  • Underweight (BMI <18.5): Weight gain of 12 – 18kgs (28-40 lbs.)
  • Normal (BMI 18.5-24.9): Weight gain of 11- 15kgs (25-35 lbs.)
  • Overweight (BMI 25-29.9): Weight gain of 6-11kgs (15-25 lbs.)
  • Obese (BMI 30+): Weight gain of 5-9kgs (11-20 lbs.)
  • Pregnant with twins: Weight gain of 11-20kgs (25-45 lbs.)

Important Nutrients for Pregnant Women

The following are six nutrients that expectant mothers should consume to promote a healthy pregnancy and birth.

  1. Folate

Folate has been identified as a critical nutrient for foetal growth by healthcare professionals over the years. Folate is required for the development of the foetal brain and spinal cord, and deficits can result in neural tube abnormalities. In fact, before conceiving, women should make sure they are getting adequate folate.

Foods including legumes, nuts and seeds, eggs, leafy greens, broccoli, and many other fruits and vegetables, as well as supplements, should provide at least 600 micrograms (mcg) of folate per day. If you’re thinking about getting pregnant or expecting, talk to your doctor about folic acid.

  1. Iron

Iron is a mineral that aids in the transport of oxygen to the mothers’ and foetus’ organs and tissues. During pregnancy, both the mother and the baby’s blood volume expands, and their iron requirements nearly treble. For pregnant women, a daily iron dose of 27 mg is suggested. Pulses, lentils, leafy greens, nuts and seeds, and fortified grains are all good sources of iron, but doctors recommend taking an iron-supplement as well. Vitamin C-rich foods, such as citrus fruits, peppers, strawberries, can enhance iron absorption when combined with iron-rich diets or supplements.

  1. Calcium

Calcium is essential for foetal bone and skeletal development, as well as maternal bone health. A baby will draw calcium from the mother’s stores if the mother’s diet is deficient in calcium, which might damage the mother’s bones. The daily calcium need for expecting mothers is 1,000 mg, which can be met by eating 3-4 cups of dairy each day. Calcium can also be found in soy products, broccoli, tinned salmon, dark leafy greens, and sardines. Also, divide your calcium intake. To enhance absorption, take no more than 500 mg at a time. This vital nutrient is also available in supplement form.

  1. Vitamin D

Though a mother’s vitamin D needs do not increase during pregnancy it is important to maintain adequate intake. Vitamin D works in conjunction with calcium for the development of fetal bones and skeletal system. The vitamin D recommendation for pregnant women is 600 international units (IU) a day or 15 mcg, which you can get from the sun, fortified milk, fatty fish, eggs, or from a supplement.

  1. Choline

The American Medical Association (AMA) has found that choline may help with brain and spinal cord maturation during pregnancy. Choline is found naturally in animal products, eggs, beans and most nuts. According to the National Institutes of Health, this vitamin is frequently included to baby formulae also, because of its significant health advantages.

  1. Fiber

Constipation affects many pregnant women at some point throughout their pregnancy. Consume enough of fiber-rich fruits, vegetables, beans, and whole grains to avoid it. Drink plenty of water and get between 25 and 30 gm of fibre every day.

Every stage of life necessitates proper nutrition, but pregnancy and the months afterwards entail special dietary requirements for both women and kids. You and your baby have the best chance of being happy and healthy, not just during pregnancy, but also afterwards; if you eat a well-balanced diet and drink enough of water.

For expert advice, you can contact Kanupriya Khanna, a Senior Consultant Nutritionist & Dietitian holding more than 17 years of experience in child nutrition. Because of her sheer involvement in making a difference in people’s life by inculcating healthy food habits and lifestyle, Kanupriya Khanna is ranked as one of the best dietitians in Delhi. (Dietary needs of Children During the Pandemic 🙂

 

Categories Pregnancy nutrition

Vitamin D Supplementation in Pregnancy

Categories Pregnancy nutrition Tags , , , , , , , Author kanupriya123 Posted on

Vitamin D Supplementation in Pregnancy- An overview

One of the major sources of vitamin D is Sunlight and it is used by the body to
absorb calcium for healthy bones and teeth. Vitamin D is a fat-soluble vitamin and a
key modulator of calcium. Apart from sunlight, vitamin D is also found in oily fish,
eggs, and fortified products. The role of vitamin D in pregnancy is crucial for bone
metabolism. The latest evidence suggests that people who fall under the high-risk
group like vegetarians and women with limited sunlight exposure are more likely to
be affected by Vitamin D deficiency. In addition, infant&#39;s vitamin D level is largely
dependent on the maternal Vitamin D status.

