Here’s How To Eat White Rice On A Weight Loss Diet!


White rice has got a bad rapport among weight watchers and health freaks, due to its tendency to pack in high amounts of starch and for being rich in calories. But rice is a food grain that is easy-to-prepare, and is incredibly versatile as well. It can be cooked in a variety of ways, is widely available and is very cheap as well. A number of people have banned white rice from their diets, in order to keep away the excessive calories. However, that may not be necessary even on a weight loss diet. If you are fond of eating rice and it is an indelible part of your daily meals, you may still be able to consume them on a weight loss diet, given that you exercise portion control and maintain a healthy diet and workout regimen.

How To Eat Rice On A Weight Loss Diet

Most weight loss diets restrict excess calorie consumption. Basically, in order to lose weight, you must create a calorie deficit by eating fewer calories than you are able to burn on a daily basis. This is why a number of people stay away from rice, as it packs high amounts of carbohydrates and is rich in calories. But rice is also low in fat, is an easily digestible, gluten-free grain that offers a number of B vitamins as well. So you may want to re-consider banning it completely from your diet. You do need to be careful while consuming rice on a weight loss diet.

Also Read: 

ni480saWeight Loss: Rice is an easily digestible, gluten-free food grain

Here are some ways to safely eat rice on a weight loss diet:

1. Exercise Portion Control

Take only one helping of rice during a single meal to restrict the amount of calories you eat with rice. According to your dietary needs and the kind of low-carb or low-calorie diet you may be following, adjust your portions of rice and skip eating carbs in meals before or after the one with rice.

2. Pair It With Lots Of Vegetables:

Rice may make you feel hungry sooner than other carbs. You can avoid this by pairing your helping of rice with a number of roasted or grilled vegetables with high-fibre or protein in them. Consider beans, asparagus, broccoli or even chicken breast or turkey breast.

2. Opt For Low-Calorie Cooking Methods:

Forgo frying your rice or cooking it in cream, and boil it instead as it will pack in lesser calories.

Weight loss can be achieved without exercising dietary restrictions also, given that you are regular with your daily workouts and are eating food at the right time.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.





Source link

Eat These Desi Foods To Prevent Hair Fall And Get Stronger Hair!


Hair fall is becoming a huge beauty problem for a number of men and women nowadays. This is due to pollution, poor diets and excessive stress. Hair fall might seem like a mere beauty problem, but it says a lot about our diet and lifestyle as well. A number of nutrients from the foods that we eat are essential for maintaining healthy, long and strong hair. Believe it or not, you can include a number of foods in your daily meals that can help you deal with the problem of hair loss and hair fall, as well as improve the quality of your hair. When there is a deficiency of certain nutrients in your body, it becomes apparent if you have brittle or rough hair that is susceptible to frequent breakage.

Here are top five desi foods that you can eat to prevent hair fall and improve the quality of your hair:

1. Amla (Indian Gooseberry):

This light green fruit is a common fixture in Indian kitchens. We juice it and even turn it into a powder and it is consumed as well as applied on the skin and the scalp as well. Amla has vitamin C and antioxidants, both of which fight free radical damage and preserve hair follicles, preventing hair fall.

2. Palak (Spinach):

It might not seem very appetising, but spinach or palak is a superfood that is a must for healthy hair. It contains vitamins B, C, E as well as omega-3 fatty acids and iron too. The iron in spinach helps in carrying oxygen to the scalp, making the hair stronger.

Also Read: 

ge7lbvvgHaircare tips: Spinach contains iron

3. Methi Seeds (Fenugreek Seeds):

ethi or fenugreek seeds are Ayurvedic treasures that are used in a number of desi home remedies. They are also great for making hair strong and promoting hair growth. They are rich in protein and nicotinic acid, both of which fight hair fall and promote stronger hair. They are also rich in a number of essential vitamins and minerals.

4. Nariyal Ka Tel (Coconut Oil):

Indians have a long history of cooking food in coconut oil. It is applied topically on the head as well to prevent hair fall and make the hair smoother and shinier. But consuming coconut oil may also be beneficial against hair fall, as it is rich in lauric acid, which is responsible for binding the protein in our hair, thereby protecting the hair roots from damage and breakage. Moreover, it is also rich in antioxidants that fight free radical damage.

