Diet & Nutrition

Healthy eating during pregnancy is critical to your baby's growth and development. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, breads and grains, protein sources and dairy products

Ask anything about diet & nutrition

Baby's Food Chart This Month: Quantity and routine

Finally, your baby has turned 6-months-old and your wait to feed him with solids is also over. Many mothers wait for this important moment eagerly when their little one can enjoy variety of foods and stimulate their taste buds. It is pure fun to watch how the expression on your little one’s face changes as he/she tastes new flavours. However, you also need to remember that at this age breast milk is still considered to be most important part of your baby’s diet. WHO recommends exclusive breastfeeding till 6 months of age, and breast milk to complement solids for the next year or more. Nutrient Requirements of 6 Months Old Infant: Here are the nutritional components in baby food for 6 months old: Calcium: Calcium in food is essential for their bone and teeth development. Iron: Iron helps carry oxygenated blood to all the developing parts of the body. Zinc: Zinc helps cell repair and growth. Fat: Fat insulates the baby and helps in brain development. Carbohydrates: Carbohydrates are the primary source of energy and fuels their day-to-day activities. Protein: These are a must for growth as they act as building blocks for cells. Vitamins: Different vitamins contribute to the growth of the baby differently, and almost all the vitamins including Vitamin A, B1, B2, B3, B6, B12, C, D, E and K are essential to the baby. Minerals: Minerals like sodium and potassium directly influence the growth of the baby.   Best Foods for Six-Month-Old Baby: Options for healthy food for six month old baby include the following given below: Fruits puree: Fruits can be steamed and mashed or pureed to be given as their first solid food. The popular fruits that are given as baby foods are apple, banana, pear, avocado, chikoo and peach. Vegetable puree: Vegetables such a sweet potato, potato, carrot, sweet pumpkin, french beans etc. can be steamed and given either as finger food or as a puree. Pulses Soup: Variety of pulses, especially dals can be boiled with water and the soup of the dal, which contains the nutrient extract of it, can be given as a source of proteins to babies. Rice porridge: Rice is a good source of carbohydrates and vitamins for babies. Broken rice can be given as porridge, made in breast milk or formula milk. Cereal porridge: Porridge can also be made from a variety of single grain cereals like wheat, millets, barley, oats, etc. in breast milk or formula milk. These cereals can be dried and powdered together or separately, to make a mix for the gruel. Vegetable soup: A variety of vegetables can be boiled in water, and the stock can be used for making soup. Yoghurt: Although cow’s milk is not allowed until the age of one for babies, unsweetened yoghurt can be given in moderate amount as an alternative to purees. Content source Featred image source

