Diet & Nutrition

Eating out Made Healthy
In today’s fast paced world – We all find ourselves frequently eating out. If we could choose healthy options then we could have our cake and eat it too. Here are some quick tips to ensure that you can enjoy your night out and not compromise on your health.

1. Stay away from Buffets – A Buffet generally has a large variety and this leads to over eating. You will surely cross your calorie requirement. Excess calories always get stored in your body as fats and hence leads to weight gain.

2. Smart Starters – Order the baked, grilled, roasted options. Avoid fried. Order limited quantity as these can fill you up.

3. Super Soups – Choose a soup which has the actual vegetable or meat pieces and not strained. Stay away from creamed soup as these pack on extra calories.

4. Mmmm Main Course – Read the menu carefully and opt for the non-creamy dishes. Plan your meal to include unrefined carbohydrates, vegetables and a serving of protein as well.
This will ensure that you have a balanced intake.
5. Delightful Desserts – Here is where we spread the love. If desserts must be ordered then always think about sharing.

Choosing the right restaurant is very important. Book your table in advance so that you do not have to wait too long. Waiting makes you hungry and this results in binge eating. Pregnant moms and children should eat a healthy snack before they head to the restaurant. Check with the restaurant in advance about options for children if you have kids going to the restaurant with you.

Children get bored very easily. Carry a few simple entertainment options with you. Ask for the high chair in the restaurant so that your child can sit in one place and not create a nuisance. A simple suggestion for young children is to use the car seats strapped onto the restaurant chairs if a high chair option is not available.

I am sure that you have heard this enough number of times – “The baby is eating what you are eating”. This is one of the most common statements that is repeated time and again to pregnant moms by well meaning family and friends. Most of us do know that eating right is helping the baby develop physically and mentally. Besides this it also helps the mom to stay fit and healthy, gain the right amount of weight and have a better birth experience. But then there are so many foods out there, so what exactly am I supposed to concentrate on ? A Balanced Diet, Yes. But besides this a special focus on some of the vital nutrients would be great as well.

CALCIUM – Calcium is needed for the formation of teeth, skeletal system, nervous system, muscles and heart. Just about everything. Calcium is best absorbed when vitamin D is present which is why most calcium supplements come with a small dose of Vitamin D. The main sources of calcium are milk and milk products.

Consume 2-3 cups of milk per day to meet your calcium requirements during pregnancy. Other sources of calcium will include dark green leafy vegetables, legumes, sesame seeds, nachni and jaggery. The best source of Vitamin D is sunlight which your body can absorb through the skin. Some food sources of Vitmain D include Salmon, Mushrooms and Egg Yolk.

Essential Fatty Acids – There are three main types of Essential Fatty acids that your body needs during pregnancy. Omega-3, Omega-6 and Omega-9. There are certain kinds of Omega-3 fats, called EPA and DHA which are essential for the normal development of your baby’s brain, nervous system and immune system. There has been a lot of research which has proved conclusively that Omega-3 fats are critical in the formation of the human brain in the womb and in the first couple of years of life. It is essential that Essential Fatty Acids are consumed in the form of food as your body is unable to produce these naturally. Some food sources of Essential Fatty Acids include Fish, Hemp seeds, Flax Seeds, Walnuts, Almonds, Olive Oil, Eggs, Whole grain foods and Dark Gree leafy vegetables.
Folic Acid – Folic acid is the synthetic form of folate which is part of the vitamin B family. This nutrient is specially important in the three months prior to conception and in the first trimester of pregnancy. It is recommended that if you are a woman of child bearing age and are planning to have a baby then you should start taking a folic acid supplement regularly. It is essential for the development of the baby’s brain, skull and spine. Adequate intake of folate can help prevent abnormalities and birth defects related to the spine. Natural sources of Folic acid include legumes, fortified cereals, oranges and green leafy veegtables.

