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Pregnancy Diet Chart - A Simple Diet Plan for a Pregnant Woman
Pregnancy is a crucial period in a woman’s life and comes with lots of do’s and don’ts. You shall face a lot of hormonal changes in your body which can affect your mood swings, appetite, and body metabolism. Most women feel nauseous during pregnancy, which affects their diet and health. It is necessary that your meals contain iron, calcium, folic acid, and vitamins. The Indian diet chart during pregnancy described below is high in nutrition and will keep you energetic through the day.
Pregnancy Diet Plan
Your baby acquires essential nutrients from you. Hence, it is important that you take good care of your health and switch to a balanced diet for pregnant women. Excessive weight gain or loss during your pregnancy is another cause for concern and a balanced pregnancy diet chart ensures that you're getting the required nutrients every day. Read on for a vegetarian diet chart for a pregnant lady that is rich in nutrition and will help in gaining the right weight.
Dietary Guidelines for Pregnant Women
A woman who is pregnant or plans to get pregnant should start having proper nourishment right away. You can follow a 3-month pregnancy diet chart from the beginning, as it will help in building nutrition reserve that will supplement the growing baby right from conception. Eating healthy will provide you with essential nutrients that will strengthen your body and immune system, and enhance your metabolism. Before you follow a certain diet plan for pregnancy, it is recommended that you consult your gynaecologist. Here are a few guidelines to follow when you are on a pregnancy diet:
Keep yourself hydrated through the day and drink as much water or juice as you can, at frequent intervals
Consume foods prepared with whole grains such as bread, chapati and noodles
Consume 5 servings of fresh fruits and vegetables
Reduce the intake of sugar and sweet dishes to avoid chances of getting gestational diabetes
Avoid drinking alcohol and packaged juices, and steer clear of fat-rich foods
Apart from eating healthy, take the necessary supplements for iron, calcium, folic acid and vitamins, as suggested by your doctor. These help to avoid the possibility of neural tube defects affecting the baby and assist in the development of the brain and other organs
Early Morning
Morning sickness is part and parcel of pregnancy. Ensure that you have a glass of cow's milk when you wake up as it helps relieve morning sickness. You may also have a glass of coconut milk or lemonade as it will help ease constipation and heartburn.
Breakfast
Breakfast is the most essential meal of the day, and it is mandatory for expecting women. Skipping breakfast can make you feel tired and lethargic. This is because you have been hungry during the night and that causes your blood sugar level to drop. You can start your day with nutritious breakfast as indicated below:
1 bowl of oatmeal with fresh fruits - These have important vitamins and fibre.
1 plate rava upma or poha or vermicelli with vegetables – These nourish you with multi nutrients and fibre.
2 slices of whole wheat bread toast with butter and omelette.
1 glass low-fat milk or buttermilk or fortified orange juice.
A vegetable omelette or vegetable sandwich – the best source of proteins
2 parathas with fillings of dal, potatoes, carrots, spinach or mixed veggies with curd – these provide fibre, calcium and vitamins.
Lunch
Make the most of your lunchtime, and eat a balanced meal. You can choose from an array of dishes using pulses, dals, cereals, whole grains, nuts and fresh vegetables. These will provide you with the right amount of vitamins, fibre, and minerals. Use only healthy oils like rice bran oil, safflower oil or olive oil for cooking. You may have salads or a bowl of soup made of vegetables as a pre-lunch snack. If you eat non-vegetarian food, you could include chicken and fish as they will provide a good amount of concentrated proteins, omega-3 and healthy fats. They also help in forming red blood cells.
Here are a few meal ideas:
2 rotis with dal, a bowl of curd and any vegetable curry like mix veg, kofta, paneer and other vegetables.
Any rice dish like jeera and pea rice, vegetable rice, khichdi or lemon rice with raita or plain curd rice.
1 bowl of chicken curry with roti and rice.
1 bowl of palak paneer with roti or rice. Spinach is rich in folic acid and iron and is perfect for pregnant women.
Snacks
It is common to have frequent hunger pangs when you are pregnant. You have a life growing within you and your body is working day and night. You will definitely require more energy and hence more food. So, you should make it a habit to eat small frequent meals rather than 3 big meals. Here are some snack ideas for the evening.
Have fresh fruits or a fruit smoothie.
Munch a handful of walnuts, almonds or dates.
Drink freshly prepared fruit juices to keep yourself hydrated.
Whole-grains and low-sugar granola bars are a good option too.
