Diet for pregnancy and lactation
Diet For Pregnancy Lactation
Time and health are two precious assets that we don't recognize and appreciate until they have been lost.
Introduction
Traditional Indian Food recipes during and post pregnancy
Pregnancy is one such phase which needs perfect balance of both. I suggest a nutritious diet pre and post conception. Healthy bodies create healthy babies. 'BIRTH' is not the place to start or end of this creation; truly it starts at the moment of conception. Pre conception nutrition, the significant factor much neglected needs the detoxification of parents to be and nutrition at all levels to be scrutinized and adopted.
Maternal food habits are influenced by many factors like socio economic status,party, social food taboos and pregnancy itself. The mother to be needs optimum care from day one to prevent poor nutrition to avoid later complications like anemia and adverse pregnancy outcomes, like post partum hemorrhage,preterm birth, and fetal growth retardation.
Pregnancy demands total dedicated care , to ensure safety, efficacy and absolutely no side effects.
First Trimester
First month: Plain milk. Second month : Milk medicated with sweet drug. Third month : Milk with honey and ghee. During the first trimester most women experience nausea and vomiting which is known as 'early morning sickness'. due to which, the expected mother cannot take proper diet. Use of cold sweet drink and milk will prevent dehydration caused by vomiting and also supplies adequate nourishment. Mother's desire of having particular food during third month which is called 'Douhrdayi' ( which means women with two hearts). Use of cold and sweet liquid diet and milk in the first trimester ensures the mother's emotional stability is achieved.
Lactation in nursing mothers increases considerably by the consumption of germinated cereals and pulses. This naturally leads to the proper and quicker development of the child as well.
Second Trimester
Forth month: a . Milk and butter. b.Meat soup. Fourth month onward there will be muscular tissue development which requires good amount of protein which is supplied by meat soup of butter. Milk provides nourishment and stability of the fetus.
Quality of butter :
Butter is known as the food of Gods it helps in development of muscular tissue. It contains fat, vitamin and minerals. It is extremely rich in vitamin A,E,Riboflavin,niacin, and pantothenic acid. It contains sodium, calcium, phosphorus,potassium in large quantity. It also contains vitamin K foliat, vitamin B12 in small quantities. It eases the labour. Butter also has arachidonic acid which enhances the brain function and vision in children. After learning the wonderful benefits of butter, there is no wonder why lord Krishna was a "Makan chor) (or the butter thief)
Fifth month : a. Ghee It is the super food which is used during pregnancy as it is rich in omega 3 fatty acids and vitamin A,E and anti oxidant. Healthy fats from natural foods are especially important since 70% of the new tissues are fat based. Ghee has great benefits in improving intelligence, memory, digestion,long life and eye sight. b . Cooked shashti rice with curd dainty and pleasant food mixed with milk and butter. Sashtika shali (Oryza sativa) known as navara rice, broth prepared with shastika rice and meat or vegetables is beneficial to increase the weight of fetus.It is rich in carbohydrates and provide that extra energy required by the mother. It is beneficial for infants with low weight. It is good weaning food.
Sixth month :
a . Yavagu (rice gruel) b . Ghee processed with Gokshura (Tribulus terrestris). Gokshura is basically a well known diuretic, but it is also a well known rasayana (rejuvenator). It helps in relieving swelling and prevents complications caused by water retention like pre eclampia, PIH (pregnancy induced hypertension) etc.
Third Trimester
"A healthy pregnancy" has been defined as a pregnancy without physical or psychological pathology in the mother of fetus, which result in delivery of a healthy baby. So taking care of her psychological health also must be important
.
Seemanthonnayana : It is an Indian ritual, one among samskaras, called the God Bharai or baby shower. It involves the wearing of red or green glass bangles from seventh month of gestation. The sound of these bangles is believed to reach the womb and comfort the fetus. Traditionally these are removed after birth and given to midwife. The traditional ritual is done to satisfy the pregnant woman's disires, bless her, and ensure safe delivery and a healthy baby. This helps the expected lady to feel secure, happy wanted and much loved and also help to get rid of fear, tension, anger and other negative thought.
Seventh month
Medicated Ghee (Prthakoarni siddha ghrta) Ghee which is processed with Prithakparni (Uaria picta) drug is diuretic. anabolic and provides overall nourishment to mother and the fetus.
Eight and Ninth month
Yavagu (rice gruel) prepared with milk along with ghee.
According to Ayurveda
WHO recommends 5 types of interventions.
- The healthy eating and physically active lifestyle is promoted to prevent excessive gestational weight gain (GWG).
- In the under nourished population, balanced energy and protein intake are recommended to prevent LBW (Low birth weight), SGA (small to gestational age) and still births.
- Doses of iron and fol ate supplementation are given with possible daily or intermittent routine
- Supplementation of vitamin A is suggested only to areas to where vitamin A is suggested to be restricted only to areas where vitamin A deficiency is a substantial public health problem. Recommendations of calcium supplementation is limited to population with low calcium intake. Vitamin B 6, zinc, multi nutrients supplements and vitamin D supplementation are not advocated as routine procedure.
- Avoiding to caffeine.
Don'ts during and post pregnancy
- Don't smoke.
- Don't drink alcohol.
- Don't drink a lot of caffeine.
- Don't eat a raw meat.
- Don't consume unpasteurized dairy products.
Amount of extra energy required during pregnancy
No extra energy is needed in first trimester. Increased of about 300 K Calper day in second trimester and 450 KCal in the third trimester. In twin pregnancy she needs 150 cal a day, more than for a singleton pregnancy. This extra amount of energy that the pregnant mother needs must be supplied to the body through macro nutrients.