Ensuring that you consume adequate amounts of these vital nutrients is essential for every pregnancy so make sure that you include generous portions in your daily diet.

Pregnant Moms also need to eat every 2-3 hours which means six meals. Lets look at the combination of different food categories that should make your every meal. These would be your main meals. Each of your main meals must contain all the five food groups – Carbohydrates, Vegetables/Fruits, Protein, Milk Protein and Fats. All of these nutrients work in tandem with each other and hence there is maximum nutrient absorption. Imagine if my hand was missing one finger, the hand would not be fully functional right ? The same way if any food group is missing from the meal then the absorption of nutrients is not optimum.

I am sure that you have heard this enough number of times – “The baby is eating what you are eating”.
This is one of the most common statements that are repeated time and again to pregnant moms by well meaning family and friends. Most of us do know that eating right is helping the baby develop physically and mentally.
Besides this it also helps the mom to stay fit and healthy, gain the right amount of weight and have a better birth experience.
But then there are so many foods out there, so what exactly am I supposed to concentrate on? A Balanced Diet, Yes.
But besides this a special focus on some of the vital nutrients would be great as well.

Fruits and vegetables are loaded with valuable vitamins and minerals.
Also they are low in calories and hence can be consumed in larger quantities to satiate hunger.
Whenever you are hungry you may want to have a fruit or a salad. Choose a wide range of colors as in some senses every color denotes a different nutrient. It does not mean that you have to eat every color every day but over a week have as many colors as possible.
Vegetables and Fruits should be of a multitude of colors.
A rainbow diet is what is recommended.
The recommendation is 2 servings minimum from fruits and 3 servings from vegetables per day.
Each serving is considered as about 100 grams of the fruit or vegetable.
Do not fry your vegetables as this will kill the nutrition value.
A juice or soup without the fibre is also very low in nutrition so try and eat your fruits and veggies and not drink them.
If you do feel like drinking a juice or soup make sure that you do not strain it. Vegetables and Fruits are rich in vitamins and minerals and help you to maintain a healthy pregnancy.

Water is a must for absorption of nutrients and also to ensure that you do not get dehydrated.
Mild dehydration can result in pre term contractions hence ensure that you keep that bottle of water close to you and keep sipping.
A minimum of two litres and then drinking to thirst is the rule to follow.
Supplements prescribed by your doctor must not be ignored.
They ensure that any dietary deficiency is taken care of but they are not considered a substitute for a healthy diet.

Congratulations! You are in the second trimester of your pregnancy and here is the guide to eating right and adequately in the second trimester. This article talks about the essential nutrients that a mum to be must consume during her pregnancy along with a focus on the extra calorie intake in your second trimester

Pregnant Moms need to eat every 2-3 hours which means six meals. A combination of different food categories should make your every meal. These would be your main meals. Each of your main meals must contain all the five food groups – Carbohydrates, Vegetables/Fruits, Protein, Milk Protein and Fats. All of these nutrients work in tandem with each other and hence there is maximum nutrient absorption. Imagine if my hand was missing one finger, the hand would not be fully functional right ? The same way if any food group is missing from the meal then the absorption of nutrients is not optimum.

From the second trimester, the mother needs to consume 300 extra calories per day. This can come from a vegetable sandwich, a fruit and a cup of milk. That’s all that is required additionally per day.

As opposed to popular belief, It is advisable to not consume extra ghee in the second trimester and third trimester, as this will not make delivery easier. Also in the breast feeding phase only about 300-500 extra calories need to be consumed. Ghee and sugar should not be consumed in the breastfeeding phase as this has no connection with the mom producing more milk. This will only make the mother gain weight.

