It&rsquo;s quite obvious that you are flooded with suggestions related to your diet when you announce your pregnancy to your friends and family. It can be quite confusing and difficult to sort if you go by an adage that you need to &ldquo;eat for two&rdquo; however it doesn&rsquo;t mean that you have to double your intake. Good nutrition and the right calorie intake during pregnancy can support your well-being and your baby&rsquo;s healthy growth and development. You can consult a certified nutritionist if you are starting from scratch on healthy eating however if you already have healthy eating habits then it won&rsquo;t be hard for you to make slight adjustments with your diet plan during pregnancy. A balanced meal plan should provide the right quantity of: 

<ul>
	<li>
	Fiber and fluids 
	</li>
	<li>
	Lean Protein 
	</li>
</ul>

<ul>
	<li>
	Vitamins and minerals 
	</li>
	<li>
	Complex carbohydrates 
	</li>
	<li>
	Healthy types of fats 
	</li>
	<li>
	Iron 
	</li>
	<li>
	Calcium 
	</li>
</ul>

Here&rsquo;s a list of essential foods that you must consume during pregnancy: 

<ul>
	<li>
	Dairy products- Milk, cottage cheese, tofu, and curd 
	</li>
	<li>
	Pulses, Beans, and Lentils 
	</li>
	<li>
	Dry fruits and nuts- almonds and walnuts (soaked in water overnight) 
	</li>
	<li>
	Egg, Meat, and fish 
	</li>
</ul>

<ul>
	<li>
	Fresh fruits 
	</li>
	<li>
	Seasonal vegetables 
	</li>
	<li>
	Liquids- Milkshake, fresh fruit juices, buttermilk, coconut water 
	</li>
	<li>
	Healthy fats like Desi Ghee and olive oil 
	</li>
</ul>

Instead of consuming 3 large meals and giving long gaps between your meals, you must frequently eat short meals. You can refer to a sample meal plan during your pregnancy: 

<ul>
	<li>
	PRE-BREAKFAST SNACKS (Around 7 am)- To prevent morning sickness it&rsquo;s important to consume something light like a glass of flavored milk or a milkshake along with dry fruits. If you are lactose intolerant then you can consume a glass of fresh fruit juice preferably tomato and apple. 
	</li>
	<li>
	BREAKFAST (Around 9 am)- Stuffed parathas with less oil and butter will give you enough energy to kick start the day. Flattened rice (poha), Rava upma, plain Dosa, and Rava Idlis are some of the amazing Indian breakfast delicacies. Oats, cornflakes, and brown bread sandwiches with a lot of veggies are also energy-filled options. 
	</li>
	<li>
	MID-MORNING SNACKS (11 am to Noon)- Chicken/veg soup or a plate of salad that includes carrots, tomato, lettuce, beetroot, sweet potato, bell peppers, sprouts, broccoli, and spinach. 
	</li>
	<li>
	LUNCH (Around 1.30 pm)- Dry chapatis or parathas with rice, chicken curry, curd, and khichdi are some of the healthy and light options. 
	</li>
	<li>
	EVENING SNACKS (Around 5 pm)- Smoothies, a cup of herbal tea, halwa, whole wheat pasta, roasted peanuts, shallow fried cutlets, barbecue mushrooms, grilled chicken, sweet corns, soybeans, porridge, etc. 
	</li>
</ul>

<ul>
	<li>
	DINNER (Around 8 pm)- Mix vegetable, dal, and dry chapatis, pulao, biryani along with a glass of buttermilk or a bowl of curd for easy digestion. 
	</li>
</ul>

If the weather allows then you must go out for a morning walk or after dinner. Do not skip your meals and properly wash all the fruits and vegetables before preparing any meal. To stay healthy, active, and fit you must opt for organic fruits, vegetables, and food products. If you are experiencing an excess of morning sickness then you can ask your mother/mother-in-law to prepare meals for you. You can also hire a domestic cook if you can afford it. To stay hydrated you must consume at least 8-10 glasses of water. Here&rsquo;s a list of food that you must avoid eating during pregnancy: 