Macro nutrients :
Carbohydrates, proteins and fiber in right quantity and quality as per individual requirements are essential.
Micro nutrients : Like vitamins(A,B,C,D,E)folic acid, calcium, zinc, iodine are considered while planning diet for the pregnant lady and also during lactation. When the diet part is considered in India, we get a lot of varieties of traditional food recipes, which is being practiced since generations. Almost every Indian mothers and grand mother will be having the knowledge of these reciepes.
Nutrition for new moms
New mom deserves special attention to rebuild their strength after giving birth. Nutrition and plenty of rest are essential to help their bodies recover, eating light, easy to digest food is important, green vegetables, moong beans (dal) and whole wheat bread/ chapattis are all good choices. Avoid cabbage, beans and lentils which are considered harder to digest and create gas in the body. Also avoid anything sour, like tomato, tamarind, lemon and oranges.
Some home Remedies
Turmeric :
Helps helps heal internal wounds.Take a half teaspoonful turmeric powder every day with luke worm milk or water. Turmeric has many other health benefits.
Fenugreek:
Seeds are great to help prevent and ease back and joint pain. .Fenugreek seeds or fresh fenugreek are also taken to help nursing mothers increase their breast milk supply.
Ajwain :
(Carom Seed) Help soothe pain due to gas or indigestion. Every morning 4 glasses of water with 2 teaspoon of carom seeds (ajwain). Let it cool down to room temperature and drink this water throughout the day. Add ajwain as an ingredient when making roti cooking vegetables.
Dry Ginger
Powder also known as sonth, take with food. Ginger offers health benefits, including anti-inflammation effect.
Gaund (Gond)
It is an edible gum resin that is extracted from the bark of the tree. Gaund provides heat to the body and is usually eaten in cold winter months. Gaund and whole wheat ka ladoo is normally prepared for the nursing mother to help with lactation and provide nutrients for the baby. The main ingredients are whole wheat flour, butter, nuts, gaund, poppy seeds and sugar.
The nutrition is not what is orally consumed but also what the sense organs are fed with.
Traditional Food Recipes
Dry Fruit Ladoo / Gond ka Ladoo :
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| Gond ka Ladoo |
Procedures and benefits : It is a sweet made up of dry fruits, ghee, jaggery, edible gums. Mothers can suffer from urinary track infections or other issues related to passage of urine after delivering a child.Gond (Acacia gum) has been widely used to treat urinary incontinence. The protein requirement for a women increases after childbirth since lactation. This is one such super delicious and nutritious food for a lactating mother.
Masoor Dal :
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| Brown Lentil |
It is a popular dish to stimulate lactation in nursing mothers.
Procedures and benefits : Heat the ghee and oil in a pan. Once the oi is hot, add all the seeds. When the seeds start to splutter, add onion chopped. Fry the onion till they are golden brown and then add in ginger and garlic. Next add turmeric and Garam masala and salt and allow cooking for 5 minutes. Add the lentils and water and mix well. Lower the flame and cook for about 10 minutes Then add the chopped tomatoes, green chilies and more water for desired consistency. Simmer till the lentils are thoroughly cooked. It is rich in iron and a great source of fiber. This versatile dish can be eaten with rice or chapattis.
Rice with Moringa leaves (or Drum stick)
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| Drumstick leaves Rice |
Procedures and benefits : Heat oil in an iron pan. Once hot add the crushed garlic and small onions, saute' until brown. Add turmeric pepper and cumin, fry till it smells done. Add the cooked rice and ghee and mix well.Once done, add the Moringa leaves, give a quick stir. Turn off the stove and cover the pot with lid. The leaves will cook in the heat of a rice, and become soft. Green leaves like Dil leaves (Sabbasige soppu), spinach, fenugreek (methi leaves), drumstick leaves etc. are rich in fiber and prevents constipation and improves digestion. and lactation.
Meat Soup
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| Meat Soup |
Procedures and benefits : Take 250 grams of mutton (leg pieces) 1 finely chopped onion and tomato, 1 teaspoon each of cumin seeds and pepper, 4 grated garlic cloves, 1/2 grated ginger piece and coriander leaves. Add all ingredient in a pressure cooker with 4 cups of water Add salt as per your taste. Cook the broth for 5 whistles and wait til the pressure is released and serve hot Meat soup is the best choice for non vegetarians as it is rich in proteins, iron and calcium. It is beneficial in both during and post pregnancy.
Boiled rice served with 1. Curry leaves (fine powder) 2 . Garlic roasted in ghee
Procedures and benefits : Boiled rice along with finely powdered curry leaves, pepper powder and salt. Curry leaves contain 'carbazole" helps clearing out any harmful bacteria present in the gut, including Salmonella and E col. Curry leaves rich in calcium, iron alkaloids and vitamin A and prevents hair fall. It also helps in increasing breast milk.
garlic has several curative benefits in boosting the immune system and preventing heart disease,Garlic is said to help increase breast milk.
Garlic Rasam
Procedures and benefits : Dry roasted 1 tap of pigeon peas, pepper, cumin seeds, coriander seeds and red chilies and 1/2 the garlic for 1 minute. Remove and grind to a paste. In a pressure cooker put 1 cup water and add in the tamrind paste, turmeric tomatoes, the rest of the garlic and salt. bring to boil. Add in lentils, ground paste and the remaining water. Cook for three whistles or until the lentils are well cooked to the desired consistency. In another pan, heat the mustard seeds in ghee or oil. Once they start spluttering, remove from the heat and add it to the cooked mixture. Garnish it with coriander leaves.
Procedures and benefits :Procedures and benefits :
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