Follow the chart below for an indication on a good meal plan during the second and third trimester

f you are a first time mum, you are probably wondering what the right amount of additional calorie intake is in order to ensure that you and your baby are healthy and get the essential nutrients and vitamins

Pregnant Moms need to eat every 2-3 hours which means six meals. Let’s look at the combination of different food categories that should make your every meal. These would be your main meals. Each of your main meals must contain all the five food groups – Carbohydrates, Vegetables/Fruits, Protein, Milk Protein and Fats. All of these nutrients work in tandem with each other and hence there is maximum nutrient absorption. Imagine if my hand was missing one finger, the hand would not be fully functional right ? The same way if any food group is missing from the meal then the absorption of nutrients is not optimum.

It is important to take note however that in the first trimester the mother does not need additional calories. If she is unable to eat too much she should not worry as the baby is taking small portions only. If she has excessive vomitting then she should consult the doctor i.e. if she is unable to retain anything.

You can also do a few things yourself to help with the nausea:
1. Eat small meals and make sure you stay away from fried and processed foods. Also stay away from sugary foods.
2. If this is a morning affliction for you, then don’t just jump out of bed raring to go. Keep a jar of dry crackers or plain biscuits next to your bed. Reach for one as soon as you wake up and nibble on it. Lie back and snooze for an additional 15 minutes and then get started.
3. If it is “Anytime” affliction then I would recommend snacking on a dry toast or a plain biscuit every couple of hours. These are carbohydrates and will help settle the stomach acids.
4. Run an inventory of smells which trigger off the nausea. For some it may be the toothpaste and for others it may be certain foods. Try and keep away from the smells which irritate you.
5. Ginger plays a great role in helping you handle this condition. Nibbling on a tiny sliver of ginger or mixing ginger juice with a little honey and consuming a teaspoon when you feel uncomfortable can give relief.
6. You could also avoid spicy foods and make sure you eat your high protein foods with enough fibre in the form of fresh fruits of vegetables

The human body is about 60% water and hence it is necessary for our health and well being. It forms an integral part of our cells, blood, aids digestion, helps waste elimination and also lubricates the joints. If your little one drinks too little it can lead to dehydration and you may notice the following symptoms:

• • Fatigue
• • Headache
• • Dry mouth
• • Muscle weakness
• • Dizziness
• • Lightheadedness

In fact water is essential for optimum Brain function as well.
So How much water does my child need ?
This would depend on the body size, physical activity and the weather. The following table gives a base indication of the amount of water your child must drink on a daily basis. Each cup would be equal to 6 ounces.

1 – 3 years about 4 cups

4 – 8 years about 5 cups

9-13 years about 8 cups for boys about 7 cups for girls

14-18 years about 11 cups for boys about 8 cups for girls
It is important to stay away from sugar sweetened drinks and juices. Even a couple of servings per day can lead to the child being over weight. These drinks also tend to fill up the stomach and hence the child would not eat adequately at meal times. Naturally this will compromise on the over all nutritional intake. Exercise caution when offering fruit juices on a regular basis to your child as these are high in sugar and this would mean higher intake of calories.

Avoid caffeinated drinks for children as too much caffeine can cause nervousness, upset stomach, difficulty in sleeping and reduced iron absorption.
Children find juices and colas attractive because they are sweet and have flavor. It is important as parents to encourage the switch to regular water and here are some tips:

• • Avoid stocking colas and juices at home.
• • Squeeze some lime to flavor the water.
• • Offer chilled water.

Water is the Essence of Life – Teach your Child to Drink Up !!!!

Pregnancy is considered to be the most important phase in a woman’s life. It is the foundation to future generations literally. When a woman is pregnant there is a lot of advice provided on what to eat and how much to eat and what’s good for the mum and baby and what’s not. Pregnant Moms need to eat every 2-3 hours which means six meals. Three would be main meals and three are considered as snacks. Let’s start with the basic concept of making a food plate. These would be your main meals. Each of your main meals must contain all the five food groups – Carbohydrates, Vegetables/Fruits, Protein, Milk Protein and Fats. All of these nutrients work in tandem with each other and hence there is maximum nutrient absorption

In this article we will look at the importance of carbohydrates in a pregnant mum’s diet.
Carbohydrates form the staple of all diets.. Carbohydrates are the base of any food pyramid and hence a must in your pregnancy diet as they contribute to building each and every part of the baby.

