Hello Readers, these are some tips on nutrition during pregnancy:
1) EAT VARIETY OF FOODS: This allows you an intake of different minerals & vitamins.
2) MAINTAIN A HEALTHY WEIGHT: Do not cut on calories. You need 300 extra calories on an average per day to achieve a recommended & a proper weight gain of 12-13kgs.
3) CHOOSE FOODS IN LOW FAT & LOW CHOLESTEROL:
a) Too much fat in food can lead to excess weight gain.
b) As much as you gain extra during pregnancy will you have to lose post delivery.
c) Cholesterol is normally elevated during pregnancy.
d) Keep protein intake high. Have legumes as they have low fat protein & high iron.
e) Choose low fat dairy products.
f) Take calcium for baby’s bones & teeth.
4) EAT PLENTY OF FRUITS, VEGETABLES & GRAINS:
a) These provide fiber to prevent constipation.
b) Grains are great source of energy.
c) Choose Fruits containing Vitamin C & folacin. E.g. Green leafy vegetables & liver.
5) USE SUGARS ONLY IN MODERATION: “Baby eats what you eat & remember Sugar is not nutritious”
a) Sugar is empty calories & replaces nutrient rich calories. Therefore, making you “NUTRIENT DEFICIENT” & leading to weight gain.
6) Use salt in moderation:
a) Avoid processed foods.
b) Intake of high sodium foods leads to water retention in body & therefore increased swelling.
7) DO NOT DRINK ALCOHOL.
8) TO CONTROL NAUSEA:
a) Eat small meals often, every hour or two.
b) Drink liquids an hour before & an hour after eating.
c) Drink unsweetened juices. E.g. ginger ale, skimmed milk, homemade lemon.
d) Eat simply prepared food. E.g. Boiled, baked, steamed.
e) Eat unseasoned & mild flavored food.
f) Ginger is a natural remedy for motion sickness & digestive upset.
9) DO NOT EAT LARGE MEALS.
10) DO NOT DRINK LIQUIDS WITH MEALS.
11) DO NOT DRINK LARGE AMOUNTS OF TEA/COFFEE.
12) DO NOT DRINK BEER/ ALCOHOLIC BEVERAGES.
13) AVOID FAT IN COOKING.
14) DO NOT EAT GRAVIES, SAUCES,BACONS, SAUSAGES, PORK,CAKES, and PIES as these may cause heart burn, stomach upset & are limited in nutritious calories.
15) DO NOT EAT HIGHLY SALTED/SPICY FOOD.
16) AVOID GAS-FORMING FOODS. E.g. CABBAGES & ONIONS.
17) TO CONTROL CONSTIPATION:
a) Drink 8-12 glasses of water every day.
b) 1-2 glasses of water before breakfast are helpful.
c) Eat at regular times.
d) Eat slowly.
e) Eat whole grains and cereals.
f) Increase fiber intake along with adequate water intake.
g) Have whole fruits instead of juices.
h) Eat dry fruits like raisins, figs.
i) Exercise as per therapist/doctor’s suggestion.
j) DO NOT TAKE LAXATIVES/ENEMAS WITHOUT PRESCRITION.
18) TO CONTROL HEARTBURN:
a) Avoid Spicy/acidic/ high fat content/salty/overly seasoned food.
b) Avoid lying down immediately after meals.
c) Keep head elevated when lying down after meal.
d) Drink liquids after meal, not during meals.
e) Avoid carbonated beverages.
f) Avoid caffeine.
g) DO NOT TAKE ANY MEDICATIONS WITHOUT DOCTOR’S PRESCRIPTION.
Please feel free to give your suggestions.
Happee Reading & Healthy Eating,
Thanks & Regards,
Dr.Rhutuja A. Kudalkar (B.P.Th)
Consulting Physiotherapist.
Certified in Pre & Post Natal Exercises. (SCW)(U.S.A)
1) EAT VARIETY OF FOODS: This allows you an intake of different minerals & vitamins.
2) MAINTAIN A HEALTHY WEIGHT: Do not cut on calories. You need 300 extra calories on an average per day to achieve a recommended & a proper weight gain of 12-13kgs.
3) CHOOSE FOODS IN LOW FAT & LOW CHOLESTEROL:
a) Too much fat in food can lead to excess weight gain.
b) As much as you gain extra during pregnancy will you have to lose post delivery.
c) Cholesterol is normally elevated during pregnancy.
d) Keep protein intake high. Have legumes as they have low fat protein & high iron.
e) Choose low fat dairy products.
f) Take calcium for baby’s bones & teeth.
4) EAT PLENTY OF FRUITS, VEGETABLES & GRAINS:
a) These provide fiber to prevent constipation.
b) Grains are great source of energy.
c) Choose Fruits containing Vitamin C & folacin. E.g. Green leafy vegetables & liver.
5) USE SUGARS ONLY IN MODERATION: “Baby eats what you eat & remember Sugar is not nutritious”
a) Sugar is empty calories & replaces nutrient rich calories. Therefore, making you “NUTRIENT DEFICIENT” & leading to weight gain.
6) Use salt in moderation:
a) Avoid processed foods.
b) Intake of high sodium foods leads to water retention in body & therefore increased swelling.
7) DO NOT DRINK ALCOHOL.
8) TO CONTROL NAUSEA:
a) Eat small meals often, every hour or two.
b) Drink liquids an hour before & an hour after eating.
c) Drink unsweetened juices. E.g. ginger ale, skimmed milk, homemade lemon.
d) Eat simply prepared food. E.g. Boiled, baked, steamed.
e) Eat unseasoned & mild flavored food.
f) Ginger is a natural remedy for motion sickness & digestive upset.
9) DO NOT EAT LARGE MEALS.
10) DO NOT DRINK LIQUIDS WITH MEALS.
11) DO NOT DRINK LARGE AMOUNTS OF TEA/COFFEE.
12) DO NOT DRINK BEER/ ALCOHOLIC BEVERAGES.
13) AVOID FAT IN COOKING.
14) DO NOT EAT GRAVIES, SAUCES,BACONS, SAUSAGES, PORK,CAKES, and PIES as these may cause heart burn, stomach upset & are limited in nutritious calories.
15) DO NOT EAT HIGHLY SALTED/SPICY FOOD.
16) AVOID GAS-FORMING FOODS. E.g. CABBAGES & ONIONS.
17) TO CONTROL CONSTIPATION:
a) Drink 8-12 glasses of water every day.
b) 1-2 glasses of water before breakfast are helpful.
c) Eat at regular times.
d) Eat slowly.
e) Eat whole grains and cereals.
f) Increase fiber intake along with adequate water intake.
g) Have whole fruits instead of juices.
h) Eat dry fruits like raisins, figs.
i) Exercise as per therapist/doctor’s suggestion.
j) DO NOT TAKE LAXATIVES/ENEMAS WITHOUT PRESCRITION.
18) TO CONTROL HEARTBURN:
a) Avoid Spicy/acidic/ high fat content/salty/overly seasoned food.
b) Avoid lying down immediately after meals.
c) Keep head elevated when lying down after meal.
d) Drink liquids after meal, not during meals.
e) Avoid carbonated beverages.
f) Avoid caffeine.
g) DO NOT TAKE ANY MEDICATIONS WITHOUT DOCTOR’S PRESCRIPTION.
Please feel free to give your suggestions.
Happee Reading & Healthy Eating,
Thanks & Regards,
Dr.Rhutuja A. Kudalkar (B.P.Th)
Consulting Physiotherapist.
Certified in Pre & Post Natal Exercises. (SCW)(U.S.A)