Vegetable or spinach idlis are filling and healthy.
Cheese and corn or vegetable sandwich are tasty and nutritious.
Carrot or lauki halwa made with jaggery or less sugar can help satiate that sweet tooth.
A cup of green tea is warm and comforting.
Daliya or uttapam with vegetables is a complete mini-meal.
Roasted chana is high in fibre and is a suitable cure for constipation.
Dinner
It is recommended that you keep your dinner light and eat early. This healthy habit will aid in proper digestion of food and help you have a good night's sleep. For dinner, you can repeat the ideas from lunch. Some more ideas for your dinner include:
Roti with dal, any vegetable of your choice, salad, and curd.
Vegetable pulao or chicken rice with vegetable raita.
Plain paratha with buttermilk.
Jowar/ bajra roti with ghee and raita – these grains are easy to digest.
Mixed dal khichdi with vegetable curry and bowl of curd.
Beetroot and carrot kheer – This increases haemoglobin count and is rich in Vitamin A and other nutrients.
Pick a diet that packs the best nutrients for you and your baby. Do make sure you consult your gynaecologist or nutritionist before following any specific diet, so that you have a healthy pregnancy. Read more
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Recurring Fever in a Child - Should You Worry
Children have a tendency to fall ill because their immune systems are not fully developed. It is common for parents to worry on seeing their child sick and in pain. If your child has a fever, you may want to give him over-the-counter medicine, but don't. A fever is any temperature above 100.4˚F. High fevers often occur with ordinary infections that are not life-threatening. A fever becomes a matter of concern in children less than 2 years of age or if the fever is persistent. This article lays emphasis on recurrent fever in 3-year-olds or paediatric age children, the various causes, and the ways to alleviate body temperature during a fever.
Causes of Recurrent Fever in a Child
To know whether a child has a recurrent fever or not, certain aspects need to be considered like the age of a child at onset, medical history of the family, febrile episode durations, a span of the interval from one episode to another, related symptoms and response to medication. Furthermore, data related to animal exposures, and travel history are useful to plan further treatment.
Recurrent fever in a toddler is defined as three or more episodes occurring in a six-month period, a minimum of seven days apart, without obvious symptoms or causes. The causes of recurrent fever may be infectious or non-infectious. Here we list different causes with the accompanying symptoms.
1. Periodic Fever Syndrome
Periodic fever is a syndrome genetically inherited from parents. It causes a fever without any signs of infection. Children are normal between outbursts of the disorder and are affected differently based on their ethnicity, geographic location, and affected body part. The treatment is also dependent on the same factors.
Symptoms
Joint pain
Recurrent fever
Abdominal pain
Inflammation of the kidney
Chest pain
2. Borrelia Burgdorferi
Borrelia is the causative bacterium for Lyme disease. Infected ticks pass on the illness to a human by biting. If left untreated, Lyme disease causes recurrent fever. Starting antibiotics is advisable as soon as you notice a tick bite.
Symptoms
Fever
Muscles aches accompanied by chills
Night Sweats
Fatigue
Nausea
A headache
Joint pain
Rashes
3. Cyclic Neutropenia
When the white blood cell count of your body drops, it is unable to fight off infection and kill bacteria. This becomes a cause of a recurrent fever. It happens in a 3-week cyclic pattern of wellness and cell count drop.
Symptoms
Fever
Feeling ill
Loss of appetite
Gum disease
Ulcers of the mouth
4. Dental Abscess
Dental abscess forms due to tooth decay. The abscess flares periodically and causes recurrent fever. If the infection permeates the bloodstream, then the fever becomes constant. A dental abscess may be accompanied by pain or be pain-free but requires immediate medical attention.
Symptoms
Fever
Jaw ache
A toothache
Bad breath
Swollen face
Loose tooth
5. Behcet’s Disease
Behcet’s is an autoimmune disease that causes vasculitis and inflammation of the body. Behcet’s disease in children is very rare and people between the ages of 20 and 30 years are more prone to it. This disease is non-contagious and you can try treating it but it has no cure.
Symptoms
Skin or mouth ulcers
Genital ulcers
Eye inflammation
Ulceration of digestive system
Joint pains
Headaches
6. Lymphoma and Leukaemia
A weakened immune system can lead to abnormalities of the white blood cells, causing lymphoma or leukaemia. A child can have a recurrent fever due to leukaemia or lymphoma as it is cancer that affects the immune system.