We need Carbohydrates as they provide energy and fibre and most of us end up consuming more than about 50% of our daily nutritional intake as carbohydrates. We need about 6-11 servings per day and the way to understand a serving is one 8″ roti or one slice of bread , one bowl of rice or ¾ cup of cereal is considered as one serving. It is important to remember that we choose Carbohydrates which are unrefined as most of the nutrients are maintained. Refined Carbohydrates may taste better but they are low in nutritional value and end up contributing more to the calorie intake than the nutritional intake. Carbohydrates during pregnancy specially will help to neutralise the acids in the stomach and hence will reduce the feeling of nausea and acidity. Having a small healthy carb every 2 to 3 hours can help a pregnant mom feel more comfortable. Choose from a wide range of grains like brown rice, wheat, jowar, bajra, nachni, oats etc to get your daily intake of this food group. Carbohydrates can also be found in smaller quantities in fruits, vegetables and pulses.

You are always wondering if you are consuming the right amount of nutrients during your pregnancy. You want to make sure that what you eat helps in the growth and development of your baby in the right manner. There are certain essential nutrients that are truly vital during your pregnancy.  This article will give you a brief overview of how folic acid helps you and your baby during pregnancy.
Folic Acid – Folic acid is the synthetic form of folate which is part of the vitamin B family. This nutrient is especially important in the three months prior to conception and in the first trimester of pregnancy. It is recommended that if you are a woman of child bearing age and are planning to have a baby then you should start taking a folic acid supplement regularly. It is essential for the development of the baby’s brain, skull and spine. Adequate intake of folate can help prevent abnormalities and birth defects related to the spine. Natural sources of Folic acid include legumes, fortified cereals, oranges and green leafy vegetables.

Ensuring that you consume adequate amounts of these vital nutrients is essential for every pregnancy so make sure that you include generous portions in your daily diet.

Pregnancy is considered to be the most important phase in a woman’s life. It is the foundation to future generations literally. When a woman is pregnant there is a lot of advice provided on what to eat and how much to eat and what’s good for the mum and baby and what’s not. Pregnant Moms need to eat every 2-3 hours which means six meals. Three would be main meals and three are considered as snacks. Let’s start with the basic concept of making a food plate. These would be your main meals. Each of your main meals must contain all the five food groups – Carbohydrates, Vegetables/Fruits, Protein, Milk Protein and Fats. All of these nutrients work in tandem with each other and hence there is maximum nutrient absorption

In this article we will look at the importance of protein in a pregnant mum’s diet.

Protein is considered the building block of life. It helps in repair and growth of cells. At the time of conception the baby is tinier than a tiny dot and at birth is about 20 inches. This kind of phenomenal growth happens only in the womb. The baby starts life as a single cell and at birth is composed of trillions of cells and protein is responsible for this healthy cell division. On an average a pregnant mom needs to consume about 7-grams of protein per day.

One egg has about 6 grams of protein, a bowl of dal would have about 4 grams. A good trick to follow is that every time you eat make sure you have a protein food as well. Some of the foods which are a good source of protein are :
Non-vegetarian : Eggs, Chicken, Meat, Fish.
Vegetarian : Pulses, legumes, nuts, seeds, soy, sprouts.

Milk protein can be best got from dairy products. You do not need the full cream variety. Rather opt for skimmed or toned milk and milk products. This will provide you with calcium and protein which will work towards bone growth, teeth development, muscle growth and a healthy nervous system for your baby. You need approximately 500 ml of milk and milk products every day. Some healthy choices are skimmed plain milk, yoghurt, lassi and cottage cheese.