<ul>
	<li>
	Papaya 
	</li>
	<li>
	Pineapple 
	</li>
	<li>
	Aubergine/Eggplant 
	</li>
</ul>

<ul>
	<li>
	Raw eggs 
	</li>
	<li>
	Indo-Chinese dishes that contain Monosodium Glutamate/Ajinomoto 
	</li>
	<li>
	Seafood 
	</li>
	<li>
	Canned foods and Packaged drinks 
	</li>
	<li>
	Microwave popcorn 
	</li>
</ul>

<ul>
	<li>
	Sesame seeds (Til) 
	</li>
	<li>
	Fennel seeds (Saunf) 
	</li>
	<li>
	Fenugreek (Methi) 
	</li>
</ul>

Some of the most common deficiencies during pregnancy are Iron and protein, hence your gynecologist will recommend supplements if required. During pregnancy every bite counts so to ensure the well-being of your baby you must avoid certain food and habits: 

<ul>
	<li>
	Quit smoking 
	</li>
</ul>

<ul>
	<li>
	Avoid alcohol 
	</li>
	<li>
	Avoid aerated drinks 
	</li>
	<li>
	Avoid uncooked meat 
	</li>
	<li>
	Avoid excessive eating 
	</li>
	<li>
	Consume caffeinated drinks in moderation 
	</li>
</ul>

<ul>
	<li>
	Avoid eating leftovers 
	</li>
	<li>
	Stay away from weight-loss plans 
	</li>
	<li>
	Focus on protein-rich foods, iron-rich food, and increase calcium intake 
	</li>
</ul>

What is the best diet plan that you must consume during pregnancy? 

A normal occurrence during pregnancy is aversion to find. You may develop a disliking to food items you enjoyed before and it may get annoying if you&rsquo;re unable to enjoy your meals properly. 

 Food aversion can occur at any stage during the pregnancy period but is more likely to occur during the first trimester. 

The exact cause is unknown; however, the following factors may be responsible for it: 

 1. Hormonal fluctuations - It can be the result of the changes which your body undergoes with hormonal changes being one of them. The rising amount of Human Chorionic Gonadotropin (HCG) hormone can be held responsible for cravings and food aversion. 

2. Nausea - It is common during the early months of pregnancy and can be held responsible for avoidance of food. 

3. Prophylaxis or Maternal &amp; Embryonic protection - The hypothesis suggests that a pregnant woman&rsquo;s body performs a beneficial function by expelling food items which may contain harmful micro-organisms and toxins, resulting in aversion to foods throughout pregnancy. 

Common food aversions during pregnancy 

It can be possible that you have an aversion towards a specific food items and later develop a craving for some. However, some of the most common aversions include: 

<ul>
	<li>
	Caffeine 
	</li>
</ul>

<ul>
	<li>
	Eggs 
	</li>
	<li>
	Meat 
	</li>
	<li>
	Milk 
	</li>
	<li>
	Onion and Garlic 
	</li>
	<li>
	Spicy food 
	</li>
</ul>

How to deal with food aversions? 

There is no way to prevent this condition. However, you can manage the aversion by listening to your body and understanding its requirements. 

To manage food aversion, you can ensure the following: 

1. Avoid staying hungry for longer periods. An empty stomach can make you feel nauseous and develop aversion to food. 

2. Focus on healthy eating and take small meals at regular intervals. 

3. In case you have aversion to a particular food item, find out a substitute for it. 

4. Avoid indulging in any unhealthy food items which isn&rsquo;t good for you and the baby. 

5. Consult your doctor on how you can meet your dietary requirements and whether you need to supplement your diet with any prenatal vitamins.

Kusum Sabharwal

What is the common cause of food aversions during the pregnancy period and ways to manage it?  

