For pregnant and lactating mothers

For the to-be mum

• Eat a dry toast or biscuit even before rising from the bed

  • This will help to reduce morning sickness and nausea

• Foods which have strong odors or those which leave a taste long after being eaten need to be avoided as they may bring on an attack of nausea

• Drink plenty of water (at least 8-10glasses) in addition to what is contained in the form of milk and other beverages, throughout pregnancy

  • This will help keep the bowels regular. It has been found that infection of the tube connecting the kidney and bladder is less common among pregnant women who drink a lot of water

  • Total daily fluid intake can be increased by inclusion of drinks like buttermilk, milkshakes, vegetable juices, coconut water, fresh unsweetened fruit juices, smoothies etc

• Avoid excessive consumption of caffeinated beverages like aerated sodas, tea and coffee

  • An average of 2 cups of tea or 1 cup coffee a day is permitted

  • Switch to green tea or jasmine tea for added health benefits

• Keep salt intake to minimum to prevent excess water retention

• Include a small piece of fresh coconut (approx 4") daily

  • Helps improves growing baby's skin and hair

• Make sure you're getting enough protein

  • Good, wholesome protein in daily diet is extremely important to ensure the rapid growth and development of the fetus

  • For vegetarians, include soyabean, tofu, soya milk, bean sprouts, pulses and legumes, milk and milk products, threptin biscuits, protein concentrates

  • Non-vegetarians can add egg whites, chicken and fish to improve quantity and quality of essential amino acid intake

• Ensure daily consumption of vitamin and mineral supplements as recommended by the doctors to avoid leeching of your bone and calcium depots in the body

• Try mild exercise

  • An hour of slow level walking is recommended after the 1st trimester to prevent excessive weight gain during pregnancy and to alleviate stiff joints aches and pains

A happy healthy mother produces a happier healthier baby! So keep yourself happy and content. Indulge in activities that bring about inner happiness and satisfaction. Inculcate good vibes and habits to ensure the same are being adopted by your growing baby.

For lactating mums

• Eat within the first hour of rising

  • Do not start your day with caffeine

• Eat small frequent meals; include a small snack every 2 hours

• Limit intake of fats (oil/ghee/butter) to not more than 3-4tsp a day

• Drink 1-2 glasses of water during or after each feed

• Eat adequate proteins to ensure high quality of breast milk

  • Include high protein foods like dals, pulses, sprouts, soyabean, egg whites, milk, buttermilk, fish, chicken and turkey in daily meals

• Remember "You don't need to drink milk to make milk"

  • For the mammary glands to produce milk, it needs good amount of water, proteins and sugars (which comes from all the food we eat like fruits, roti, rice, dal etc)

  • If these three ingredients are present in adequate amounts then you can produce good quantity and quality of milk

• Do any cardio vascular exercise but not more than 20minutes at a time

  • This is to prevent too much lactic acid production, which may make the milk sour

• Drink a fresh glass of vegetable juice daily (Click Here)

• Exercise caution with any drugs and pills

  • Since drugs (antibiotics, caffeine, hormones and alcohol) are secreted into the breast-milk and could prove harmful to the infant

• Take a calcium and multi-vitamin supplement daily