Apart from consuming these foods, one must eat foods that promote collagen production in the scalp as well as those rich in vitamin C. Cover your hair while going out in polluted areas and wash your scalp thoroughly to make sure no chemical shampoo or conditioner residue is left behind.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.





Source link

Eat ‘This’ Not ‘That’ At Night, Says Ayurveda


We all know that how important it is to have a wholesome breakfast to maintain a healthy body and mind. Various health experts and dietitians across the world have dubbed breakfast as the ‘king of all meals’. However, it doesn’t mean that other meals like lunch and dinner are not as important. Many people believe that consuming anything post 7 pm may result in weight gain, and generally skip their dinner completely. On the contrary, it may not only hamper the system but also promote weight gain, because ‘when’ you eat could prove to be as important as ‘what’ you eat! Yes, you read that right! For the longest time, health experts, including Ayurveda experts, are compressing on the fact that our dinner should be light, but at the same time, it should be healthy too. There is, of course, a list of foods that one must avoid consuming at night as they create an imbalance in the kaphadosha, as per Ayurveda. In other words, we should steer clear of foods that are high in glycaemic index and comprise simple carbs like fried foods, packaged frozen foods, et al, during night as it may result in weight gain and slowing down of our metabolism. As per Ayurveda, the last part of the day is dominated by kapha, therefore, whatever we eat, must be able to balance kapha and not increase it. 

Here Are Five Ayurvedic Tips For Eating Healthy At Night:

1. Eat foods that are rich in protein at night. Add low-fat chicken (grilled), pulses, lentils, green leafy veggie, and curry leaves to your evening meal. Consuming more protein-rich foods in supper/dinner will keep your digestive system working well.  

2. Consume low-carb foods at night. This is because low-carb foods are digested easily. Eating foods that are heavy at night will hamper your sleep and you may feel light-headed the next day. Include foods like paneer, tofu, lentils, beans, low-fat chicken, etc.

3. Cut salt intake post 7 pm. We know this can be little difficult for some people, but this is very important, especially when you have a party planned. Salt is known to increase the water retention in the body. As we go continue to eat more salt in our meals post 7 pm, we put our heart and blood vessels to a huge risk.

4. Avoid eating curd at night. If you like eating curd with your beloved rajma rice (read brown rice) at night, then it’s time you stop doing it. As per Ayurveda, curd increases the kapha dosha – all because dahi or curd has both sour and sweet properties. This creates an imbalance, which may lead to excess mucus development in the nasal passages. 

5. Moderation is the key. One must set a limit for the food intake during night. Ayurveda suggests keeping our dinner light as it will help you to have a sound sleep. Additionally, our digestive system is inactive during night, making it difficult for our body to digest heavy food. According to Ayurvedic expert, Dr. Vasant Lad, “Don’t eat more at a meal than the amount of food you can hold in two cupped hands. Overeating expands the stomach so that you will feel the need for additional food. Overeating also creates toxins in the digestive tract.” Also, give at least a gap of 2-3 hours between your dinner and sleeping time. 

Follow these simple yet effective diet tips by Ayurveda and see the results by yourself.

 

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.





Source link

Foods To Eat And Avoid In Winters If You Have Asthma


Highlights

  • Asthma is a chronic inflammatory disease that affects airways of lungs
  • Garlic and ginger are known as excellent natural antibiotics
  • Shrimps are packed with sulphites and may trigger coughing and wheezing

Winters are in full swing and keeping ourselves warm and healthy has become very important. In winters our immunity takes a dip and we are more prone to diseases, including common cold, cough and breathing ailments like asthma. Asthma is a chronic inflammatory disease that affects the airways of the lungs that become inflamed, narrow or swell up which makes it difficult to breathe. Cold air that we breathe induces a substance called histamine, which is produced naturally by our body during an allergic attack that triggers wheezing and asthma. But, wait don’t worry, as here are some tips on foods to eat and avoid to help fight back the harsh effects of winters, especially if you are an asthmatic.

Foods To Eat:

1. Garlic And ginger

Garlic and ginger are known as excellent natural antibiotics, which can help in managing asthma during chilly winters. Both the foods are packed with anti-inflammatory properties too. As per a microbiologist nutritionist and health practitioner, Shilpa Arora, “garlic and ginger are therapeutic in healing symptoms and chicken broth with ginger and garlic can be taken daily.”

