Some GrandMother's tips

Hi

I am a childbirth educator and I would like to make a post on what nutrients you need during pregnancy.

Grains : Cereals, whole grains, dals, pulses are good sources of protein.

Vegetables : these provide vitamins, minerals and fibrecontent 2.5 cups

Fruits : eat fresh/seasonal fruits and avoid processed /canned fruits.



Meat/Fish/Poultry: these provide the essential animal proteins. Vegetarians need to consume about 1.5 ounces of nuts and 2/3 cup of legumes for proteins. One egg, ½ ounce of nuts, or ¼ cup of legumes is considered equivalent to 1 ounce of meat, poultry, or fish.

No frozen meat that includes burgers , pizza. Meat and egg should be well cooked . Check grilled food.

Milk and dairy products: milk, yogurt, buttermilk, cottage cheese –that are high in calcium, essential amino acids and Vitamin B-12. Avoid mouldy cheese.

Fats and Oils: Special attention needs to be paid to cooking fats and oils. Ghee, butter and coconut milk/oil are high in saturated fats and are best avoided. Vanaspati and Dalda are both high in trans fats, equally as bad as saturated fats.

Fluids: Keep yourself well hydrated by drinking lots of fluids, especially water and fresh fruit juices. Make sure you drink clean filtered water – if you need to go outdoors carry your own water or buy bottled water from a reputed brand -– most diseases are caused by waterborne visurses. Therefore ensure that you are consuming clean water both at home and outdoors. Go easy on the commercial and packaged juices as they have a very high sugar content.

Key Nutrients for you and your baby

<TABLE class=MsoTableGrid style="BORDER-RIGHT: medium none; BORDER-TOP: medium none; BORDER-LEFT: medium none; BORDER-BOTTOM: medium none; BORDER-COLLAPSE: collapse; mso-border-alt: solid windowtext .5pt; mso-yfti-tbllook: 480; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-border-insideh: .5pt solid windowtext; mso-border-insidev: .5pt solid windowtext" cellSpacing=0 cellPadding=0 border=1><TR style="mso-yfti-irow: 0; mso-yfti-firstrow: yes"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: windowtext 1pt solid; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: windowtext 1pt solid; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt" vAlign=top width=213>Nutrient
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: windowtext 1pt solid; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt" vAlign=top width=213>Why you and your baby need it
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: windowtext 1pt solid; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt" vAlign=top width=213>Best Sources
<TR style="mso-yfti-irow: 1"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: windowtext 1pt solid; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Calcium
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Helps build strong bones and teeth. Will help in avoiding back and joint problems later
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Milk and milk products like curd, paneer, custard, lassi, buttermilk.

Green leafy veg also are a good source
<TR style="mso-yfti-irow: 2"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: windowtext 1pt solid; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Iron
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Helps create RBCs that help in delivering oxygen to your baby and also reduces fatigue.
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Again green leafy veg. Keep a coriander –pudina chutney in the fridge and eat with multi whole grain sandwich.

Raisins, dates, Jaggery

Kabuli Channa, soya bean, rajma, moong dal
<TR style="mso-yfti-irow: 3"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: windowtext 1pt solid; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Vitamin A
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Forms healthy skin and helps eyesight. Helps with bone growth
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Carrots, green leafy veg ( but too much can cause increase in gas and heartburn.
<TR style="mso-yfti-irow: 4"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: windowtext 1pt solid; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Vitamin B Complex
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Helps form RBCs. Maintains a healthy nervous system.
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Mostly in poultry , meat , Fish. Ved need supplementary.
<TR style="mso-yfti-irow: 5"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: windowtext 1pt solid; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Vitamin C
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Promoted healthy gums, teeth and bones. Also helps in absorption of iron in the body.
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Citrus fruits , tomatoes, strawberries, broccoli
<TR style="mso-yfti-irow: 6; mso-yfti-lastrow: yes"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: windowtext 1pt solid; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Folate
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Needed to produce blood and protein. Helps in enzyme production
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 159.6pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=213>Green leafy veg, orange juice, legumes and nuts.


