"You must eat double because you are not only eating for yourself, but for the baby in your womb as well" - is an old saying for pregnant women.
Pregnancy is a time when there is an increased need for nutrition to support the growing foetus and changes occurring in the pregnant woman's body. But does pregnancy really involve eating for 'two' people? And how can working women, who are always short of time, follow healthy eating plans? Today, Jyoti Arora, HOD of Nutrition & Dietetics at Artemis Health Institute, Gurgaon, gives us valuable insight on nutrition tips for pregnant working women.
Importance of healthy eating for pregnant working women. Mothers-to-be require an additional 300 kcal/day of nutrition each day. Especially, working pregnant women need to be extra careful about their diet because as the pregnancy advances the calorie requirement increases. While on the move, they should always carry some snacks like a sandwich, chocolate bars, dry fruits, tetra packs of milk shakes and juices in their bag. It is also advisable to re-plan their long working hours and take small breaks to rest. Don't work till late hours in the night. A sound 8-9 hours of sleep is recommended to maintain good health.
Some important dos for working pregnant women.
The diet of pregnant women should have basic 'five food groups'. (Grain, vegetables, fruits, milk and meat, fish.)
Snack on healthy items often and take small frequent meals.
Drink plenty of fluids, as this will also help in avoiding and controlling nausea.
Must take the prescribed supplements daily.
Take plenty of milk and milk products. Paneer is a good substitute for milk.
Increase protein intake in diet. Good sources of protein are non- veg, all pulses, egg, milk and milk products, soya bean.
Have 2-3 fruits daily. Include coloured and citrus fruits like oranges, banana, mango, plums etc.
Include green leafy and all coloured vegetables in your diet.
Some important don'ts for working pregnant women.
Avoid eating raw or partially cooked eggs, vegetables, meats, un-pasteurized milk, soft mould-ripened cheese as they carry the risk of giving salmonella and listeria infections.
Avoid alcohol and drugs.
Avoid caffeine as much as possible. Don't take more than 300mg of caffeine in a day.
Avoid active and passive smoking.
Avoid alcohol and drugs.
Avoid eating canned food as it has preservatives which can harm the baby.
Avoid eating pappaya as it contains enzymes Papain. Research has shown that they act like prostaglandin and oxytocin induces labour or strengthens labour contractions.
Check with the doctor before taking vitamins and herbal products as some of these can be harmful.
Eat foods that are rich in folic acid as it is required from the stage of conception to full pregnancy. Folic acid supplements are also recommended. Folic acid increases foetus weight, and reduces congenital abnormalities. Some rich sources of folic acid are green leafy vegetables, legumes, and nuts.
Do eat food items which are rich in iron content. Iron deficiency leads to anemia. Iron is required for hemoglobin, mental functions and body defense. Green leafy vegetables, dry fruits, legumes, roasted Bengal gram, eggs, meat fish, and poultry are rich sources of iron; also, citrus fruits like oranges, grapes, amla, increase iron absorption. Do note that tea reduces iron absorption, so it should not be taken with meals.
Apart from this, calcium is also needed for growth and development. Milk, curd, paneer, nuts, green leafy vegetables, whole pulses, and grains, especially ragi, are rich sources of calcium.
Healthy snacks recipes for pregnant working women. Remember to keep a seasonal fruit in your bag at all times. You can add zing and a little spice to your food with some chutney or homemade sauces. These quick recipes will help you keep your tummy filled and you will stay away from junk food:
Sprout salads. Take green grams, bengal grams, chick peas, and add finely chopped cucumber, capsicum, tomatoes, green chillies. Mix with lemon juice, chaat masala and salt to taste, garnish with fresh coriander leaves. Remember; consume it within 2-3 hours of preparation.
Steamed corn & spinach sandwich. Steam the corn and place it to cool. Take multigrain bread and put finely chopped spinach & corn in between. Add pieces of cottage cheese (paneer) with salt as per taste and eat with mint chutney.
Vegetable poha with sprouts, Add seasonal vegetables like beans, peas or carrot to poha and enjoy with sprouts.
Idli chat. Keep steamed idli in your Tiffin box. Put finely chopped onion and tomato in single teaspoon of oil, cook until brown. Add tamarind water to it and give a tadka with mustard and dry red chilli, add salt and allow it cook for some time. Keep the gravy in a separate box and eat whenever you feel hungry.
An ideal menu for a pregnant working woman.
On waking up (6.30 am): 1 cup tea with two biscuits.
Breakfast at 8 am: Milk 250 ml, cereals 60 gm. Go for two to three pieces of fruit at 10 am. At 1 am relish a 150 ml glass of lassi or a cup of custard.
Lunch at 12.30 pm. Go for 2 rotis, 30 gms of dal, 100 gms of vegetables, 150 gms of curd.
Evening snack at 4 pm. Go for a cup of tea with two biscuits. At 6 pm go for a 150 ml glass of milk.
Dinner at 8 pm. At dinner, opt for 2 rotis, 30 gms of dal, 100 gms of vegetable, 150 gms of curd and 100 ml of any kind of sweet dish.
Bed time at 10 pm. Go for a tall 200 ml glass of milk.
Non-vegetarians can substitute lunch and dinner meal vegetables with 1 egg, 100 gms of chicken, 80 gms of mutton of 120 gms of fish in a day.