No doubt women trying to conceive take extra care of their body and pay close attention to every change that&rsquo;s happening within their body. After getting the confirmed positive news about pregnancy you&rsquo;ll lookout for early pregnancy symptoms. Not all women experience these symptoms but below mentioned are some of the symptoms associated with pregnancy implantation: 

<ul>
	<li>
	Spotting/Implantation bleeding- After the fertilization of eggs, you&rsquo;ll notice a light brown or pinkish stain that can last for 3-4 days which is called Implantation bleeding. Most of the women mistake it as a sign of failed pregnancy but it is completely different from red menstrual bleeding. Only a panty liner can save you and there will be no need for sanitary pads. Avoid using tampons in this phase. 
	</li>
	<li>
	Cramping- The changes in your hormones will lead to mild cramping but it&rsquo;ll be different from menstrual cramping. The recurrent cramping can be felt in your lower back and abdomen. 
	</li>
	<li>
	Soreness of the breasts- After implantation, the changes in your hormones can make your breasts swollen and tender. Your breasts will become very sensitive to touch because there will be changes in your HCG, progesterone, and estrogen hormones. It will also affect melanocytes (nipple cells) and will darken the areolas. 
	</li>
	<li>
	Fluctuations in your BBT (Basal body temperature)- After opening your eyes in the morning before even stepping out of your bed you&rsquo;ll be monitoring your body temperature if you are actively trying to get pregnant. BBT increases due to the high levels of progesterone during ovulation and during implantation, the body temperature will dip below 98.6 and it will suddenly rise too. 
	</li>
</ul>

<ul>
	<li>
	Frequent urination- The blood around the pelvic area increases which puts stress on your bladder and you will feel the need to urinate more often. This happens during your menstrual cycle also so don&rsquo;t get confused between the two. 
	</li>
	<li>
	Aversion (Food craving)- You might crave for specific foods due to a surge in the hormones. You&rsquo;ll be going to feel an intense aversion for some specific food items that you don&rsquo;t usually eat. There will be an immense change in your appetite. 
	</li>
	<li>
	Hot flashes- During implantation hot flashes can happen due to the dynamic changes in your hormones. 
	</li>
	<li>
	Cervical mucus- There will be an increased flow of the cervical mucus due to the changes in your hormones. 
	</li>
	<li>
	Mood swings- You&#39;ll be experiencing rapid changes in your mood swings due to the changes in your hormones. It can range from crying at one moment and suddenly feel elated the very next minute. 
	</li>
</ul>

<ul>
	<li>
	Bloating- The rising levels of progesterone will make your belly bloat like a balloon. 
	</li>
	<li>
	Nausea, headache, and fatigue- You will experience morning sickness, indigestion, and constipation for the first few weeks. Due to the rising levels of HCG and progesterone, your senses of smelling will also be highly affected. The surging hormones will make your feel restless the whole day along with some headaches. 
	</li>
</ul>

Signs And Symptoms Of Pregnancy Implantation That Every Woman Should Be Aware of

Psychological Disorder Characterized by an Appetite (PICA) is a condition in which a pregnant woman gets strange cravings for non-food items. This medical term comes from the name of a bird known as Magpie (Pica Pica). It derives from the medieval Latin name of a bird that is known to eat almost everything (whether it&rsquo;s food or not). Generally, food cravings during pregnancy occur because of fluctuations in hormones. However, if a woman experiences some weird cravings for non-food items, then it indicates the deficiency of vitamins and minerals in the body. According to the experts, these unnatural cravings occur due to deficiency of iron in the pregnant woman. Some of the most common non-food items that a pregnant woman craves are as follows: 

<ul>
	<li>
	Paper 
	</li>
	<li>
	Nails 
	</li>
</ul>

<ul>
	<li>
	Hair 
	</li>
	<li>
	Sand/ Garden soil 
	</li>
	<li>
	Soap/Laundry detergent 
	</li>
	<li>
	Coal 
	</li>
	<li>
	Plaster of Paris 
	</li>
</ul>

