Do we have to take high calorie diet like panjiri, Gondh pregnancy?


The above mentioned foods are required to be taken more post pregnancy at the time of lactation or breastfeeding the child. During lactation the requirement of high calorie diet of additional 550 kcal & additional 25 g of protein/ day. To meet the additional requirement one needs to add the above calorie/ nutrient dense foods which also facilitate in increased supply of breast milk which is the sole source of nourishment for many infants for upto 6 months or a year for promotion of infant growth & development. Therefore, the relationship between maternal nutritional status and lactation performance is important.

How to manage the hunger pangs?

During the last 3 months your body needs extra 200 calories a day. So you need to increase the number of meals & have small frequent meals comprising of whole wheat, brown rice, fruits & vegs as they have more fibre & high satiety value . Avoid maida & refined cereals like suji, white bread, white rice. Also try and have a light snack before bed time like either a toast with peanut butter; fresh fruits & vegs; hard boiled eggs; cottage cheese; dry fruits; banana; milk with cereal ; few crackers with cheese.

Can we take the fast food and junk food during pregnancy?

During pregnancy, it is very difficult to control those cravings for unhealthy foods. But researchers have found that mothers who eat junk foods while pregnant are more likely to have children with mental health problems. So moderation is the key. Everything is okay in moderation so you don’t beat up on yourself. Stock your fridge & home with healthy snacks so whenever you get these cravings eat it before you really get hungry for junk food & then you can take a pieces or two of pizza or bite into a burger or few fries to overcome your cravings.

What amount of Calcium is important during pregnancy. How should I take it?

Calcium requirement during pregnancy is increased to 100 mg / day. Increased intake of calcium by the mother is highly essential, not only for the calcification of foetal bones and teeth but also for protection of calcium resources of the mother to meet high demands during lactation. Dairy products are primary source of calcium like milk, cheese, yogurt, paneer. Also green leafy vegs are also sources of calcium.

Which food intake should be increased during pregnancy

The increased need for items like milk since no other food provides calcium, phosphorous and riboflavin. Besides milk, protein is found in fish or poultry, legumes , pulses, peanuts & other nuts like almonds, walnuts etc. For Vitamin C, citrus fruits like lemon, orange, amla etc to be included in the diet. Iron allowances can be met by enriching the diet with extra supply of whole grain cereals, green leafy vegs, dried fruits & jaggery. Besides above include banana, eggs, poha, upma ( oats), green moong dal chila, rasam, sour foods etc.

Which food should not be taken at night during pregnancy?

Avoid foods which contain caffeine like coffee, tea & chocolates. Cut down on fluids at night as it will reduce the number of visits to the bathroom. Also avoid spices like chilli & acidic foods like tomatoes at night to avoid heartburn & indigestion. Also avoid large meals and late dinner, as it may cause uneasiness. Give yourself 2-3 hours to digest your food before you retire to bed. If you suffer for nausea, take a light & bland snack before bed time like a cracker.

How to maintain a high protein diet during pregnancy?

The normal protein requirement for an adult woman is 50 g/ day. The requirement increases during pregnancy by 15g / day. So there is need to maintain a high protein intake (65g/ day). This can be met by incorporating milk & milk products like paneer, curd, butter milk, cheese etc. Increase intake of fish or poultry, legumes , pulses, peanuts & other nuts like almonds, walnuts & oil seeds etc.

Which food items should be preferred and avoided during pregnancy?

The increased need for essential nutrients needs to be translated into the diet. The item of first importance is milk since no other food provides calcium, phosphorous and riboflavin. Besides milk, protein is found in fish or poultry, legumes , pulses, peanuts & other nuts like almonds, walnuts etc. For Vitamin C , citrus fruits like lemon, orange, amla etc to be included in the diet. Iron allowances can be met by enriching the diet with extra supply of whole grain cereals, green leafy vegs, dried fruits & jaggery. No major foods to be avoided except processed & highly preservative foods like MSG etc. Also raw eggs or uncooked poultry , fish or organ meats to be avoided.

Paras Bliss Guraon
Paras Bliss Panchkula