What to eat when you are expecting?
Getting to be a mother is indeed a blissful feeling. The joy finds no bounds when you come to know that another life is inside you .Naturally you become doubly responsible to handle this particular phase carefully and confidently .You need to sail through the difficult period smoothly.
What you eat can easily determine the wellness of your expecting period. Armed with this knowledge you can easily handle the usual complications of pregnancy like Obesity, Diabetes and hypertension nausea etc. So read on…
Go whole on cereals and pulses, millet:
A regular intake complex carbs are very essential. It is ideal to have 60% of whole grains such as Millet like Ragi, Bajra, Jowar and legumes such as Rajmah, Chick Peas etc. along with usual Whole wheat Rotis, cooked rice ,dals etc. They also give you the daily dose of B-vitamins, fibre along with the extra calories for the healthy development of foetus. The fibre helps greatly in keeping your sugar levels under control and prevents Constipation, a common problem in expecting women.
Be generous on Milk and Milk products:
For healthy bone development of the foetus and to prepare the body for milk production for future lactating period, be generous on milk and milk products for they are the ultimate sources of high quality Calcium and Protein.
Never miss out on the bowl of vegetable salad:
A bowl of fresh vegetable salad can do more than one good to you. They form a cool healthy snack giving a great amount of fibre, vitamins and minerals. Also adds to the nutrient density of your meals. The fibre helps in fighting any digestion problems during the gestational period.
Have small and frequent meals-Nausea:
Never have large meals which can cause a lot of heaviness and strain on your digestion and abdomen. You could have small meals like splitting your lunch or dinner. Then do some smart snacking which are rich in fibre. This way you could very well fight your nausea away too. This is especially very useful who put on excessive weight during pregnancy and to deal with any acidity problems.
Good to go on ‘Sour’ foods:
During pregnancy the taste buds crave for the sour foods due to some physiological and hormonal changes. A good intake in the form of Citrus fruits and berries give a good amount of Vitamin C that can control nausea ,prevailing in some women for all the 9 months.
Take the fruit route:
Fruits, an important part of your daily diet can help in giving the very essential Folic acid and Vitamin C that help in strengthening the uterus and help in Iron absorption. This is very essential as the blood volume increases rapidly for to cope up with the demand of blood production for delivery and for the growth of baby itself. Folic acid also helps in averting neural defects in new-borns .
The green leafy vegetables can provide a great deal of iron ,calcium and fibre that can help a lot in satisfying the demands of Iron requirement and protect a lot of moms-to be from Anemia.
Add more of fish, eggs:
Cut down on meat and chicken based flesh foods. Add more Fish and eggs give the good form of fat, protein to prepare for your body to take on the more demanding motherhood. Good fat will keep any induced stress related increased cholesterol levels at bay.
Cut back on salt:
Toxemia is an abnormal condition of pregnancy characterized by hypertension and oedema and protein in the urine. Increased levels of sodium in your blood are responsible for this condition. It is not only the common salt that causes hypertension. Please take care of your intake of Baked foods, aerated drinks and processed foods also.
Handle sweet cravings smartly:
Craving for sweets is very common during pregnancy. If you are dealing with a weight issue then go for more of fruit juices, milk shakes ,dark chocolates, whole grain muffins than eating high calorie ,sugar laden chocolates, fondant cakes/tarts etc. which can form an undue burden on already increasing weight.
Do regular Yoga, Exercise:
Once you have successfully finished with the first trimester, it becomes very essential to kick start with your Yoga and exercise programmes. Breathing exercises are a must till the end of gestational period. However, always consult your gynecologists before starting your physical exercises to check on your current status of health.
Get holistic a little!
Go spiritual and connect with god for a happy and safe delivery of the baby. Naturopathy says having warm Jeera water and hot Rice Kanji with a dash of ghee does help in easing out digestibity problems during the last trimester Be confident to embrace motherhood , happily!!
Has over 8 years of experience in the field of Clinical Nutrition, Corporate nutrition, Healthy Food service management and Dietary management in preventive health care. As a corporate dietitian in various IT companies has counseled more than 500 odd people on Lifestyle Disorders and specific medical conditions. Has devised personalized diet charts along with one on one diet-counselling to people suffering from LSDs such as Obesity, Diabetes & heart diseases and other medical conditions. As a Diabetic Educator with Apollo Hospitals has worked in close association with people in fighting Diabetes and arming with Diabetic Management tools helping them lead a quality life
Has conceived and executed Obesity and Diabetes campaigns that comprises of health screening to treatment complete with customised diet counselling of the target customers.
As a Head-Dietitian at Sanjeevanam, a holistice centre with 3 centres in Chennai and 1 in Bengaluru has effectively combined holistic healthcare concepts with Dietary management principles in treating diseases. Has been planning and executing healthy menu concepts and dishes imbibing Indian traditional medicine system, Ayurveda into contemporary food styles and eating habits.
Has organised Seminars and presentations represented the company in various health forums and in many corporate units such as Orchid Pharma ,CSS corp, TCS, TAFE, Madras School of Social Work, 'Magalir mattuum 'forum for rural women, Income Tax office, Scope International
Has been a part of health forums such as AYUSH and had represented the company in international conference by ICCOA(Organic Agriculture)in Benguluru.
Recently handled a 4 day episode on diet and healthy recipes on RAINBOW FM, Chennai in a programme called ‘Sappadu Ready’. Also on the Expert panel for Mahindra Retail group-Mom and me as their nutrition expert for their Magazine and website called the Mom’s Lounge (South Zone)
Has recently started a page on Facebook which gives away daily tips for a healthy living to engage health enthusiasts from different walks of life.
Currently, a nutrition entrepreneur, has successfully started a nutrition consultancy- which aims to provide nutritional and dietary Services for Individuals, corporate and schools as summarized in the web-site-