Also Read: 7 Surprising Health Benefits Of Garlic

garlic

Garlic is known as excellent natural antibiotic, which can help in managing asthma.

2. Vitamin D And C

If findings if various are to be believed, then low levels of vitamin D, also known as ‘sunlight vitamin’, may cause asthma.  According to Shilpa Arora, “sunlight in winters helps manage asthma, and vitamin C suppresses inflammatory responses and avoids spasms of bronchitis and can also help in case of breathlessness.”

vitamin d

Low levels of vitamin D, also known as ‘sunlight vitamin’, may cause asthma.

3. Licorice

It is interesting to note that licorice is used in various Chinese medicines to improve the functioning of lungs. It is used to relax our bronchial tubes which can be highly beneficial in case of asthma.

4. Magnesium

Various studies have shown that the children who are deficient of this mineral are more prone to asthma, as this micro-mineral is known to soothe our respiratory tract. Therefore, it is imperative to add magnesium-rich foods to your diet.

Foods To Avoid:

1. Avoid Cold Dairy Products

According to Shilpa Arora, dairy products are mucus-generating in nature that may make you prone to wheezing and other infections, which may worsen the situation for an asthmatic. Therefore, steer clear of cold dairy products during winters.

Also Read: Should You Be Adding Milk In Your Tea?

6db936d8

Dairy products are mucus-generating in nature that may make you prone to wheezing and other infections.

2. Preservatives

To increase the shelf life of a food, there are certain chemicals that are added to them. These preservatives are not only harmful for the people who are dealing with asthma but for everyone, including children and adults, who are consuming them. Health experts and nutritionists always recommend eating nutrient-dense fresh foods and drinks. 

3. Junk foods

Without any saying, one must avoid eating junk or fast foods as much as possible. Eating junk food will not only worsen your asthma problem, but will also leads to weight gain, resulting in many other diseases like diabetes and cardiovascular problems. According to Shilpa Arora, “foods that are high in refined carbohydrates and white flour items like breads, pastas, cookies, et al are highly inflammatory and produce toxins in the gut leading to asthma and its exaggerated symptoms.”

Also Read: 5 Harmful Effects of Junk Food

junk food

Eating junk food will not only worsen your asthma problem, but will also leads to weight gain​.

4. Shrimps

Don’t be surprised to see shrimps in this category. Be it frozen or fresh, shrimps are packed with great amount of sulphites, which can instantly trigger coughing and wheezing and may worsen your asthma condition.

Before adding any food to your diet, look out for any food allergies and consult your doctor. 

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.



Source link

Shraddha Kapoor Shows Us How To Eat Carb-Rich Sweet Potatoes In A Healthy Way!


Highlights

  • Shraddha Kapoor shared a picture of her on-the-go snack
  • Sweet potatoes are rich in carbohydrates and fibre
  • Eat them as a pre-workout snack to boost energy

Lately there is a perception that carbohydrates must be shunned in all forms. Weight watchers and health freaks are keeping away from this macronutrient, which is feared and despised as it is believed to lead to weight gain and as a result, numerous other health problems. However, a number of studies have shown that diets which restrict consumption of an entire food group are not only impractical, but unhealthy as well. However, if one wants to maintain a healthy weight, they need to distinguish between healthy and unhealthy carbohydrates and while the former must be included in daily meals, the latter should be shunned. Bollywood actor Shraddha Kapoor doesn’t shy away from consuming carbohydrates.

Shraddha Kapoor posted a picture of herself consuming a bowlful of spiced sweet potatoes, which are a high carb food. Sweet potatoes, or shakarkandi, are considered as healthier alternatives for white potatoes, but they are also very rich in carbohydrates. A 100-gm portion of sweet potatoes contains between 18 and 20 grams of carbs (as per the United States Department of Agriculture data)! But these carbs are healthy and may actually help in weight loss, rather than restrict it.

Also Read: 

Take a look at Shraddha Kapoor’s bowl of healthy carb-rich sweet potatoes:

ubn7qvfo

Here’s how the healthy carbohydrate-rich sweet potato can help in weight loss and improve overall health:

1. As opposed to white potatoes that contain 2.2 gm of fibre per 100 gm serving, a 100 gm portion of sweet potatoes contains between 3 to 4 gm of fibre. Fibre is important for digestive health and gut health.