Pregnancy is a time when there is an increased need for nutrition to support the growing foetus and changes occurring in the pregnant woman's body. But does pregnancy really involve eating for 'two' people? And how can working women, who are always short of time, follow healthy eating plans? Today, Jyoti Arora, HOD of Nutrition & Dietetics at Artemis Health Institute, Gurgaon, gives us valuable insight on nutrition tips for pregnant working women.
Importance of healthy eating for pregnant working women. Mothers-to-be require an additional 300 kcal/day of nutrition each day. Especially, working pregnant women need to be extra careful about their diet because as the pregnancy advances the calorie requirement increases. While on the move, they should always carry some snacks like a sandwich, chocolate bars, dry fruits, tetra packs of milk shakes and juices in their bag. It is also advisable to re-plan their long working hours and take small breaks to rest. Don't work till late hours in the night. A sound 8-9 hours of sleep is recommended to maintain good health.
Some important dos for working pregnant women.
The diet of pregnant women should have basic 'five food groups'. (Grain, vegetables, fruits, milk and meat, fish.)
Snack on healthy items often and take small frequent meals.
Drink plenty of fluids, as this will also help in avoiding and controlling nausea.
Must take the prescribed supplements daily.
Take plenty of milk and milk products. Paneer is a good substitute for milk.
Increase protein intake in diet. Good sources of protein are non- veg, all pulses, egg, milk and milk products, soya bean.
Have 2-3 fruits daily. Include coloured and citrus fruits like oranges, banana, mango, plums etc.
Include green leafy and all coloured vegetables in your diet.
Some important don'ts for working pregnant women.
Avoid eating raw or partially cooked eggs, vegetables, meats, un-pasteurized milk, soft mould-ripened cheese as they carry the risk of giving salmonella and listeria infections.
Avoid alcohol and drugs.
Avoid caffeine as much as possible. Don't take more than 300mg of caffeine in a day.
Avoid active and passive smoking.
Avoid alcohol and drugs.
Avoid eating canned food as it has preservatives which can harm the baby.
Avoid eating pappaya as it contains enzymes Papain. Research has shown that they act like prostaglandin and oxytocin induces labour or strengthens labour contractions.
Check with the doctor before taking vitamins and herbal products as some of these can be harmful.
Eat foods that are rich in folic acid as it is required from the stage of conception to full pregnancy. Folic acid supplements are also recommended. Folic acid increases foetus weight, and reduces congenital abnormalities. Some rich sources of folic acid are green leafy vegetables, legumes, and nuts.
Do eat food items which are rich in iron content. Iron deficiency leads to anemia. Iron is required for hemoglobin, mental functions and body defense. Green leafy vegetables, dry fruits, legumes, roasted Bengal gram, eggs, meat fish, and poultry are rich sources of iron; also, citrus fruits like oranges, grapes, amla, increase iron absorption. Do note that tea reduces iron absorption, so it should not be taken with meals.
Apart from this, calcium is also needed for growth and development. Milk, curd, paneer, nuts, green leafy vegetables, whole pulses, and grains, especially ragi, are rich sources of calcium.
Healthy snacks recipes for pregnant working women. Remember to keep a seasonal fruit in your bag at all times. You can add zing and a little spice to your food with some chutney or homemade sauces. These quick recipes will help you keep your tummy filled and you will stay away from junk food:
Sprout salads. Take green grams, bengal grams, chick peas, and add finely chopped cucumber, capsicum, tomatoes, green chillies. Mix with lemon juice, chaat masala and salt to taste, garnish with fresh coriander leaves. Remember; consume it within 2-3 hours of preparation.
Steamed corn & spinach sandwich. Steam the corn and place it to cool. Take multigrain bread and put finely chopped spinach & corn in between. Add pieces of cottage cheese (paneer) with salt as per taste and eat with mint chutney.
Vegetable poha with sprouts, Add seasonal vegetables like beans, peas or carrot to poha and enjoy with sprouts.
Idli chat. Keep steamed idli in your Tiffin box. Put finely chopped onion and tomato in single teaspoon of oil, cook until brown. Add tamarind water to it and give a tadka with mustard and dry red chilli, add salt and allow it cook for some time. Keep the gravy in a separate box and eat whenever you feel hungry.
An ideal menu for a pregnant working woman.
On waking up (6.30 am): 1 cup tea with two biscuits.
Breakfast at 8 am: Milk 250 ml, cereals 60 gm. Go for two to three pieces of fruit at 10 am. At 1 am relish a 150 ml glass of lassi or a cup of custard.
Lunch at 12.30 pm. Go for 2 rotis, 30 gms of dal, 100 gms of vegetables, 150 gms of curd.
Evening snack at 4 pm. Go for a cup of tea with two biscuits. At 6 pm go for a 150 ml glass of milk.
Dinner at 8 pm. At dinner, opt for 2 rotis, 30 gms of dal, 100 gms of vegetable, 150 gms of curd and 100 ml of any kind of sweet dish.
Bed time at 10 pm. Go for a tall 200 ml glass of milk.
Non-vegetarians can substitute lunch and dinner meal vegetables with 1 egg, 100 gms of chicken, 80 gms of mutton of 120 gms of fish in a day.
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The right diet for pregnant women is so important for your baby. A healthy pregnancy really begins in your first trimester when you are developing habits and your baby is starting to form. During the first trimester your baby's major body systems are formed. This means your baby is in need of the best possible nutrients.
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