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Happy Tummy Expert

10 months ago

Dear Sangeetha, Thank you for the question

During pregnancy the mother’s nutritional requirements should meet her own daily needs, provide enough nutrient for growing foetus, and furnish the energy for child birth and lactation.

It is recommended to consume 2000+kcal with 55g (in 2^nd trimester) and 68g (in the 3^rd trimester) of protein per day and 1000mg of calcium per day

There can be various factors that contribute to hair health like genetics, hormonal balance, stress and/or underlying health condition etc, some other factors that may affect the hair health include infections, nutrient deficiencies etc. Healthy Hair requires, dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration.

Here are a few tips for healthy hair

• Inadequate intake of protein can result in hair changes that include hair thinning and hair loss. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.
• Low intake of iron may also cause hair loss. The richest sources of heme iron in the diet are lean meat and seafood and non-heme sources include nuts, beans, dark green leafy vegetables, and fortified grain, milk, whole grains, legumes and dry fruits etc.
• Zinc is a mineral that plays important roles in immune function, protein synthesis, cellular division. It’s necessary for hair follicle function and helps protect against hair follicle shrinkage. It also helps promote hair follicle recovery Plant products such as – whole grains, legumes such as chickpeas, groundnuts, lentils, Nuts & seeds like cashews, pumpkin seeds, almonds etc. Animal products such as- meat, seafoods (fish, prawns, crab, chicken, eggs, milk and milk products.
• Omega -3 & omega-6 fatty acid may help promote hair growth by working towards follicle proliferation. Some of the most common sources of omega 3 & 6 are Fish, nuts and seeds such as walnuts, almonds, sunflower seeds, pumpkin seeds, etc.

Morning sickness or evening sickness which usually involves Nausea and vomiting is commonly seen during the 1^st trimester and can also be observed till the early 2^nd trimester. Morning sickness can occur due to hormonal imbalance, due to change in the dietary habits.

Here are few tips to manage Pregnancy related  nausea

• Consume crackers, toast, or cereal during sickness as they may help reducing the nausea and vomiting
• Consume small frequent meals every 2 to 3 hours with healthy snacks in between the meals
• Avoid skipping of meals due to pregnancy sickness or do not wait for hunger and thirst to eat or drink
• Avoid eating foods that have strong odors.
• Limit the intake of foods that are deep fried,  greasy, , spicy, or very hot.
• Do not lie down immediately after your meals
• A 2–3-hour gap between your meal and bed time is necessary to avoid gastric issues.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.

For general wellbeing, you can begin by consuming a balanced diet which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

Here are few guidelines for healthy balanced diet that can be considered:

• Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
• Some of the good sources of protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Avoid skipping meals. Also, try to avoid fasting and feasting too often.
• Consume small frequent meals, with healthy snacking options.
• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Have your last meal at least 2-3 hours before sleep time.
• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
• Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
• Try and follow a good sleep regimen in terms of both quantity and Quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

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