2. Fibre contributes positively to gut microbiome, which may improve hormonal balance, mood, as well as skin health.

Also Read: 

3. Sweet potatoes are also very rich in potassium (a 100-gm portion contains 337 mg potassium as per the USDA data). Potassium is helpful in improving metabolism and enhancing muscle strength, which makes them ideal pre-workout snacks.

It is pertinent here to mention that since sweet potatoes are rich in carbs, you can’t be having them whenever you feel like and in large portions. It’s better to follow Shraddha Kapoor’s lead and eat a small portion that is either boiled or baked and as a standalone filling snack. Consult your nutritionist or a certified dietitian in order to ascertain the portion size and to include sweet potatoes in your diet in a healthy way.



Source link

“Why Should We Eat Maggi With Lead In It?” Supreme Court To Nestle


Maggi, Nestle India’s single-largest revenue earner, was banned in June 2015 for six months.

New Delhi: 

The Supreme Court Thursday revived the government case in National Consumer Disputes Redressal Commission (NCDRC) against Nestle India seeking damages of Rs 640 crore alleging unfair trade practices, false labelling and misleading advertisements.

The top court had on December 16, 2015 stayed the proceedings before the NCDRC and directed the CFTRI (Central Food Technological Research Institute, Mysuru) to place its test report before it.

A bench of Justices D Y Chandrachud and Hemant Gupta was told by senior advocate Abhishek Manu Singhvi, appearing for Nestle India, that tests reports of the Mysuru lab had been submitted and it found that lead content in Maggi noodles was well within the limit.

“Why should we be eating Maggi with lead in it?”, Justice Chandrachud asked Mr Singhvi, who replied that there was some amount of lead in various other products.

The bench said the report of CFTRI, where the samples of Maggi noodles were tested following earlier orders of the court, will form the basis for the proceedings before the NCDRC.

“We are of the view that CFTRI report be evaluated by the NCDRC in the complaint before it. It will not be appropriate for this court to pre-empt the jurisdiction of NCDRC… All the rights and contentions of the parties will remain open,” the bench said.

During the hearing, Additional Solicitor General Vikramjit Banerjee, appearing for Centre said that in the wake of the Mysuru lab report the matter should go back to NCDRC and stay on the proceedings should be vacated.

Mr Singhvi said the matter has now become infructuous as the report is in my favour and presence of MSG (monosodium glutamate) was not found.

He along with senior advocate Arvind Dattar opposed sending the matter back to NCDRC saying nothing remains to be decided after the lab report.

“Why should we usurp the power of NCDRC. We will send the lab reports to the commission and them ask to dispose of the complaint filed before it,” the bench said adding that the appeal against the Bombay High Court order which had in 2015 quashed the Food Safety Standards Authority of India (FSSAI) ban order against Nestle’s Maggi noodle will be heard at a later stage.

The Consumer Affairs Ministry had in 2015 filed a complaint against Nestle India before the NCDRC using a provision for the first time in the nearly three-decade-old Consumer Protection Act.

It had filed a complaint against Nestle for causing harm to Indian consumers by allegedly indulging in unfair trade practices and false labelling related to the Maggi noodles product.

It was for the first time that the government had taken action under Section 12-1-D of the Consumer Protection Act, under which both the Centre and states have powers to file complaints.

In the petition filed before the NCDRC, the ministry had charged that Nestle India has misled consumers claiming that its Maggi noodle was healthy — “Taste bhi healthy bhi”.

Nestle had to withdraw its instant noodles brand Maggi from the market over allegations of high lead content and presence of MSG.

The food safety regulator FSSAI had banned Maggi noodles after it found excess level of lead in samples, terming it as “unsafe and hazardous” for human consumption.

FSSAI had also said Nestle violated labelling regulations on taste enhancer ‘MSG’ and ordered the company to submit a compliance report on its orders.





