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Hindustan Times
19-05-2025
- Health
- Hindustan Times
Should you eat more during pregnancy? Dietician shares what eating for two really means
In pregnancy, it is commonly believed that a woman needs to 'eat for two.' It pushes the narrative towards eating more, which often topples into unhealthy overeating or binge eating in an attempt to nourish both the mother and the growing fetus but is doubling your intake really the right approach? Not quite. Nutrition during pregnancy is more about quality than quantity. The saying 'eat for two' is not a free pass to give in to all your pregnancy cravings, especially when it comes to junk and processed foods. In an interview with HT Lifestyle, Avni Kaul, dietitian, nutritionist and Founder of Nutri Activania, shared the right approach to nutrition that supports both maternal health and foetal development. Avni said, 'Most people think that a pregnant woman should consume food for two, but that is not the case. As per the Nutrient Requirements for Indians given by the Indian Council of Medical Research (ICMR) National Institute of Nutrition (NIN) expert committee, a pregnant woman with normal weight and a sedentary lifestyle requires an additional 350 Kcal in the second and third trimesters. This additional calorie requirement can be easily fulfilled by adding a snack or meal providing 350 Kcal. Protein requirements increase by 8–10 grams in the second trimester and by 18–22 grams in the third trimester.' ALSO READ: Essential nutrients in single serving for pregnant women: Try these 3 smoothie recipes The dietician further shared a detailed guide that covers all the essentials, from a trimester-wise plan to an overall nutritional breakdown: The table given below gives the amount of different food groups that pregnant women should include in their diet to ensure the consumption of a balanced diet. Cereals & Millets 260 876 Pulses& Legumes 90 290 Vegetables, Roots & Tubers 200 70 Roots & Tubers 100 58 Green Leafy Vegetables 150 67 Fruits 150 80 Egg 50 74 Dairy 400 288 Nuts & Oilseeds 40 206 Cooking oil & Fats 20 180 Source: ICMR – NIN Expert Committee, Dietary Guidelines for Indians - 2024 Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
News18
01-05-2025
- Health
- News18
What Is Gond Katira, the Cooling Superfood Instagram Can't Stop Talking About?
Last Updated: Gond Khatira, a natural gum with high fibre and mineral content, offers digestive, anti-inflammatory, and bone health benefits—especially valuable during pregnancy. Gond Khatira, also known as Tragacanth Gum, is a natural gum obtained from the stems and branches of certain plants found in India, Turkey, and Iran. Commercially, it is available in the form of flakes and ribbons. It is a viscous, odourless, and tasteless substance that is neither mutagenic, carcinogenic, nor allergenic in nature. When soaked in water, Gond Khatira swells and transforms into a gel-like substance. Gond Khatira has wide applications across various industries, including food, pharmaceuticals, and cosmetics. Its diverse industrial uses are largely attributed to its unique chemical structure. Besides industrial applications, Gond Khatira also offers several health benefits, primarily due to its nutritional composition and high fibre content. According to Avni Kaul, leading pregnancy nutritionist and founder of Nutri Activania, here's what you need to know: Per 100 grams, Gond Khatira contains approximately: 70 Kcals 35 grams of carbohydrates 30 grams of fibre 5 grams of hydrates 0 grams of fat 9 milligrams of sodium When incorporated into a balanced diet, Gond Khatira can offer several potential health benefits. In India, it is commonly used to prepare nutrient-rich, energy-dense dishes such as laddus for pregnant and lactating women. Acts as a Laxative: Gond Khatira is not fully digested by gut enzymes. Instead, it is fermented in the gut, functioning as dietary fibre. This property may help relieve constipation, a common issue during pregnancy. Functions as a Prebiotic: It serves as a food source for beneficial gut bacteria, thereby supporting and enhancing digestive health. Possesses Anti-Inflammatory Properties: Gond Khatira has been found to reduce oxidative stress and protect against DNA damage, making it a natural anti-inflammatory agent. Provides Analgesic Effects: It may help alleviate back pain and joint discomfort. Certain components of Gond act on the nervous system to reduce pain sensation. While promising, more research is needed to confirm its effectiveness as an analgesic. It also helps lubricate joints, contributing to improved joint health. Supports Bone Health: Rich in calcium and magnesium, Gond Khatira may contribute to increased bone density and overall bone strength.
