Dr. Deeksha's Tips for Healthy Pregnancy Outcomes

Hear our mother-child nutritionist, Dr.Deeksha Sharma, share tips for planning a healthy pregnancy.

"To be pregnant is to be vitally alive, thoroughly woman, and distressingly inhabited. Soul and spirit are stretched - along with body - making pregnancy a time of transition, growth, and profound beginnings." ~Anne C. Buchanan and Debra K. Kingsporn

During pregnancy, a new life comes into existence inside mother's body.Therefore,the health of this offspring is directly dependent on the diet, body composition and lifestyle of her mother. Besides, influencing body structure and physiology, nutrition during pregnancy determines metabolism of this offspring, and this has life-long term effects on the health, morbidity and mortality risks.

In recent times, obesity and the related diseases i.e. diabetes, hypertension and heart diseases have started appearing earlier in life. The reason can be found in maternal nutritional status, which affects foetus in two ways:Under nutrition causes metabolic changes in foetus that permanently alter glucose and insulin metabolism, and increase risk of chronic nutritional disorders i.e. diabetes and obesity. Over-nutrition, maternal "junk-food diet" (i.e. rich in fat, sugar and salt) makes offspring susceptible for adiposity, raised glucose and cholesterol levels.

Besides ensuring life-long health of the offspring, a healthy diet and lifestyle during pregnancy improve mother's chances of easy delivery and early return to pre-pregnancy weight.

I. Healthy Diet:

During pregnancy, a healthy balanced diet helps mother in maintaining optimal nutritional status while fulfilling extra nutritional requirements of the developing foetus without depleting her body stores.

In the first trimester, nutritional requirements don't increase much, so a pregnant woman needs to maintain healthy weight (as per her height) by taking adequate calories.

In the second and third trimesters, pregnant woman need 300 extra calories per day to ensure 8-10 Kg weight gain with Iron and folic acid supplementation.

Consume 8 to 10 glasses of water per day to ease constipation, remove toxins and reduce risk of urinary tract infection and pre-term labor.

Ensure adequate intake of protein, calcium, iron and folic acid for healthy pregnancy outcomes:

- Whole grains and grams are excellent sources of fiber, phyto and micro nutrients, which improve satiety and prevent common ailments during pregnancy.

- Low-fat dairy products, nuts, pulses, fish, and mustard and olive oil are excellent source of protein and provide essential fats

- Eating 5-6 servings of fruits and vegetables provide essential minerals like iron, zinc, calcium; vitamins; phytonutrients and fiber.

To avoid excess weight gain and obesity, pregnant women should refrain from overeating and use of saturated and transfats (butter/ghee/cholesterol rich foods). Limiting use of refined, processed and animal foods is also important to maintain overall health.

II. Healthy Lifestyle:

Physically active pregnant women have short labour, easy delivery and speedy recovery after child's birth. Besides preventing complications like preeclampsia and gestational diabetes in pregnant woman, a moderate exercise for 30 minutes every day improves overall health by reducing back pain and improving sleep. As a bonus, exercise during pregnancy positively impacts overall mental and physical development of babies too.



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Comments (35)

hi m Neha I want to know how to increase growth of my baby..m 7weeks pregnant..plz help me..

This is exactly what I was looking for.

Dr. Deeksh i am 5 week pregnant. I want to know what excersie i should opt & what basic diet i should follw for healthy baby...

This is just in time

Hi Dr. Im 33 weeks now and i get tired if i walk continuously for 5-10 minutes... can you please explain the reasons behind this and other exercises which i can do gradually?

Sounds like so much fun.

Sounds like so much fun.

Sounds like so much fun.

Hlo dr.
I m 25; week pregnant
Please suggest some exercise to be continued till delivery
And what all should i do for normal delivery

Mam.i m 24 week pregnant, which type of yoga is good or wat to do get active. I feel very lazy and sleepy whole day.plz advice me

Hii, I am Manu. I am 7 weeks pregnant. I always feel sleepy during the day. My vacations are going on, so I am at home presently. All the time I am just sleeping or lying down. What I can do about it? Please suggest. Thank you.

I wish I knew this before

Mujhe 2month ki pregnancy hai..me khane me kya kya le skti hu...

Mam plz tell me my baby weight is 1523 in 32 weeks of pregnancy so plz weight gain advices to my baby

Good morning madam i am 22 weeks pregnant and I am having twins having weight is 365+/-43, 329+/-45 Grms it is ok please tell me

Dr Seemi Siddiqui can you please help some moms here

Hi.. m Tanya.. m unable to eat any kind of food. Always feeling puky..m 9 weeks pregnant.. what to do?

hy I m.31 weeks prgant tell me this report baby w8 and length

Comment image

Hello doctor i want to know that in.my 4th month ultrasound report shows that my baby fetal weight is 169 gm.Does this weight is proper during this time...pls suggest as i am worried.

Hello mam.i am in my 12 week pregnancy, very much helpless regarding not having my meals coz of my mouth always feel like that it is very karwa type , I can't even drink water also .pl help me how can I get out of this problem.

I wish I knew this before

Hiiii doctor i am sudipta (33 age) ..i became pregnent after the iui process... Now the pregnency timing is 6 week 4 days... In ultrasound process a little sack is shown but heart beat dosn't come yet. Doct prescribe a Enoxaparin Sodium Injection IP 40mg till 8 weeks in my belly. My questions, is it safe to continue this medicine for long days??

Hi,bharti here.want to ask a query.i had minor thalassemia.my husband hemoglobin 14.9. Is this is surity he doesnt had thalassemia.he is not ready to go for test.m concerned abt my baby pls do advice.m 11 weeks pregant

Why difference coming in LMP and Ultrasound scanning

hi dr.
i have back pain cannt bearable. have a seven week baby

I wish I knew this before

Please I am 5weeks pregnant and I am told not to walk for a long distance. So I want to know how I can exercise

I wish I knew this before

Hi doctor, i m 11 weeks pregnant. I never did exercise in my life...Now if i suddenly do it, is it ok?..
If yes, what all exercises are recommended?

Hi doc I am 20 + weeks pregnant...before pregnancy I was 49kg and at 4th month of pregnancy I had 51 kg ...is it going fine às I feel baby movements bur don't feel hunger as it is expects to be ..?

Hello doctor...
M 35 weeks pregnant nd i feel d movements of d baby at ryt side only z dt normal??

I m 22 weeks pregnant.My first baby is weak by birth. What should i eat to get a healthy baby this time .
Pls help !

I was looking for this kind of article .

This is lovely

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