Source link

“Not Grilled, Eat Kadaknath Chicken”: A Special Request To Virat Kohli From Krishi Vigyan Kendra


"Not Grilled, Eat Kadaknath Chicken": A Special Request To Virat Kohli From Krishi Vigyan Kendra

Virat Kohli is currently in Australia for India’s four-match Test series. © File Photo/AFP


Virat Kohli, who undoubtedly has a lot on his plate during India’s ongoing tour of Australia, has now been requested by Krishi Vigyan Kendra, Jhabua, Madhya Pradesh, to stop eating grilled chicken and switch to “Kadaknath chicken” instead. According to the centre, “Kadaknath chicken” is low on cholestrol and fat, and comes with high protein and iron properties. In a letter to the Board of Control for Cricket in India and Virat Kohli, Krishi Vigyan Kendra said, “Krishi Vigyan Kendra Jhabua (Kadaknath Research Centre) wants to suggest Virat Kohli and BCCI that in the meet of Jhabua’s Kadaknath chickens the cholesterol and fat are very low with higher protein and iron content as per report of National Research Centre on Meet Hyderabad. Therefore, you and your team members are fulfill [sic] your chicken requirement by Jhabua’s Kadaknath chickens.”

The letter addressed to the BCCI and the Indian captain was accessed by news agency ANI.

Last year, in the Gaurav Kapur-hosted YouTube show called Breakfast with Champions, Virat Kohli had revealed that he prefers eating grilled chicken and mashed potatoes for lunch. This is hopefully where Krishi Vigyan Kendra has taken a cue from.

Virat Kohli is currently in Australia, gearing up to play the fourth Test match of the series India leads 2-1. India won the last Test in Melbourne by a convincing 137-run margin.

After the four-match Test series ends, India will face Australia in a three-match ODI series.






Source link

Malaika Aroras Healthy On-Shoot Meals Will Inspire You To Eat Clean! (See Pics)


Highlights

  • Malaika Arora is known to have a strict diet and fitness routine
  • Malaika posted pictures of her food on sets
  • The beauty shared pics of a dates and fig pudding and bhakri

Model and reality TV show host Malaika Arora has made fans out of millions of Indians, all thanks to her fitness videos and inspirational fitness posts. The beauty, who is currently a judge on India’s Got Talent and India’s Next Top Model, frequently makes headlines for her intense workout videos, which she often posts on her Instagram page. Malaika has arguably one of the most enviable physiques in the film industry, and the diva looks stunning in everything from sarees to evening gowns and even sports or gym wear. Malaika has the ability to make heads turn every time she steps out of her house and millions of people around the world are fans of her impeccable sartorial sense. But the kind of confidence that Malaika exudes doesn’t come easy.

Needless to say, Malaika Arora has a very strict diet and fitness regime, as is evident from her super toned body. The 45-year-old diva does yoga and Pilates and she had revealed in an interview that she starts her day with a headstand, after which she drinks a glass of warm water with lemon and honey in it to kick-start her metabolism. Recently, we got a peak into what the beauty eats on sets, in order to stay fit and her meal is inspiration enough for us to eat healthy during the holidays. Malaika posted some pictures of a vegan and gluten-free dates and figs Christmas pudding as well as some homemade bhakri with chutney.

Also Read: 

Take a look at Malaika Arora’s super healthy on-shoot meals:

37tpq03

9n9c48u8

Looks like there are no cheat days for Malaika Arora! Figs and dates are both naturally sweet and are rich in fibre. They may help in boosting energy in the body, while satiating your sweet tooth, without sending you on a guilt trip. Bhakri is a flatbread consumed in several different states of India and may be prepared from various different types of gluten-free flours like those made from pearl millets (bhakra), sorgum (jowar), finger millets (ragi) and rice flour.

Also Read: 

These gluten-free flours can be great alternatives to wheat or processed flours and being made from whole grains, these are nutritionally rich and full of satiating fibre. Inspired to start eating clean and healthy yet? We know we are!



Source link

Watch: Ankita Lokhandes Manikarnika-Themed Birthday Cake Looks Too Amazing To Eat!