Effects of vitamin D deficiency in pregnancy
Vitamin D is one of the most important supplements in pregnancy as its deficiency in
pregnant women can create pregnancy complications like pre-eclampsia, diabetes,
preterm birth, and small babies. Even after birth, babies born with vitamin D
deficiency suffer from bone growth, or even rickets in severe cases.
During pregnancy, Vitamin D deficiency also results in disordered skeletal
homeostasis, congenital rickets, and even fractures in infants.

What are the normal Vitamin D levels in pregnancy according to different
reports?
As per Institute of Medicine recommendations, 20ng/ml in pregnancy is normal,
whereas the Endocrine Society recommends 30ng/ml. Most experts agree that 1000-
2000 international units daily are safe during pregnancy.

According to the Food and Nutrition Board at the Institute of Medicine of the National
Academies, the intake of 600 international units per day is sufficient during
pregnancy.

Vitamin D Supplementation in Pregnancy:

Conclusion
The information on optimum vitamin D levels can be very overwhelming for most
people, but we cannot ignore the importance of Vitamin D supplements needed
during pregnancy. It’s often recommended that you must seek medical advice and
nutritionist advice to make sure your vitamin D levels are optimum. Kanupriya
Khanna, a well-renowned name in pre and post-natal health and is one of the best
dietitians in Delhi with over 17 years of experience can help you with your pre and
post-natal nutrition needs.

Also Read: 10 Varieties Of Root Vegetables And Their Incredible Health Benefits During Pregnancy

Categories Nutrition and Covid, Nutrition Blogs, Recipe

Healthy Concoctions to Boost Your Immune System 

Categories Nutrition and Covid, Nutrition Blogs, Recipe Tags , , , , , , , , , , , , Author kanupriya123 Posted on

Thinking how to boost your immune system? Have a look below:

Concoction 1: 

Include this herbal tea in your healthy diet plan. Simple and quick to make – it’s one of the best home remedy to boost immunity and fight against infections.

Ingredients

  • ginger- 1/2 tsp
  • turmeric- 1/2 tsp
  • black pepper- a small pinch
  • cinnamon – 2 pinches
  • honey- 1 tsp

Method: Take one of water and boil everything together except honey. Next add honey and sip.

Concoction 2
Ashwagandha is considered a sort of magic herb that helps kick up the immune system by several notches. It further stabilizes blood sugar and reduces anxiety and stress.

Ingredients

  • 5-inch piece dried ashwagandha root, approximately
  • 1 tsp honey 

Method: Wash and boil the root in 1/2 a liter of water. Allow to boil for about 5 to 7 minutes. Strain into a cup and then stir in the honey.

Concoction 3
Basil (Including tulsi) are strong immunity food ingredients. It can help cure regular fever that is caused due to bacterial and viral infections.

Ingredients

  • 1/4 cup basil 
  • 1 tsp honey
  • 1/2 tsp lemon juice 

Method: Put the basil leaves into a saucepan with a half-liter of water. Bring to a boil. Then bring down the flame to low for 3 – 4 minutes. Strain into a cup, and add the honey and lemon juice into it. Stir and sip.

If you are looking for more such ideas and suggestions get in touch with Kanupriya Khanna.a

Kanupriya is one of the best child dietician and pregnancy nutritionist in Delhi. A certified practitioner, she will give you concise advice on how and what to eat.

You can also check her website at https://kanupriyakhanna.in for some healthy diet plans and food recipes for kids.

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