29 Saves

10 Foods To Avoid During Pregnancy

Pregnancy is the time when you realise that your food habits, taste, likes and dislikes change tremendously. Something that you loved before might make you puke when you're pregnant. Apart from this, you may have sudden food cravings that may even surprize you. Undergoing so many changes within your mind and body is not a joke. all you need to keep in mind is, What to consume and what to avoid at this stage.   Unpasteurized Milk, Cheese, and Juice  Unpasteurized cow or buffalo milk and dairy products like unpasteurized cheese should be avoided as they contain harmful bacteria like Listeria, Salmonella, and E. coli which can cause infection in your stomach. Unpasteurized juices can also cause bacterial infections so avoid drinking juice from a store and make your own fresh juice by thoroughly rinsing fruits. Always boil milk before drinking and Avoid using outside paneer variety and street food for your safety.  Partially Cooked Egg, Meat, or Fish Check whether your egg or meat is properly cooked as raw egg or meat can be contaminated with Salmonella which can cause premature birth. Symptoms like fever, stomach cramps, nausea and vomiting, can be seen in a mother infected with Salmonella. Foods containing raw eggs like salad dressings, poached eggs, homemade ice-creams, and cake icings should be avoided. Pregnant woman should always eat thoroughly cooked eggs or use pasteurized eggs. Raw fish like shellfish, can cause infections to the mother making her weak and dehydrated as it is contaminated with Salmonella, Listeria, norovirus, vibrio, and parasites. Excess of Vitamin Supplements Vitamin Supplements should always be taken after consulting a doctor, as excessor high dose of vitamins and minerals is not good for your infant. Like, intake of too much Vitamin A can cause developmental abnormalities in the fetus; more of Zinc can destroy the immune system. Caffeine Use of caffeine should be limited and if possible should be avoided for the first trimester of your pregnancy to reduce the risk of miscarriage. Tea, Coffee, Chocolate, and energy drinks with caffeine should be avoided. The recommended daily intake of caffeine for pregnant women is less than 200 mg per day which is about 2-3 cups. Intake of high caffeine drinks during pregnancy can limit the fetal development which may result in low birth weight. Unwashed Fruits and Vegetables Avoid consuming unwashed produce as they contain harmful bacteria and parasites like Salmonella, Listeria, E. coli, and Toxoplasma which can cause disease and harm both, the mother and the baby. So to minimize the risk of infection, thoroughly rinse, peel, and cook the vegetables and fruits. Raw Sprouts Sprouts are one of the healthiest foods which are high in protein, vitamins, and dietary fibers. Though raw sprouts like alfalfa, mung bean, clover sprouts can cause food poisoning as they are grown in warm and humid conditions and bacteria can get into the seeds of the sprout,try eating cooked sprouts which may be easy to digest and free from bacteria. Alcohol Pregnant women should completely avoid alcohol as it can be really dangerous for the baby and effect the baby’s brain development. Consuming alcohol can lead to miscarriage and stillbirth.No amount is considered safe, so it’s advised to avoid it totally,or soda base cold drinks as it is not good for the growth of your baby.  Food causing heat in the body  Reduce the use of cinnamon, garlic, eggplant, papaya, pickle, fenugreek seeds and carom seeds from your diet as these foods tendency is hot and consuming it is believed to be unsafe for a pregnant lady.Unripe papaya contains latex that can cause uterine contractions and may lead to miscarriage. Likewise brinjals or eggplants contain phytohormone that helps in the treatment of amenorrhea and premenstrual syndrome which can trigger menstruation.  High Mercury Fish Mercury found in sea and polluted water is a highly toxic element. Large fish living in the oceans like shark, swordfish, king mackerel, and tuna can collect high amounts of mercury into them. Consuming these fishes during pregnancy can be toxic to immune system and nervous system. So it is advised for pregnant women to consume high mercury fish just 1-2 servings per month. Although, they can eat fatty fish twice a week that are rich in omega-3 fatty acids.  Leftovers and frozen food Leftover foods which are a day old should not be consumed during pregnancy as it may lead to gastric troubles and acidity, so try to eat freshly prepared foods. Avoid eating food that is open for more than couple of hours in an event or a party. Do not consume frozen foods that has not been stored and heated at the right temperature as it can be contaminated with bacteria and cause food poisoning.  Apart from all these proper hygiene is necessary when handling and preparing any food and drink. Developing baby’s growth depends on the mother’s food intake and the right food will give a healthy baby.     Feature Image Source

