Nutritionist, Bipasha Das, talks about how to take care of yourself during pregnancy
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#LetsTalkNutrition #OutlookPoshan
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00:00 Hello, I am Bipasha, owner of Sugatiya Centre for Diet and Wellness and a nutritionist.
00:09 So today we will be discussing about pregnancy and how to take care of yourself during pregnancy.
00:18 Pregnancy is one of the most challenging yet the most beautiful time of a woman. So let's
00:25 discuss what all we go through and how to handle our stress, tension along with to management
00:32 of our eating. According to the survey, more than 1 in 3 pregnant women believe they need
00:38 to eat 300 or more calories each day, around 6 in 10%. Think that they need to start consuming
00:46 these extra calories in first and second trimester. Some also believe that they need to eat for
00:52 2 people at one go. So they start consuming lot of junk food, unhealthy snacks in between
00:57 munching so they tend up to gain much more weight than required. And then it becomes
01:03 a challenge to lose that extra shed of kilos. One certainly should be increasing the amount
01:08 of certain nutrients which is really required during pregnancy. But you need to only about
01:14 increase 350 calories per day by eating more healthy and nutrient dense food. Avoid food
01:21 gapping. You need to maintain small gaps during pregnancy. According to the individual problem
01:27 and requirements, do not put on too much weight during pregnancy which is very important.
01:33 It increases the risk of gestational diabetes, your back aches, high blood pressure and also
01:40 the baby's growth becomes disrupted. Baby don't get enough space to grow. So how do
01:48 we handle that? So how much to eat on pregnancy depends on your activity, your digestion process
01:54 and also your weight during your conception. So the main nutrients to focus on will be
02:01 iron, one of the most and critical nutrient which is a mineral which is found in meat,
02:08 different type of poultry products, seafood, beans, dark leafy vegetables like palak, broccoli,
02:15 bengal gram, also jaggery or gur, dates, kishmish, prunes, all these are iron rich food which
02:23 you can include in your daily routine life. Then we need to focus on calcium, a very vital
02:29 mineral which is found in all the dairy products and we are blessed they are in India. So all
02:36 the milk products like milk, yogurt, cheese, dahi, buttermilk, lassi, in any form you can
02:43 start consuming that in form of paneer, fresh paneer made at home, all these are more acceptable
02:51 things. One of the most rich magnesium dense fruit is banana. So we get that round the
02:58 year so I will be suggesting you to eat banana one or two daily along with some yogurt or
03:04 curd which is made at home. Very very important for baby's growth during initial time of pregnancy
03:11 we need to include lot of folic acid rich food. Folic acid is one of the important vitamins
03:17 which we need and which we found in beans, fruits, very leafy green vegetables like all
03:24 types of saag and also some vitamin supplement if you are really going deficient in folic
03:32 acid. Do contact your health professional to guide you best for folic acid intake. If
03:38 you do not get enough amount of omega 3 in your diet please do make sure and take a guidance
03:45 from your health professional to start off with omega 3 supplementation. All the very
03:50 best to you during your pregnancy. Have a happy time. Be healthy. Thank you.
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