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<p><em>By Kavita Devgan/ Nutritionist, Delhi</em></p><p>For every expectant mother, being the only life support for a child for nine months can be an overwhelming responsibility. But to stay happy and healthy through these exhilarating months is as important as a smooth and trouble-free pregnancy. After all, a healthy pregnancy is a healthy baby in the making. Learn how to maximise both your happiness and health quotient. So, once you are pregnant, make good nutrition a priority.</p><p>Eat balanced meals on time. It&rsquo;s always better to eat many small nutritious meals rather than large meals throughout the day.</p><p>Calorie requirements vary from woman to woman but most women need approximately 300 extra calories per day to meet the increased metabolic needs of pregnancy.</p><div class="itemcenter"><amp-iframe height="62" title="" width="320" sandbox="allow-forms allow-scripts allow-same-origin allow-popups allow-top-navigation allow-top-navigation-by-user-activation" allowfullscreen src="https://ancillary-proxy.atarimworker.dev?url=https%3A%2F%2Fakm-img-a-in.tosshub.com%2Fsites%2Findiatoday%2Fbanner%2Fpreferred-source-new.html%3Fv%3D1.014%5Cu0026native%3D1" class="mrBt15 preferred-source-banner"> </amp-iframe></div></p><p>Protein intake should be increased by 10 g a day and can be met through meats, milk and eggs or vegetarian sources such as nuts and seeds, milk and other dairy products, pulses and soya products.</p><p>Get enough fibre through fresh fruits and vegetables. Wholegrain breads and cereals are the best sources of fibre in the diet. The less processed or refined these foods are, the higher the fibre content.</p><p>Fat in the diet provides substances that are essential for cells to form and keep their shape. They are also the only source of vitamin E in the diet and help protect growing cells. Stick to good fat sources. If diet is varied, you are likely to get the nutrients you need. Pick snacks that will supply all essential nutrients.</p><p>The need for iron also increases during pregnancy to support the increase in maternal blood volume, formation of haemoglobin, normal development of the foetal circulatory system, and foetal iron that the baby will continue to use after birth. Red meat, liver, turnip, green veggies, wholegrains, nuts and seeds, pomegranate (with a dash of lemon) and fortified cereals are good sources of iron. But often iron supplements may become necessary too.</p><p>Adequate zinc levels in pregnancy help prevent infectious diseases, avoid abnormally long labour, and support foetal growth. Zinc and iron are found in meats, fortified breakfast cereals and dried beans. Calcium is an important mineral that a mother-to-be needs. An increase in dairy products such as skimmed milk, cheese, yoghurt and puddings is an easy way to consume lots of calcium. Good non-dairy sources of calcium include salmon, broccoli, beans, sesame seeds, figs, beans and almonds.</p><p>Folic acid is also top of the list. It is a Vitamin found in leafy green vegetables such as broccoli, spinach, orange juice, legumes, nuts, avocado, liver and fruit and milk. Some may need to take a multivitamin or prenatal vitamin to meet this requirement. Folate is essential to prevent anaemia in the mother and neural tube defects in the baby.</p><p><strong>Beat morning sickness</strong></p><ul>
	<li>Common in early pregnancy, it is usually not serious but may be quite unpleasant</li>
	<li>Ginger helps. Add ginger in your tea or drink ginger ale</li>
	<li>Avoid any foods and smells that make your stomach churn</li>
	<li>Keep simple snacks such as crackers by your bedside. When you wake up, nibble a few and then rest for 20 to 30 minutes before getting out of bed.</li>
	<li>Aim for foods high in protein or carbohydrates as both can help fight nausea</li>
	<li>Sniff lemons. The smell of a cut lemon may help your nausea. Put slices in your water.</li>
	<li>Give yourself time to relax. Talking things over with another motherto-be can be a nice way to relieve stress. Some research points out that stress and emotions may also play a role in morning sickness.</li>
</ul></p><p><strong>A healthy initiative</strong><br>
Meet two enterprising mothers, Shreya Lamba and Farah Nathani Menzies, who are behind The Mummum Co, a nutritious snack brand for children</p><div class="itgimage"><amp-img src="https://ancillary-proxy.atarimworker.dev?url=https%3A%2F%2Fakm-img-a-in.tosshub.com%2Findiatoday%2Fimages%2Fbodyeditor%2F201811%2Fhealth_0-x443.jpg%3FPK89eouiT7lBq_1yVOPKqWgdPfCsngOg%3Fsize%3D750:*" alt="" height="443" width="770" class="" layout="responsive"></amp-img>
<div class="body_caption">Shreya Lamba and Farha Nathani Menzes with their daughters</div>
</div></p><p>Shreya Lamba, 37, a mother of four-and-a-half year-old, agreed with Farah Nathani Menzies, 40, when she expressed concern about the existing gap in the Indian market in terms of healthy, preservativefree and yummy snacks for children.</p><p>She realised this gap exists while raising her two daughters. Armed with a business plan and passionate about feeding their children healthy&rsquo;, inspired these Mumbaibased mothers to quit their full-time corporate jobs in 2016 to launch The Mumum Co in 2017, a range of single-serving, ready-to-eat snack packs for children.</p><p>Snacks in a pack Nathani says, We decided to play with fresh fruits, vegetables and super grains to understand what we can make that will be nutritious, yummy and fun to eat. The first innovation from the kitchen of The Mumum Co was Melties100 per cent freeze-dried natural fruit blend using banana and strawberry, which are like smoothies in a bag.</p><p>The second and third addition to the product line has been Crunchiesmulti-grain puffs made of jowar, ragi and corn, flavoured with real fruit powder with high fibre content and Sprinkliesrice and barley puff, which act as healthy carbohydrates for children with rich vitamin value.</p><p>Beating the odds What has been challenging for them is to convince other parents and change their mindset about alternative snacking options. Lamba says, A child must be accustomed to the real taste of food such as fresh fruit juice without added sugar. It&rsquo;s an explosion of their taste buds. The snacking brand has raised angel funding of `3 crore. www.mumumco.com</p><p><em>By Harshita Das</em></p><div id="tab-link-wrapper-plugin"><div class="authors__container"><div class="authors__by"><div class="authlable">Published By: </div><div class="authdetaisl">Manpreet Kaur</div></div><div class="published__on"><div class="authlable">Published On: </div><div class="authdetaisl">Nov 30, 2018</div></div></div><div class="sendros">--- ENDS ---</div></div>

