Nutrition for a Healthy

PregnancySonali Shivlani

Pregnancy, Lactation & Child Nutrition Counselor

When should I think about Nutrition?

Pre-Conception

First Trimester

Second Trimester

Third Trimester

Post Delivery

Healthy Eating HabitsBenefit not only the Baby but also the Mother

and the Entire Family.

For the Baby…….

Optimum Physical and Mental Development.

Ideal Birth Weight.

For the Mother…….

Healthy and Safe Pregnancy

Timely Labor and Delivery

Positive Birth Experience

Management of Hormones

Optimum weight gain

Balanced Meals

Carbohydrates

Main sources are Cereals.

Consume 6-11 servings per day.

Required for overall fetal development.

Fruits Vegetables

Choose a wide variety 2-4 servings per day Rich source of Vitamins

and Minerals

Choose a wide variety 3-5 servings per day Rich source of Vitamins

and Minerals

Proteins

Building blocks of cells.

Optimal Fetal physical and mental growth.

Consume app. 75 gms per day.

Pulses, Legumes, Nuts, Meat, Eggs, Soy, Sprouts.

Calcium

Optimum Bone and teeth development.

Optimum Muscle and Nervous system development.

Consume app. 600 ml. of milk or milk products.

Milk, Milk products, Green leafy veggies, Nachni, Sesame seeds, Jaggery etc.

Fats, Oils and Sweets

Consume in moderation

Include more of mono and poly unsaturated fats such as olive oil, flax seed and walnuts.

Other Nutrients

Water

Salt

Supplements

Foods to Avoid

Raw Meat

Soft cheeses and milk - unpasteurised

Raw eggs

Fish (in excess)

Caffeine

Alcohol and other forms of Drugs.

Controversial Foods

Papaya

Pineapple

Dates

Coconut water

Ghee

Special FocusDuring Pregnancy

Dental Hygiene

Brush and Floss your teeth twice a day.

Massage your gums. Use a soft Toothbrush. Dental Check-up

Remember !!!!Dental issues during

pregnancy can lead to preterm labor.

Sleeping

Sleep on your left side (preferred).

Use pillows as shown for support.

Breast Preparation

Check for Flat / Inverted Nipples during pregnancy.

These can cause frustration while establishing breast feeding.

Ensure that you do not engage in Nipple stimulation prior to completing 37 weeks of pregnancy as this can cause pre-term contractions.

Optimal Fetal Positioning

HEALTHY HEALTHY EATINGEATINGFor Your ChildFor Your Child

What do we mean by Children?

0-12 months Infant

1-3 years Toddler

3-6 years Preschooler

6-12 years School age

Why do Children need Good Nutrition?

Growth and Development

Prevention of Nutrient Deficiencies

Create a Healthy and Active Life

How do I ensure that my child meets his / her Nutritional needs?

So how much should my Child Eat?

This would depend on the Age of the Child:

For the age group – 1 to 3 years

Grains – 6 servings.Fruits and Vegetables – 6 servings.Proteins – 2 servings.Milk – 4 servings.Water – 1000 ml.

Feeding your Child

My child is Fussy.My child does not like Fruits and Vegetables.My child refuses to eat the food which is made for the Family.My child refuses to sit in one place.My child always watches TV while eating.My child snacks on Junk Food.My child is fed in between snacks by other Family members.My child insists on imitating his / her friends eating habits.

How to Make Food Fun

Involve the Child. Let him help in preparing

the food. Let him serve himself. Encourage him to feed

himself. Encourage him to finish

his plate. Don’t force. Avoid in between

snacking. Eat what you serve the

child. Eat together as a family. Discuss the Benefits of

Good Food. Junk food = Healthy Food.

Last but not the LeastLast but not the Least

Ensure that your child gets a minimum of 60-90 minutes of physical exercise during the day. This could be in the form of free play or sports. The important thing is that the child should enjoy the activity.

THANK YOU

Sonali Shivlani

Internationally Certified ChildBirth, Lactation and Child Nutrition Counselor.

Executive Director – CAPPA India.

Executive Director – Pregnancy Fitness Educator (CAPPA International).

MIND CRAFT (Khar W, Mumbai – 400052.)

www.sonalishivlani.com