Highlights

  • Ankita Lokhande is celebrating her 34th birthday today
  • Her Manikarnika-themed cake had a picture of herself as Jhalkari Bai
  • Lokhande said she didn’t feel like cutting the beautiful cake at all

The trailer for Manikarnika-The Queen of Jhansi is out and people haven’t been able to stop talking about it since it was released yesterday. The biopic, which has actor Kangana Ranaut in the titular role, also stars former TV actor Ankita Lokhande, who is playing the role of Jhalkari Bai – a woman warrior said to have fought alongside Ran Laxmibai against the British during the Raj. The film will be released on Republic Day (January 26, 2019) and the promotions have begun. Ankita, who is also celebrating her birthday today, cut a special Manikarnika-themed cake at the launch event of the trailer yesterday. The 34-year-old beauty was seen in a stunning red dress, cutting the cake with her Manikarnika co-stars and the rest of the team. The custom-made cake had a picture of Lokhande’s character from the film, Jhalkari Bai, on top and it looked fabulous!

Looks like Ankita Lokhande kick-started her birthday celebrations early yesterday by cutting the cake at the trailer release event. Jhalkari Bai was an important soldier in the female battalion of queen Manikarnika and she is said to have once disguised herself as the queen herself, to allow her to escape. Manikarnika is also a film that marks Kangana Ranaut‘s debut as a film director in Bollywood.

Also Read: 

Here’s a look at Ankita Lokhande’s Manikarnika-themed birthday cake:

Doesn’t the cake look amazing? The message on the cake reads, “Ankita as Jhalkari Bai. Happy Birthday.” The chocolate cake looks too good to eat and Ankita Lokhande also felt the same. She is heard saying in the above video, “I don’t feel like cutting it.” She soon asks her team to first take a picture of the cake that she clearly very happy to have received. The team then got her another birthday cake for her to cut. Ankita Lokhande was also seen spending her birthday eve with her friends, where she cut another stunning white cake.

Also Read: 

Have a look:

Well, it seems like Lokhande had a great start to her 34th birthday! We wish the beautiful actor a very happy birthday and all the very best for her seemingly very promising Bollywood debut.





Source link

What To Eat When You Are Pregnant? | Eating For A Healthy Pregnancy


Highlights

  • Pregnancy demands an extra 150Kcal/day in the first trimester
  • During pregnancy, have a wide variety of fresh ingredients
  • Pregnant and lactating mothers need a higher amount of protein

A well-balanced outlook to nutrition has far reaching benefits for a long and healthy life. Eating right is important for all of us throughout our lives, but ladies who are planning to become moms or are pregnant need to pay attention to their dietary needs a little bit more. The extras are needed for foetal growth, maternal tissue expansion during pregnancy and for milk secretion during lactation.  Eating healthy helps the baby develop and grow healthy. Research has confirmed that the health of an individual is determined by the health of a mother even before conception and that eating patterns have a direct effect on the long term health of a child – from womb to grave. Getting it right during this phase in a woman’s life is not all that tough. Nature provides us with enough and more foods loaded with nutrients and health benefits. The density of crucial nutrients may vary in different foods, but it’s all easily available around us. So, all that you need to do during pregnancy is have a wide variety of fresh ingredients to ensure wholesome nutrition for the baby and yourself. 

(Also Read: Pregnancy Eating Tips: Dietary Do’s and Don’ts Pregnant Women Must Ensure)

ma2h9p1

During pregnancy is have a wide variety of fresh ingredients to ensure wholesome nutrition for the baby and yourself.

Do Pregnant Women Need To Eat For Two? 

Do you need to eat for two? Not really. Of course, the nutrient requirements of a pregnant woman do go up; calories to minerals and vitamins are all needed in larger amounts but there is a method to this and does not mean that you need to overeat. Pay attention to eating balanced meals that provide your body with all the essential nutrients in the amounts needed.

How Much Weight Gain is Healthy During Pregnancy?

Pregnancy demands an extra 150Kcal/day in the first trimester and 350Kcals/day in the 2nd and 3rd trimester according to FAO/WHO. For an average Indian woman with a pre-pregnancy weight of 55Kg, ICMR expert group 2010 suggest the following additional calories for a 10 Kg and 12Kg weight gain respectively.

Additional Calories Required/Day For 10Kg/12Kg Weight Gain 

  12 kg increase 10 kg increase
1st trimester 85 cal/day 70 cal/day
2nd trimester 280 cal/day 230 cal/day
3rd trimester 470 cal/day 390 cal/day
During 2nd & 3rd trimester 375 cal/day 310 cal/day

What To Eat When You Are Pregnant | Pregnancy Diet | Healthy Eating During Pregnancy 

Carbohydrates are the primary source of energy which is the most important nutritional requirement for our bodies to function at an optimal level. In addition to calories, healthy carb sources also provide vital nutrients like vitamins, minerals and healthy fibre. 