Symptoms
Fever
Lymph node swelling
Enlarged liver or spleen
Bruising
Night Sweats
Weight loss
Abdominal pain
A cough
Fatigue
7. Epstein-Barr Virus
Epstein-Barr is common among children. It is a viral infection commonly called ‘kissing disease’ or ‘infectious mononucleosis’. The infection is extremely contagious and can be contracted through saliva from sharing water. In the duration that it takes to build immunity, the fever would be recurrent.
Symptoms
Fever
A sore throat
Extreme fatigue
A cough
Rash
Chills
Headaches
Abdominal pains
8. Crohn’s Disease
This is an inexplicable inflammation of the colon and digestive tract. It creates a recurrent fever and other symptoms. Inflamed bowels also occur and can spread to other areas. It is incurable, but treatments can lessen the severity of the disease.
Symptoms
Fever
Fatigue
Bloody stools
Diarrhoea
Sores in mouth
Malnutrition
9. Juvenile Idiopathic Arthritis
Juvenile idiopathic arthritis is the most prevailing form of arthritis in children under 16 years of age. It is an autoimmune disease that is non-infective. It may run a limited course or be chronic and cause inflamed joints.
Symptoms
Fever
Lethargy and fatigue
Loss of appetite
Swollen joints (Knees, wrist, ankle)
Stiffness
Lymph node swelling
Rashes
Pain
Tips for Parents
A fever causes great discomfort to the child, and there are some measures that a parent can take to reduce the temperature for simple fevers. Listed below are some tips for worried parents:
1. Provide More Fluids
Give your child an electrolyte and make sure that they drink plenty of water. Fever leads to dehydration and reduction of body fluids. These need to be replenished constantly to help reduce his temperature.
2. Give Medication for Fever
If a recurrent fever is being caused by an infection, an over-the-counter prescription may be suggested to you by the doctor to reduce your child’s temperature.
3. Use a Cool Wrap Cloth
From time to time place a cool wrap or washcloth on your child’s forehead to bring down the temperature. You could place the baby in a tepid bath for a short time to bring down the temperature.
4. Consult Your Doctor
A fever that lasts for more than a few days could indicate serious causes and warrant a visit to the doctor. Try home remedies to control the fever but do not wait too long to consult a doctor.
5. Reduce the Layers of Clothing
Swaddling your child when he has a temperature will ensure that the heat is retained by the body. Reduce the layer of clothing and blankets. If you are afraid the child will feel cold, use a light cotton blanket.
Fever may not always be serious. Most of the time, a fever is an indication that the immune system is fighting off an infection. However, it is important to consider your child’s case history and conduct thorough physical examinations during and in between feverish episodes to guide further diagnosis. Despite exhaustive evaluation, sometimes the recurrent fever may go undetected. Keep a watch for new signs and have followed up consultations with your doctor to avoid complications.
Also Read: Viral Infection in Kids Read more
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Metabolic Changes during Pregnancy - Can Pregnancy Boost Your Metabolism?
Pregnant women practically eat for two, and women often wonder whether pregnancy boosts their metabolism or are these just food cravings. The growth of the baby puts strong demands on the woman's body for energy and nutrition. It is quite natural for the metabolism rate to be higher than usual, which can be understood better from the following.
Does Metabolism Speed Up during Pregnancy?
Pregnancy comes along with massive changes in the body of a woman. Irrespective of whether they are physical or biological, these changes can put the body in a completely different mode, as it prepares itself to fuel and take care of another living being. This can usually boost the metabolism of the woman since it starts producing more energy and resources that would be required by the growing foetus. As the baby grows, the demands keep increasing and the metabolism can shift accordingly.
Prenatal Basal Metabolic Rate (BMR)
The metabolic rate during pregnancy is one of the primary metrics that determine the increase in metabolism of a pregnant woman. The prenatal basal rate of metabolism would be marginally lower than what it would be during pregnancy, as well as in different stages of the pregnancy. The type of diet and nutrition demands that a woman’s body had before pregnancy governs the basal metabolism, determining her energy needs. However, the presence of the foetus and the size of it is what defines how much more the rate would increase. Mothers that have a large foetus or multiple babies need more energy to sustain them, leading to a high BMR and ending with faster consumption of energy and nutrition.
How Does Pregnancy Weight Gain Impact Metabolism
Irrespective of whether you are underweight, obese or at a healthy weight before pregnancy, your total body weight will increase during the entire course of pregnancy. Some of it would be your weight gain, while the rest would be the weight gained by the foetus.