5 Saves

Tips for 6th month pregnancy diet and nutrition

As you move into your 6th month of pregnancy, you will notice that your developing baby grows more used to a routine of activity and rest. Meanwhile, you yourself will experience a host of bodily symptoms from hands and feet swelling to lower back pain, gastric issues, increased vaginal discharge and even bleeding gums. You will have begun experiencing hunger like you haven’t felt it before – both frequently and intensely. Here is a list of what to eat in 6th month of pregnancy 1. Vitamin C Due to the high volume of blood in your body at this stage of pregnancy, you may begin experiencing bleeding from your gums. If the condition worsens, it could lead to gingivitis. Consume a high amount of Vitamin C during this month as it is essential in repairing and maintaining connective tissue all over the body including tissue that binds teeth to the gums and the jaw bone. Citrus fruits such as oranges, lemons and tangerines are rich in Vitamin C. Other sources are strawberries, grapes, cabbage and sweet potato. 2. Vegetables  The further your pregnancy progresses, the more you are vulnerable to constipation and indigestion. In certain studies, it has been seen that about 85% of women could experience haemorrhoids during the course of pregnancy. Fibre, found in vegetables is always an essential part of 6th month of pregnancy food chart as it provides roughage which aids regular, healthy bowel movements. Along with providing good amounts of fibre, different vegetables are rich in various types of vitamins and minerals. 3. Fluids  Remember that as a pregnant mommy, you are not just eating for two but also drinking for two. Staying hydrated requires a minimum of 8 glasses of water a day. In addition, you should also get some smoothies and juices into the mix for your overall wellness. Staying hydrated is one of the underrated elements discussed when talking about food for 6 month pregnant woman. Fighting constipation is essential, so drink up! 4. Folic Acid Folic Acid is a complex vitamin. It is necessary for the building of new cells. It is especially important to incorporate sources of folic acid into foods to eat during the second trimester as your foetus’ brain undergoes rapid development towards the end of 24 weeks. Foods rich in folic acid are whole grain bread and cereals, green vegetables (broccoli, spinach and lettuce), flax seeds, sunflower seeds, pumpkin and sesame seeds, peanuts and almonds. It is also found in certain fruits and vegetables such as okra, peas, grapes and bananas. 5. Protein  Being the building blocks of cells, protein is always welcome. Also, unlike carbohydrates proteins do not readily convert into fats to be stored for later use. Foods rich in protein are dairy products, eggs and lean, white meat. Other sources of protein that are popular in Indian cuisine are legumes and pulses. 6. Carbohydrates Like proteins, carbohydrates are an essential nutrient for daily life. Carbohydrates are burnt by the body for energy. Excess carbohydrates are converted to fat and stored in cells. Refined carbohydrates like polished rice (without the husk) and white bread quickly break down into sugars, leading to spikes in blood glucose level. Hence it is wise to stick to whole grain bread and brown rice. Wheat, oatmeal and cereals are also good sources of carbohydrates. 7. Fruits  Fruits provide a variety of vitamins, minerals and essential roughage to help digestion. Also, since water is a major constituent of most fruits, it helps you stay hydrated. Consuming a large variety of fruits can help ensure you are getting all the micronutrients you require. For example, Pears contain phosphate, vitamin C, potassium and copper; Apples contain antioxidants, B-complex, iron and phytonutrients; Bananas contain potassium, B-6 vitamin and vitamin C, etc While there are the foods that you should consume, there are also the ones that you should not – seafood, caffeine, soy, fast food, undercooked meat, alcohol and spicy food!    

34 Saves

Foods to Avoid During Pregnancy

You might just crave for all the mouth-watering dishes in the world and go bonkers about it, but controlling your taste buds for a few months and being extra careful about your diet can be beneficial for your child. According to a health practitioner and macrobiotic nutritionist, Dr Shilpa Arora, "All kind of packaged and adulterated food items should be avoided during pregnancy. Intake of iron rich products is good for the health. Seasonal and dark coloured fruits like jamun are proved to be healthy for both the mother and child." So here are some expert advice on what foods to avoid during pregnancy - 1. Fish and Seafood 2. Eggplant 3. Unpasteurized Milk and its Products 4. Sesame Seeds 5. Papaya 6. Ajinomoto 7. Pineapple 8. Fennel and Fenugreek Seeds 9. Refined Flour Products 10. Grapes It is difficult to keep your hands off from these delightful delicacies but avoiding the above mentioned list of food items will help you enjoy a safe pregnancy. Evading these food items through your journey of pregnancy will help you and your baby stay fit and healthy. Feature Image Source  