Choose Healthy Carb Sources Over Empty Calories During Pregnancy

Unprocessed or minimally processed whole grains like wheat, barley, ragi, oats, bajra and corn are good options to choose from for your pregnancy diet. Legumes, milk, vegetables and whole fruits are also healthy sources of energy rich carbohydrates. 

(Also Read: Pregnancy Diet Tips: 8 Food and Diet Tips Pregnant Women Must Ensure)

Proteins To Eat During Pregnancy

Proteins are the most important building block of every cell in our body. Pregnant and lactating mothers need a higher amount of protein for the ever increasing volume of blood component in the mother and for optimal development of the baby. NIN (National Institute of Nutrition) suggests an additional 0.5g protein for the first trimester, 6.9g for the second and 22.7g for the third trimester, respectively.

Sources of Protein: Animal proteins are a better quality because they contain all the 9 essential amino acids needed by our body. Lean unprocessed meat, chicken, fish and eggs are all sources of quality protein. In the vegetarian section milk, cheese, paneer and other milk products are the top-of-the-list choices. Legumes and lentils, especially when taken in combination with whole grains assures better quality protein and is enough to provide for healthy protein intake. Nuts and seeds are another source of healthy proteins.

Dairy Products During Pregnancy

Dairy products provide the most important Calcium for a mother-to-be. Calcium is a mineral that the growing foetus requires for proper formation of bones and teeth.  Milk is also an essential nutrient for children. 

Sources: Cow and buffalo milk, soy milk, paneer, cheese, yogurt , chaas, lassi.

Fruits & Vegetables During Pregnancy

Fruits and vegetables provide the body with vitamins, minerals, antioxidants and fibre. They help alleviate constipation, a common problem during pregnancy, by adding roughage to the diet. This also helps in better digestive health which means better absorption of nutrients. 

Recommended amounts are 5 serving of seasonal fresh fruits and veggies daily.

(Also Read: Three Essential Nutrients for Every Pregnant Woman)

pregnant woman eating fruits

Fruits and vegetables provide the body with vitamins, minerals, antioxidants and fibre.

Fats & Sugars During Pregnancy 

Fats and sugars are required to meet the daily calorific targets, though many pregnant women may end up consuming more than is required. The trick lies in selecting the right source and, of course, in the right quantity. Excessive intake of high fat and sugar foods adds up to empty calories which further leads to unhealthy weight gain. Too much of saturated fats may increase your risk of cardiac diseases too. 

Sources of healthy fats are peanut oil, sunflower oil, rice bran oil, mustard oil, linseed oil and desi ghee in moderation.

Balancing each meal will help you eat your quota of all essential nutrients. 

In the third trimester small frequent meals may be a better option. 
Snacking healthy is another way of achieving your nutritional goals. Instead of just reaching out for ready-to-eat snacks choose the traditional homemade ones like ladoo, panjiri, mathis made fresh in small batches. These are still high-fat and sugar-foods so limit the quantities. Other snacks you can choose are roasted nuts, popcorn, bhelpuri, grilled paneer tikka, bhuna chana, dhokla, multigrain bread sandwiches.

Foods To Eat During Pregnancy | Nutritious Foods For Pregnant Women 
 

Nutrient Food Source
Energy Rice, wheat and tapioca Dry nuts and seeds Coconut and groundnut
Protein Dals and legumes.Nuts and seeds.Fish, meat, egg white. cheese, khoya, skimmed milk powder, whole milk powder, paneer.
Beta-carotene Green leafy vegetables, pumpkin, green chillies, carrot, mango , papaya.
Folic Acid Amaranth, ambat chukka, mint, spinach, bengal gram, black gram, green gram, red gram, gingelly seeds, soybean
Iron Bengal gram leaves, amaranth, radish leaves, cauliflower greens
Calcium Ragi, bengal gram (whole), horse gram (whole), rajmah, soyabean, amaranth, curry leaves, knol-khol leaves
Vitamin C Agathi, cabbage, coriander leaves, drumstick leaves, capsicum, amla, guava

Eat healthy, eat tasty and enjoy the most happy part of your life.



Source link