A key factor to take into account while tracking your weight gain is BMI, or body mass index. This can pretty well govern how much weight you need to increase to keep your pregnancy healthy
Women with a higher BMI, which ranges above 25 or so, ought to gain weight in the range of 5 to 11 kgs.
Women with a median BMI, which ranges from 18.5 to 25, are expected to gain about 11 to 15.8 kg in weight.
Women with BMI on the lower end of the scale, falling short of 18.5, need to gain a lot of weight, which is somewhere close to 12.7 to 18 kgs.
Your weight gain depends strongly on your diet and your metabolism. Therefore, you might have to make changes to your diet if your weight gain seems lower, which is indicative of a high metabolic rate.
How Do Your Calorie Needs during Pregnancy Affect Metabolism
Metabolism in pregnancy shifts quite a lot from the usual standard. This strongly affects the calorie needs of the body.
Each trimester has its very own calorific demands, given the fact that a baby grows differently in each of those. On a general note, most pregnant women require about 2.2 to 3 kilocalories on a daily basis.
The first trimester is quite crucial in this regard since excessive calories can cause unhealthy weight gain and lesser calories can affect the development of the child. Most women who have a healthy weight at the initial stage of the pregnancy can continue with their usual calorie intake in the beginning.
As your pregnancy progresses, your daily calorie intake needs to be ramped up by around 350 calories in the second trimester and 460 calories in the final one.
How To Meet Your Calorie Needs
Higher calorie needs should always be met with a diet that is healthy and balanced on all fronts. Calories need to be balanced with nutrition. Therefore consuming a diet rich in dairy, lean meat, vegetables, fruits and whole grains is advised.
Opting for a fast metabolism diet during pregnancy might be necessary if your weight is on the lower side and your foetal demands are high. Talking to your doctor and dietician to help you plan your food intake is highly recommended.
Also Read: Vegetarian Diet for Pregnancy
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Dr Ghouse has added a new answer
Trying To Conceive
8 hours ago
Q. #AskTheExpert hello dr.
baby planning kar rhi kuch tips btayiye conceive ho jaye
Dr Ghouse
Paediatrician
8 hours ago
A. it's a natural process ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Laxmi Chavan-Sawant has added a new answer
Guardian of 0 children
6 hours ago
Q. when baby is kick? I'm 13 weeks pregnant
Dr Laxmi Chavan-Sawant
Ayurvedic Gynaecologist
6 hours ago
A. during first pregnancy you may feel the baby movements after 24 to 25 weeks of pregnancy and till then only mild flatters may be felt but which you may not be feeling if you are doing some work
Dr Ghouse has added a new answer
Expecting Mom due in 2 months
6 hours ago
Q. I’m in my 31 week 1 day of pregnancy. What will be my delivery date??
As I have low lying placenta with grade 1 maturity.
Dr Ghouse
Paediatrician
5 hours ago
A. you had to correlate is ultrasound examination. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Rashmi has added a new answer
Expecting Mom due in 2 months
6 hours ago
Q. My hemoglobin is 6.4 from 28 weeks of pregnancy. Now I’m 31 weeks pregnant. What should I do?
Rashmi
Mom of a 9 yr 7 m old girl
5 hours ago
A. Haven’t when you having some kind of iron supplement because they’re very good during the time of pregnancy if you are not having one you need to start with and whatever tabs you take you should just take it with any good juice specially pomegranate juice that’s going to help in doubling the impact of the medicine that you’re taking secondly try and include more of Iron which diet like spinach broccoli beetroot pomegranate black rice sweet potato these things are exceptionally healthy for you to consume
Rashmi has added a new answer
Expecting Mom due in 2 months
5 hours ago
Q. This is my cbc report
Rashmi
Mom of a 9 yr 7 m old girl
5 hours ago
A. No there is nothing visible on my wall so I can really really cannot help you can you please repose the question once again providing all the necessary details as once I’m certain what are you talking about what’s mentioned in the report according to that I can provide you proper help on your question
Dr Sameer awadhiya has added a new answer
Guardian of 0 children
3 hours ago
Q. #asktheexpert
now I'm 24 weeks. Sometimes I'm feeling pain in my thigh.
Dr Sameer awadhiya
Paediatrician
3 hours ago
A. For thegh query asked needs consultation with doctor for proper guidance so it is better that the doctor will guide you the correct way .
Onlfine consultation can also be taken and the expert will give you the proper answer .
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