5 Saves

What to eat when trying to conceive

We are aware that there are many factors that help in conceiving a child – one of the very important one is to make a change in your lifestyle and living. In this article we are going to talk about how eating and not eating various things can help one have a baby. Happy reading. If one wants to become pregnant then they should ensure that eating beans is a part of their regular diet.  Beans play a major role in enhancing ones fertility. Throw beans into a salad, or make a vegetarian chili. Experiment with beans in different dishes, and one will find themselves pregnant in no time!  Another very delicious item that can be a part of your diet is ice-cream! Study has found that one or two daily servings of whole milk or whole milk products protect against ovulatory infertility. So, be happy and indulge in a lot of ice – cream.  Apart from just this - Spinach, romaine, arugula, broccoli, and other dark leafy greens are high in folate, a B vitamin that a few studies have shown may improve ovulation. Make sure to share this salad with your man, since higher doses of folate leads to healthier sperm.  So green leafy vegetables are not only good for the woman, but the man as well!  Pumpkin seeds are also said to be very good, if one wants to conceive. They are high in non – heme iron. Pumpkin seeds can be made yummy by toasting them in an oven for sometime – have a crunchy and yummy snack.  One of the many things that one should include in their diet is olive oil - Olive oil is a monounsaturated fat that helps increase insulin sensitivity and decrease inflammation throughout the body We hope this article has been of a good read, and has cleared your doubts as to what to eat when trying to conceive.   Feature Image Source

21 Saves

Eating well in your third trimester: 37-40 weeks

Some women do not prefer eating at all at this stage but there are women who face the first stage for very long period; so, they need snacks and drinks from time to time. Here are few tips that can help you through. Eating Healthy With Your Baby In The First Two Weeks Once the baby is born, it’s not over yet. You still need to continue to have healthy food to recover and to breastfeed your baby. However you cannot cook alone; so, take help of your relatives or cook and keep it in your fridge. You can use it for a week and eat in batches. If you don’t have enough support or you are living just with your husband then you may want to hire a cook and a maid. Let them look after the kitchen till you recover and are able to do the household works. Some also prefer to order food from reputed restaurants. So, think about it and choose an option appropriate for you. Breakfast As always keep your breakfast simple yet healthy. Prefer a bowl of milk with cereal like cornflakes or sandwiches with lots of veggies. Salads are also good to start but make sure to have a glass of milk for energy. Keeping your breakfast simple will help you a lot by saving time and energy. Lunch Soups can be a good idea to go for. Beetroot is rich in folate, magnesium, potassium. Avoid adding cream or yogurt while preparing beetroot juice and freeze it so that you have it in batches. You need beetroot, carrot, celery, potato, onion, olive oil, vegetable stock, bay leaves, etc. to prepare this. Once you peel the beetroot grate it or process it and cut carrot into small pieces. Add celery and potato pieces and blitz it. Heat some olive oil in a saucepan and stir in some chopped onion. Once it turn light brown add vegetables, stock and bay leaves. Boil and cover the lid. Let it boil over low flame for 25 minutes and then blend it to smooth liquid using food processor. If you add cream or yogurt then do not store it. Snack Try having fruity flapjacks in the evening as oats present in it is rich in fibre. It can be stored in the freezer for few days. You will need sunflower margarine, demerara sugar, golden syrup, porridge oats and chopped dates. Preheat the oven to 200 degrees C and heat margarine and sugar till they melt completely. Stir in the golden syrup, oats, dates and mix the ingredients well. Take a greased baking tin and press into it and bake for 12 to 15 minutes until it turns golden brown. Remove and keep it aside to cool down. Cut the flapjacks and leave it to cool down. You can also have fresh fruit juice, smoothies like mango smoothie, tomato apple juice, baked banana chips, etc. Dinner Have you ever tried ragu sauce before? On freezing it, ragu sauce will can be stay for a couple of days. Have it with pasta, lasagne sheets and cheese sausage. You need lean minced beef, finely chopped onion, crushed garlic clove, smoked bacon pieces, chopped tomatoes, sundried tomatoes, red wine and oregano. Take the beef in a non-stick pan and heat it; keep stirring while breaking up this mixture. Add chopped onion, bacon, garlic and heat it to fry. Keep stirring and cooking till onions turn soft. Chop the sundried tomatoes and add them to the pan along with chopped canned tomatoes, herbs and some wine. Let this boil for some time and then reduce the flame. Cover the lid and leave it for 35 to 40 minutes and then stir well. Alcohol in the wine you added will cook off slowly. Take it out and let it cool down before you have it. This was easy to prepare this; similarly, you can try many simple yet healthy recipes to get nutrients from the food.   Feature Image Source  

21 Saves