Eating for two is what comes to mind when you find out that you are pregnant. But is that really true ? When you announce your good news, you are inundated with well meaning advice and most of it is food related. And of course as a mother you want to do what is best for your developing baby. So let’s take a look at how to optimally plan your meals during pregnancy.
Pregnant Moms need to eat every 2-3 hours which means six meals. Three would be main meals and three are considered as snacks. Let’s start with the basic concept of making a food plate. These would be your main meals. Each of your main meals must contain all the five food groups – Carbohydrates, Vegetables/Fruits, Protein, Milk Protein and Fats. All of these nutrients work in tandem with each other and hence there is maximum nutrient absorption. Imagine if my hand was missing one finger, the hand would not be fully functional right ? The same way if any food group is missing from the meal then the absorption of nutrients is not optimum.

The main source of carbohydrates is grains. Choose the unrefined variety such as whole wheat, brown rice, ragi, jowar, bajra, oats etc. You need to consume a minimum of six servings per 24 hours. Each serving would constitute one medium roti, one slice of bread or ¾ cup of cereal. Carbohydrates are the base of any food pyramid and hence a must in your pregnancy diet as they contribute to building each and every part of the baby.

Vegetables and Fruits should be of a multitude of colors. A rainbow diet is what is recommended. The minimum consumption is 3 servings of vegetables and 2 servings of fruits per day. Each serving would constitute 100 grams of the fruit or vegetable. If you are fond of soups and fresh juices then ensure that you do not strain the soup or juice as this will help retain the fibre. Vegetables and Fruits are rich in vitamins and minerals and help you to maintain a healthy pregnancy.

Protein is considered the building block of life. It helps in repair and growth of cells. At conception your baby is a single cell and at birth the baby is made of trillions of cells. Hence good quality proteins are a must in your diet. Make sure that you include a generous portion of protein in every meal. Each serving would constitute a palm sized piece of lean meat, two eggs, a fistful of nuts etc. Some choices are lean meat, eggs, soy, sprouts, beans, pulses and nuts.

Milk protein can be best got from dairy products. You do not need the full cream variety. Rather opt for skimmed or toned milk and milk products. This will provide you with calcium and protein which will work towards bone growth, teeth development, muscle growth and a healthy nervous system for your baby. You need approximately 500 ml of milk and milk products every day. Some healthy choices are skimmed plain milk, yoghurt, lassi and cottage cheese.

Fats are also considered a nutrient as they aid in the absorption of fat soluble vitamins – A, D, E and K. However our choices should be from the mono and polyunsaturated varieties like olive oil, flax oil, rice bran oil etc. Very limited use of saturated fats like vegetable oil, butter and ghee is recommended. The total intake of fats in a 24 hour period is 6 tspns which includes all the oil in your cooking, the ghee on your rotis and the butter on your bread. Hence this naturally leaves no room for fried foods.

Water is a must for absorption of nutrients and also to ensure that you do not get dehydrated. Mild dehydration can result in pre term contractions hence ensure that you keep that bottle of water close to you and keep sipping. A minimum of two litres and then drinking to thirst is the rule to follow.
Supplements prescribed by your doctor must not be ignored. They ensure that any dietary deficiency is taken care of but they are not considered a substitute for a healthy diet.

If you are a soon to be mommy , are in your 1st trimester of you pregnancy and  worried about what must you be eating, how much of it and how many times, you have come to the right place.

In the first trimester of your pregnancy your baby is really tiny and your nutritional needs do not increase. So continue eating all the healthy foods that you have been eating till date just like prior to pregnancy.

The concept of nutrition in the first trimester has to be as follows:
Eat healthy

Eat normal

Eat fresh

Eat seasonal

Don’t try to increase your portion sizes.

Don’t stress if you cant eat certain foods as long as the rest of what you are eating is healthy
Eat small meals

Eat frequently

If you do need to eat out then make sure you eat hot cooked food
Try and follow a balanced diet and ensure that you get all the various food groups thru the day.
Here is a guide that you can follow to ensure you follow a balanced diet through the course of your pregnancy