<ul>
	<li>
	Clay 
	</li>
	<li>
	Feces 
	</li>
	<li>
	Plastic 
	</li>
	<li>
	Porcelain 
	</li>
	<li>
	Wood chips 
	</li>
</ul>

<ul>
	<li>
	Cigarette ashes 
	</li>
	<li>
	Glue 
	</li>
	<li>
	Paint 
	</li>
	<li>
	Chalk 
	</li>
	<li>
	Dirt 
	</li>
</ul>

<ul>
	<li>
	Burnt matches 
	</li>
	<li>
	Mothballs 
	</li>
	<li>
	Cornstarch 
	</li>
	<li>
	Baking Soda 
	</li>
	<li>
	Toothpaste 
	</li>
</ul>

<ul>
	<li>
	Coffee grounds 
	</li>
	<li>
	Fabric/Cloth 
	</li>
	<li>
	Ice chips 
	</li>
</ul>

When an expecting mother experiences an uncontrollable urge to eat something non-edible then she must immediately seek help from the doctor. Mindful eating is important for you and the unborn child during pregnancy. Consuming any of the above-mentioned non-food items during pregnancy can be extremely harmful to the mother as well as the child. It can lead to malnutrition and can hinder the process of nutrient absorption in your body. Most of the non-food items have toxic properties and can lead to various infections in the human body. It is essential to observe all the cravings that you get during the beautiful phase of pregnancy and understand what are the risks involved with them. Although there is no test to diagnose this condition still if anyone experiences this eating disorder then one should not panic. All you have to do is just be honest with your doctor as that will help him/her to diagnose it and treat it well. Your doctor might ask you to undergo a simple blood test to check the levels of Zinc and Iron in your body. PICA can be managed and here are a few important tips to deal with it: 

<ul>
	<li>
	No matter how embarrassing it seems, you must share your cravings and diet with your doctor. Being honest and upfront with your doctor who can help you more in this situation. 
	</li>
</ul>

<ul>
	<li>
	Your doctor might review your prenatal health records. 
	</li>
	<li>
	You must not hesitate to speak to your caregiver and loved ones as that will help you to fight with disorder easily. 
	</li>
	<li>
	Monitor your nutritional levels by keeping an eye on your daily requirement of vitamins and minerals during pregnancy. 
	</li>
	<li>
	Along with a nutritionally balanced diet, you must take supplements but only after taking consent from your doctor. 
	</li>
	<li>
	Having an organized lifestyle helps you fight these disorders easily. Wake up early in the morning and spend some time in nature to relax your senses. Drink plenty of fluids to stay hydrated and regularize your sleeping pattern to stay healthy. 
	</li>
</ul>

<ul>
	<li>
	Distract your mind by watching your favorite movie, reading your favorite book, or talking your heart out with your soulmate. 
	</li>
	<li>
	Practice prenatal yoga under the supervision of a certified trainer and invest time in meditation as that will help in balancing your anxiety and stress levels. 
	</li>
	<li>
	After asking from your doctor, you can chew sugar-free candies or gum in moderation if required. 
	</li>
	<li>
	Seek out a counselor if you observe some behavioral changes in yourself or the condition of PICA is getting worse due to underlying psychological condition. 
	</li>
</ul>

Here are some interesting tips for managing unhealthy cravings during pregnancy: 

<ul>
	<li>
	Eat-in small portions and consume healthy meals. 
	</li>
	<li>
	Keep your pantry stocked with nuts, healthy snacks, and dried fruits to eat between meals. 
	</li>
	<li>
	Avoid consuming processed foods, junk foods, too oily and sugary foods. 
	</li>
	<li>
	Include healthy food items in your diet that have low GI (Glycemic Index) for instance- baked beans, seasonal fresh fruits, porridge, wholegrain bread, etc. 
	</li>
	<li>
	Don&rsquo;t over-exert your body and try not to be sleep-deprived. 
	</li>
</ul>

Learn more about some weird cravings- PICA and how to deal with it? 

प्रेग्नेंसी में किसी विशेष चीज को खाने का मन करना.

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