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<p><em>By Kavita Devgan/ Nutritionist, Delhi</em></p><p>For every expectant mother, being the only life support for a child for nine months can be an overwhelming responsibility. But to stay happy and healthy through these exhilarating months is as important as a smooth and trouble-free pregnancy. After all, a healthy pregnancy is a healthy baby in the making. Learn how to maximise both your happiness and health quotient. So, once you are pregnant, make good nutrition a priority.</p><p>Eat balanced meals on time. It&rsquo;s always better to eat many small nutritious meals rather than large meals throughout the day.</p><p>Calorie requirements vary from woman to woman but most women need approximately 300 extra calories per day to meet the increased metabolic needs of pregnancy.</p><div class="itemcenter"><iframe scrolling="no" allowfullscreen="" frameborder="0" width="100%" height="62" awidth="320" aheight="62" amplayout="fixed" src="https://ancillary-proxy.atarimworker.dev?url=https%3A%2F%2Fakm-img-a-in.tosshub.com%2Fsites%2Findiatoday%2Fbanner%2Fpreferred-source-new.html%3Fv%3D1.014" class="preferred-source-banner" loading="lazy"></iframe></div><style>.preferred-source-banner{  margin-top: 10px; margin-bottom:10px;}</style></p><p>Protein intake should be increased by 10 g a day and can be met through meats, milk and eggs or vegetarian sources such as nuts and seeds, milk and other dairy products, pulses and soya products.</p><p>Get enough fibre through fresh fruits and vegetables. Wholegrain breads and cereals are the best sources of fibre in the diet. The less processed or refined these foods are, the higher the fibre content.</p><p>Fat in the diet provides substances that are essential for cells to form and keep their shape. They are also the only source of vitamin E in the diet and help protect growing cells. Stick to good fat sources. If diet is varied, you are likely to get the nutrients you need. Pick snacks that will supply all essential nutrients.</p><p>The need for iron also increases during pregnancy to support the increase in maternal blood volume, formation of haemoglobin, normal development of the foetal circulatory system, and foetal iron that the baby will continue to use after birth. Red meat, liver, turnip, green veggies, wholegrains, nuts and seeds, pomegranate (with a dash of lemon) and fortified cereals are good sources of iron. But often iron supplements may become necessary too.</p><p>Adequate zinc levels in pregnancy help prevent infectious diseases, avoid abnormally long labour, and support foetal growth. Zinc and iron are found in meats, fortified breakfast cereals and dried beans. Calcium is an important mineral that a mother-to-be needs. An increase in dairy products such as skimmed milk, cheese, yoghurt and puddings is an easy way to consume lots of calcium. Good non-dairy sources of calcium include salmon, broccoli, beans, sesame seeds, figs, beans and almonds.</p><p>Folic acid is also top of the list. It is a Vitamin found in leafy green vegetables such as broccoli, spinach, orange juice, legumes, nuts, avocado, liver and fruit and milk. Some may need to take a multivitamin or prenatal vitamin to meet this requirement. Folate is essential to prevent anaemia in the mother and neural tube defects in the baby.</p><p><strong>Beat morning sickness</strong></p><ul>
	<li>Common in early pregnancy, it is usually not serious but may be quite unpleasant</li>
	<li>Ginger helps. Add ginger in your tea or drink ginger ale</li>
	<li>Avoid any foods and smells that make your stomach churn</li>
