I follow a vegetarian diet. What nutrients should I pay special attention to, and are there any supplements I should consider for pre-pregnancy health? @drsuruchi

by Dr Rowan Samer on Aug 14, 2023

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Nutrition and health

aabha_rawattt asked 384 days ago

I follow a vegetarian diet. What nutrients should I pay special attention to, and are there any supplements I should consider for pre-pregnancy health? @drsuruchi

Answer

339d

NutritionistHudaShaikh

・answered 339 days ago

Hi there, I hope you are well. For prenatal supplements, you should talk to your doctor. -Ideally, Folate, and iron supplements are recommended before pregnancy to ensure that whenever you conceive you and your baby are healthy. - Nutrients that are important before conception are as follows - - Iron- Iron is needed to avoid iron deficiency anemia and it can keep your Hb levels to optimum. Leafy greens, nuts, seeds, beans are good sources. - Vitamin B9( folate)- Folate is needed to prevent neural tube defects in the baby and for proper brain and spine development. leafy green, goat liver ( not to be consumed during pregnancy), beans are good sources. - Vitamin A- Needed for proper growth and development. Sweet potato, carrots, pumpkin, bellpeppers are good sources. - Iodine- For proper growth and development. Dairy products, fish, and iodised salt are good. - Calcium- Bone and teeth development of babies. Dairy , fish with bones, sesame seeds,are good sources. - Vitamin B12

Comment

352d

Na_Dia

・answered 352 days ago

You must try to have balance of all the vegetables. For supplements, you need to consult a professional.

Comment

349d

Anonymous

・answered 349 days ago

For more protein have paneer other tofu. Include vegetables and fruits in your diet. Also include seeds, almonds etc.

Comment

322d

rifakrn

・answered 322 days ago

You need to consult whats your needs for your pregnancy, you may have minerals deficiency others are not. But food with high protein and calsium are always good for babies

Comment

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Can you provide guidance on nutritional needs during key life stages for women, such as pre-pregnancy, pregnancy, and postpartum, focusing on optimal nourishment for both maternal and fetal health?

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Hi there yes I can guide you on every stage,let me know more about . For one on one consultation you can connect with me 😀

NutritionistHudaShaikh・-9d

Hi there, I hope you are well. Before and during conception nutrients like Iron, Folate, Vitamin A, Iodine, Calcium, Vitamin B12, and Protein are of prime importance. - Iron is necessary to avoid anemia, as to support the increased blood requirement in the body. Green leafy vegetables, nuts, seeds, dates, beans, amaranth, ragi are good sources of the same. - Folate- Folate is necessary to avoid neural tube defects in the fetus, and to support growth of the body. Leafy green, beans, lentils, nuts are good sources of the same. - Calcium- Calcium requirements increase as your bones are supporting a pregnancy ( especially the back and pelvis). Dairy and dairy products, sesame seeds, fish, leafy greens are good sources. Even fortified foods. -Vitamin D- Sunlight is the primary source. However, eggs, fish, nuts, fortified foods are some good sources of the same.Vitamin D is needed for absorption of Calcium, for immunity, bone strength, etc.

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Unhealthy eating habits include eating too much of junk food such as bakery stuff, chips, biscuit, foods high in sugar and fats.

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Ramadan is a lifestyle, if you do it right you will loose fats, feel emotionally better and physically lighter Its the month that we need the most to eat right and stay light and healthy to be able to perform our prayers

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Sometimes I get stomach aches or feel bloated after eating certain foods. How can I identify what might be causing these discomforts and make adjustments to my diet?

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Hi there, I hope you are well. To identify common food triggers and understand which foods are leading to stomach ache, bloating, and discomfort, here's what you must do. - Prepare meals with less ingredients or avoid mixing too many things together ( say for eg-if you are preparing a dal, use one or two dals at the max). - Maintain food journal in which you can write the foods eaten and it you faced any of the above mentioned symptoms ( stomach ache, bloating, dull pain, etc) Note these foods for at least a week and then, begin eliminating a given food from the diet. - There are chances that spicy food, dairy ( milk, paneer, cheese), excessive gluten, maida or maida based products, fried foods , cruciferous veggies may lead to stomach ache or pain. - Hence, once you've noticed common symptoms with the same foods then, stop consuming it for a week or 10 days, and then, reintroduce it in smaller portions. - Please feel free to book a one-one consult with me for further guidance ✨✨

Seemachaudhary・-9d

To identify food triggers for stomach aches or bloating.Keep a food diary to track symptoms after eating. Experiment with eliminating suspected trigger foods one at a time.Gradually reintroduce eliminated foods to pinpoint culprits. Consider consulting a healthcare professional or registered dietitian for guidance.

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I often find myself reaching for unhealthy snacks when I'm stressed. What strategies can I use to curb emotional eating?

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To curb emotional eating, try finding alternative ways to cope with stress such as practicing mindfulness, deep breathing exercises, going for a walk, or engaging in a hobby you enjoy. Keep healthy snacks readily available, and try to identify triggers for emotional eating so you can address them directly. Additionally, consider seeking support from friends, family, or a therapist to develop healthier coping mechanisms.

Anonymous・-15d

You can practice meditation to calm yourself down .Also you can switch to healthier snack

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keep a dry snacks like crackers , cookies or almonds And water on bed side table in the night . And in the morning without getting up, rinse your mouth and have what ever snack you kept in the previous night.. After 10 mints , get out of bed exercising your arms and feet and slowly inhaling and exhaling. Do not brush your teeth immediately. wait for an hour . Use small baby Brushto avoid Gag reflex. Small and frequent diets. solid and liquids not to be taken together , minimum 15 to 30 mints gap. Take Fresh Coconut water ,less of Coffee and Tea. No to oily and spicy stuff. Keep your self busy like read a book,Paint,draw .Do what everakes you happy. Ginger -ale, Ginger cookies , small grated ginger in tea helps in lessening the intensity of nausea. Wear loose , comfortable clothes .

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Hi, Acupuncture also works in calming down nervous system and clearing nausea.

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My mom keeps telling me about how important eating healthy is, and while I get it, sometimes I just want to indulge in some junk food or sweets with my friends. How do I explain this to her?

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Yea it happens. It's difficult to control your eating habits. You can do one thing, keep a day in a week when you can eat your favorite things and have good diet rest of days

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Hi there, I hope you are well. Your mom is worried for you and your health and it's absolutely understandable ✨✨ Here's how you can explain it to her - - Sit her down and tell her how you are planning to eat healthy from Monday until Saturday. - Tell her that as per research and nutrition experts, indulgence is okay, once in a while, especially during any one meal of the day on Saturday or Sunday. - You can explain that you will eat healthy the whole day, and then, have a portion of favourite foods. - Promise her that you'll eat in portions and won't go overboard with the same. - It's a phase which shall pass and your mom will understand that you need to have your favourite food/foods once in a while. - Take it as a learning phase, because even my mom would instruct me and my siblings when we were in college. - Don't mind it, and just go with the flow :) I hope this helps, take care ✨

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If you know what her favorite food is that’s always a winner. Also a pot roast with potato and carrots cooked in the crockpot pot. Or if it’s going to be warm outside like it here you can always fire up the grill throw some chicken or steak on the grill, make some potato salad, coleslaw, bake beans, bake her a cake or pie for dessert. I wish everyone a Happy Mother’s Day! ❤️

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thank you.. this helps. I will consider private sessions in the coming days.

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I often find myself binge eating or eating till my stomach hurts but it’s nearly always healthy stuff like dried cranberries, nuts, roasted murmura. Is it still bad?

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what does your body say after you do that? hint stomach is already hurting?

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