Nutrients requirements during and after pregnancy.
Bursting the food myths.
Many of us have heard that eating liver(kaleji) during pregnancy will darken baby’s complexion. Or drinking coconut water will make complexion fair. Is this true? May be in some cases we witnessed them true but in others, not. Is it scientifically proven? Or just a myth? Let’s get to know about all this with Dr. Itrat Siddiqui – Nutritional consultant.
Since we have heard since our childhood to have good food, what this “Good Food” actually is?
Good Food:
Generally we assume it as expensive food or food made in expensive restaurants. But it is not true. A good food is the compilation of all nutrients that are required by human body. And it is distributed into 5 food groups:
Food Groups:
- Food with carbohydrates like wheat, rice, barley, corn, etc
- Food with proteins like pulses, beans, meat, eggs, etc
- Food with vitamins and iron like fruits and vegetables.
- Calcium rich food like milk, yoghurt, cheese or other dairy products.
- Food with good fats like Oil, ghee, butter, etc
Keeping these food groups in our daily menu is not sufficient. One should have healthy food habits as well. For instance, timings of every meal should be followed. Breakfast should be taken till 9:00 a.m not till 12:00 noon. Similarly, lunch time should be between 12:00 till 2:00 p.m and dinner must be taken 3 hours before sleeping time. Sleeping right after eating is not a healthy food habit. Because it takes time for our metabolism to work efficiently.
Generally, our eating patterns are disturbed. Like we eat dishes like Nihari and Paaey in dinner although these kind of heavy meals are meant to be taken for breakfast.
Healthy food habits since beginning will definitely help in pregnancy. Just like we prepare our girls for wedding events, work to enhance their skills and beauty; we should train them to adopt good food habits as well. This routine will help them throughout pregnancy. And even after that.
If we talk about pregnancy and it’s nutritional needs, we can categorize them into 3 parts. Those are 3 trimesters of pregnancy.
A brief insight about these trimesters categorically:
1st Trimester:
Nausea and acidity are the most common issues observed during 1st trimester of pregnancy. Avoiding excess oil, soups or any hot beverages may help reduce this condition. In addition to that, taking small sips of lemon water with every meal is also helpful.
Nutrients requirements in this phase can’t be denied. It is the time when child development started. Therefore, folic acid must be taken. And it can be taken by anyone. Most of the females in our country lack folic acid. Best source to get it is well cooked red meat, pulses and eggs. Folic acid tablets prescribed by gynaecologist are also a good substitute. Requirements of Folic acid doubles during pregnancy because baby also needs it other than your own body requirements.
2nd Trimester:
Proteins and calories requirements increase during this term. As baby’s bones and teeth are under development. This requirement can be 300-400 calories according to mother weight and height. To calculate the actual requirement, consulting a proper nutritionist is recommended. But in cases where nutritionist is not available, small portions of all food groups should be added in diet.
Calcium deficiency is also very commonly observed. Reason is lack of milk intake. This can be cured by taking milk, yoghurt or even icecream or milkshake. Isn’t it a great option?
3rd Trimester:
Close to delivery time and a rapid boost in fetal growth phase. Most common deficiency mothers face in this period is iron and haemoglobin deficiency. But usually people avoid taking iron tablets, substitutes and injections considering that it will result in child’s dark complexion. Which is a myth. And it is not scientifically proven. Child complexion has nothing to do with rich iron resources. It’s all in his gene from day 1. Avoiding these treatments may cause complications during or after delivery.
Spinach, apple and chikoo are mostly prescribed as a home remedy. But these are rich fiber food. Instead of these, red meat is best replacement for iron and haemoglobin deficiency. Don’t fall for illogical myths and assumptions. Do what is best for your and your baby’s health.
Some categories of fish is also recommended not to eat during pregnancy which is true. Certain fish has high mercury content which is not good during pregnancy. It is suggested to take very small portions of fish that too home made only. Because you never know which type of ready to eat restaurant made fish is.
Similarly, Raw milk and half boiled or fried egg can also cause infections. Properly cooked egg (not overly cooked) and boiled milk should be taken.
Some people suggest to have butter in milk or tea for a smooth delivery. But it is also not recommended. It may results in high cholesterol.
Likewise, pineapple or pineapple juice can also be taken during whole pregnancy. But it should be in a certain quantity. Excess of any food leads to complications. Even in our daily life. Juices have high sugar content hence fresh fruits should be preferred.
Salt is also an essential part of our food. Sodium chloride requirements in our bodies can not be denied. But it should also be added in any meal in a lesser quantity. If we talk about Himalayan salt, it has same nutritional value as sea salt. The difference is that it is raw. Less salt is recommended because its excess may trigger blood pressure which is quite common in pregnant women. Other than blood pressure, Gestational diabetes is also very common in pregnant women. Let’s get to know about that as well.
Gestational Diabetes:
Gestational Diabetes is a type of diabetes that can develop during pregnancy in women who don’t already have diabetes.
It’s Cure:
If a mommy to be has gestational diabetes, she should avoid sugar and juices.Consult her gynaecologist and start taking complex food. Complex food is whole wheat, multi grained bread and things made of these food group. No white flour.
Now coming towards post delivery food habits let’s not forget to discuss about our cultural heritage food “Panjeeri”.
It is a mix of roasted dry fruits and semolina in pure ghee.
Is it really a healthy remedy that we are taking and giving to all new moms?
The answer is yes! It has sugar, fats and cholesterol in it still it has its nutritional value. But taking in small portions is mandatory. It helps energizing body. Excess intake may cause diabetes and blood pressure due to its rich composition.
POST DELIVERY FOOD HABITS:
Let’s start from the beginning.
Pregnancy weight gain may vary from person to person. Like if 3 women are pregnant, all 3 will gain different weight. An under weight woman may increase UpTo 14 to 16 Kgs weight during her pregnancy.
A normal weight woman may get a rise of 10 to 12 Kgs weight and an obese woman can increase 7 Kgs max. It all depends upon height. Because weight issues can also lead to complications in delivery.
Calories requirements after delivery also differs. A woman who has gone through C section needs more calories to recover. It can be 800 calories per day. On the contrary, a normal delivery case woman requires 500 to 600 calories per day. But in either of the case, it’s better to return to normal diet. And never avoid milk. Milk has proteins and calcium which are very crucial for a new mother’s body. It has nothing to do with infection in stitches. It is also a myth. Infections cause due to lack of hygiene or usage of sub standard or dirty surgical instruments during delivery.
Constipation:
It is also the most common issue faced by new mothers. As a treatment, increase fluid intake( like water, milk and stock) and add whole grain cereals in your diet.
Food for Lactating mothers:
Lactating mothers should take 2 to 3 times milk daily. Add yoghurt and other dairy products in your diet other than all other nutrients that are needed in routine.
Self care routine:
Dullness, freckles, hair fall and other issues occur right after delivery and most of the women go into depression thinking they have lost their charm. But this is not the fact. The fact is, these can also be cured by eating healthy food, taking proper sleep (for this, family plays a vital role to support a mother) and taking a hot shower before sleep to get a deep sleep.
Good news is, you don’t need any special supplements for this.
Proper diet and peace of mind is the key to get back to a fresh and healthy skin, hair and body.
Closing this article with the note that taking care of yourself is must. Be it before, during or after pregnancy. Opt for quality of food not quantity of food.
Our bodies have a strong connection with food. It is a relationship. Keep this relationship healthy.
By: Anila Razzaq