Pregnant during the lock down? Here’s how to stay safe and healthy
Staying at home during the lock down can be trying, especially for pregnant women since the body undergoes many changes, and they also have hormonal and mood swings. Thriive expert Maadhuri R Sharma, a certified nutritionist shares health tips for would-be-moms to make life easy during this period.
Calorie intake should be increased by approximately 300 kcal per day during pregnancy. Contrary to the population belief that a mother must eat for two, meaning she should double her calorie intake.
Protein intake is 60 gms /day according to the National Institute of Nutrition, which represents an increase from 46 gms/day in a non- pregnant state, thereby reflecting 1.1 gms/kg/day from a 0.8g/ day / kg.
Carbs should be 45 to 64 percent of daily calories including six to nine servings of whole grain daily.
The total fat intake should be 20 to 35 percent of daily calories. Pregnant women require 1000 mg per day of calcium and 27 mg per day of iron.
A daily prenatal vitamin is recommended before pregnancy and after conception. Folic acid is required to support rapid cell growth, cell replication, division, fetal and placental development.
Iron supplements are routinely recommended as the iron requirement is double. A standard 27 mg of elemental iron is recommended. Vitamin C helps with iron absorption. Certain folic acid rich foods are soya beans, cooked chawli (cow peas), matki dal and chawli leaves.
Vitamin D is a fat soluble vitamin found in milk, natural sources such as eggs and salmon. It is also generated in the body when the skin is exposed to the sunlight. Vitamin D deficiency is common in pregnant especially in vegetarians.
Protein foods for non-vegetarians
Protein sources for non- vegetarians is eggs, dairy and animal products. They should avoid shark, swordfish and mackerel. It is recommended to have fish low in mercury.
Say no to coffee and liquor
Pregnant women should abstain from coffee and alcohol.
Vitamin D supplements
Vitamin D supplements are recommended for women who do not drink milk or consume food fortified with Vitamin D.
A Vitamin B12 supplement is also recommended for women who follow a vegan diet. 1200 to1500 mg calcium per day is essential.
Grains and pulses
Eat six ounces of grains per day in 1st trimester, seven ounces in 2nd trimester and eight ounces in 3rd trimester.
1 ounce = 1 slice of bread
1 cup of ready to eat cereal
1/2 cup cooked rice or pasta
Veggies and fruits proportion
2.6 cups in a day are required in the 1st trimester and 3 cups in the second and third trimester. Fruits intake should be 1.6 to 2 cups a day.
Eat more small meals
Eat four to six meals in a day instead of three big meals. This will relieve the heartburn. Put as much colour as you can can on your plate in fruits & veggies.
Fiber in your diet will help you relieve constipation. Try and consume more green leafy vegetables. Fiber rich food are rajma, whole moong, cooked matki and kabuli chana.
Drink adequate water
Do not reduce the water intake, thinking you are at home and not going out. Drink two to three litres of water daily.
Munch on nuts and chia seeds
Have chia seeds and nuts, few soaked almonds, a walnut and a date. Nuts are a rich source of Omega 3.
Curd and calcium
Pregnant women should have curd during this heat. It is a good source of calcium and probiotics. You can make a yoghurt parfait for yourself to satisfy your sugar cravings as it is a cooling and a healthy dessert.
Certain calcium rich food are til, whole milk paneer, cheese and cooked soybean.
Eat Satvik food
According to Ayurveda, Satvik food of whole grains, fruits, nuts and veggies that give viitality to the mother and the baby is healthy.
No junk food
If u get a craving for junk food, indulge a little by having some of what you really crave, but eat some healthy whole grain food, fruits and vegetables to balance it.
Stay away from carbonated drinks
Avoid carbonated drinks as they are just empty calories and provide no real nutrition to you and the baby.
You can make a mukhwas for yourself to overcome nausea. Make it of ajwain for digestion, almond, gaund(edible gum), til for good calcium, saunf and khus khus.
Exercising is important
Exercising is very important during your pregnancy to give you strength and endurance. It is beneficial since it will tone your muscle and keep you agile to have easier labour.
We hope that you have enjoyed the reading and found some useful tips to have a smooth pregnancy. Click here to connect with our Thriive expert