A wholesome meal comprise of Cereal , pulses, veg and or meat .
Snacks : Nuts and Fruits and sprouts

Good source of protein:
<TABLE class=MsoTableGrid style="BORDER-RIGHT: medium none; BORDER-TOP: medium none; BORDER-LEFT: medium none; BORDER-BOTTOM: medium none; BORDER-COLLAPSE: collapse; mso-border-alt: solid windowtext .5pt; mso-yfti-tbllook: 480; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-border-insideh: .5pt solid windowtext; mso-border-insidev: .5pt solid windowtext" cellSpacing=0 cellPadding=0 border=1><TR style="mso-yfti-irow: 0; mso-yfti-firstrow: yes"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: windowtext 1pt solid; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: windowtext 1pt solid; WIDTH: 41.4pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt" vAlign=top width=55>Veg
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: windowtext 1pt solid; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 437.4pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt" vAlign=top width=583>Dal, pulses, wheat, nuts, channa( pottu kadala), soya (chunks, granules and atta), Sprouts, boiled potatoes and vegetables
<TR style="mso-yfti-irow: 1; mso-yfti-lastrow: yes"><TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: windowtext 1pt solid; WIDTH: 41.4pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=55>Non veg
<TD style="BORDER-RIGHT: windowtext 1pt solid; PADDING-RIGHT: 5.4pt; BORDER-TOP: #e0dfe3; PADDING-LEFT: 5.4pt; PADDING-BOTTOM: 0in; BORDER-LEFT: #e0dfe3; WIDTH: 437.4pt; PADDING-TOP: 0in; BORDER-BOTTOM: windowtext 1pt solid; BACKGROUND-COLOR: transparent; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt" vAlign=top width=583>Chicken, egg



Avoid

Excessive Caffeine - Excessive amounts of Tea, coffee, cola , choc and other drinks impair digestion, diuretic, reduces absorption of iron and calcium and can cause insomnia, heartburn, anxiety

Putting on too much of weight

Avoid excessive sugar use natural sweetners like honey , jaggery, fruits , raisins, dates

Excessive oil in cooking

Regular intake of Ghee/ butter ( please do not be under the misconception of having ghee regularly. It will lead to you putting on unnecessary weight difficult to bring down later. It was meant for a different generation of women who did extensive physical labor.)

Deepa

 

Hi Reunuka,

Congrats on your pregnancy. Wishing you a healthy and happy journey into motherhood.

If you are referring to the herbal tea that I had mentioned, then here you go...

I suppose Zurich is German-speaking part of Swiss. Ask for 'schwangershafts tee' (pregnancy tea) or 'geburtsvorbereitung tee' (birth preparatory tea) at the pharmacy, bio shops (Reformhaus). They are available either as tea bags or loose tea leaves. You have to start drinking it, thrice a day (1 tsp tea leaves in a cup of water or 1 tea bag a time), 4 weeks before due date. But it is advisable to ask the doctor exactly when you can start.

After delivery you can switch to 'Still tee' or 'milchbuildung tee'.

Latha

 

Hi Latha

Thank you very much. yes your are correct i live in german speaking zurich city. I will check about this tea and will let you know if i get it.

renuka

 

hi..i hv a doubt..is it true that pregnant women should not eat things made with sesame seeds like laddoos or chaklis? generally i heard that sesame seeds generate heat int he boidy and is good in correcting irregular menses!

pls advice

 

Hi Cathy,,,,your info is very useful as I am 11 weeks pregnant woman for 2nd time. I blessed with son in 2008 March. I am basically 100% vegetarian which I couldnt take even EGG also,,,,so plz guide me with some veg diet tips from begining of they day to end of the day more over I am working woman ,,,,at present I am taking breakfast , small cup of tea , lunch , dry fruits raisins & cashew nuts abt 3 to 4 and pomegranate seeds about a cup, night dinner am not having will to eat , having 250 ml milk (actually I dont like to drink ),,,for my first son I have not given breast feeding as I dont have enuf milk,,,,but this time I have strong wish to give atleast for 1 year to my baby ,,,so plz give some tips for breast feeding and as well good diet

Thanks and Regards
Pavani
Hyderabad
India