	<li>Keep simple snacks such as crackers by your bedside. When you wake up, nibble a few and then rest for 20 to 30 minutes before getting out of bed.</li>
	<li>Aim for foods high in protein or carbohydrates as both can help fight nausea</li>
	<li>Sniff lemons. The smell of a cut lemon may help your nausea. Put slices in your water.</li>
	<li>Give yourself time to relax. Talking things over with another motherto-be can be a nice way to relieve stress. Some research points out that stress and emotions may also play a role in morning sickness.</li>
</ul></p><p><strong>A healthy initiative</strong><br>
Meet two enterprising mothers, Shreya Lamba and Farah Nathani Menzies, who are behind The Mummum Co, a nutritious snack brand for children</p><div class="itgimage"><div class="itgimage"><img  height="443"  title=""  width="770"  class="" alt="" src="https://ancillary-proxy.atarimworker.dev?url=https%3A%2F%2Fakm-img-a-in.tosshub.com%2Findiatoday%2Fimages%2Fbodyeditor%2F201811%2Fhealth_0-x443.jpg%3FPK89eouiT7lBq_1yVOPKqWgdPfCsngOg%3Fsize%3D750:*" loading="lazy" /></div>
<div class="body_caption">Shreya Lamba and Farha Nathani Menzes with their daughters</div>
</div></p><p>Shreya Lamba, 37, a mother of four-and-a-half year-old, agreed with Farah Nathani Menzies, 40, when she expressed concern about the existing gap in the Indian market in terms of healthy, preservativefree and yummy snacks for children.</p><p>She realised this gap exists while raising her two daughters. Armed with a business plan and passionate about feeding their children healthy&rsquo;, inspired these Mumbaibased mothers to quit their full-time corporate jobs in 2016 to launch The Mumum Co in 2017, a range of single-serving, ready-to-eat snack packs for children.</p><p>Snacks in a pack Nathani says, We decided to play with fresh fruits, vegetables and super grains to understand what we can make that will be nutritious, yummy and fun to eat. The first innovation from the kitchen of The Mumum Co was Melties100 per cent freeze-dried natural fruit blend using banana and strawberry, which are like smoothies in a bag.</p><p>The second and third addition to the product line has been Crunchiesmulti-grain puffs made of jowar, ragi and corn, flavoured with real fruit powder with high fibre content and Sprinkliesrice and barley puff, which act as healthy carbohydrates for children with rich vitamin value.</p><p>Beating the odds What has been challenging for them is to convince other parents and change their mindset about alternative snacking options. Lamba says, A child must be accustomed to the real taste of food such as fresh fruit juice without added sugar. It&rsquo;s an explosion of their taste buds. The snacking brand has raised angel funding of `3 crore. www.mumumco.com</p><p><em>By Harshita Das</em></p><div id="tab-link-wrapper-plugin"><div class="authors__container"><div class="authors__by"><div class="authlable">Published By: </div><div class="authdetaisl">Manpreet Kaur</div></div><div class="published__on"><div class="authlable">Published On: </div><div class="authdetaisl">Nov 30, 2018</div></div></div><div class="sendros">--- ENDS ---</div></div>

Eating well during pregnancy is about having a balanced diet that includes proteins, carbohydrates, calories, fats and fibre.


India Today

What to eat when expecting - India Today

What to eat when expecting

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What to eat when expecting

Eating well during pregnancy is about having a balanced diet that includes proteins, carbohydrates, calories, fats and fibre.

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