Adapting to changes with diet

As a woman ages, she has to go through numerous physical changes like pregnancy, lactation and menopause. All these phases come with their own range of challenges. To deal with them, a woman’s diet must adapt to suit her needs. Here are some tips one can follow to help dealing with these physical changes. 

PREGNANT WOMEN

During pregnancy, since the baby’s only source of food is through the mother, it is therefore essential that she eats a healthy and balanced diet as far as possible. Though it does not mean eating for “two” as is the common belief.

Nutritional needs during pregnancy can be divided into three phases – each of duration 13 weeks. The amount and composition of the weight gained during pregnancy are major determinants of the extra energy and nutrient needs. The rate of weight gain is not uniform throughout pregnancy. Approximately 5 per cent of the total weight gain is usually gained in the first quarter, and the remainder is gained fairly evenly through the rest of the pregnancy, not exceeding a total of 10 -12 kgs. 

The diet should include all the vital nutrients i.e. carbohydrates, proteins, fats, vitamins, folic acid, minerals and water in the right proportions. Food groups include milk, bread, cereals, fruits and vitamins and salt.

MILK AND MILK PRODUCTS 

At least four servings of dairy products - 200 ml or equivalent of whole milk, buttermilk, paneer, yogurt, custard or milk pudding and ice-cream.
1,200 mgs of calcium is required per day for a pregnant woman

BREADS AND CEREALS
At least four servings a day is recommended. This should include whole grain enriched multigrain breads, ragi oats, and other similar cereals.

FRUITS AND VEGETABLES
Fruits and vegetables rich in vitamin A and C are must be served daily. Carrots and dark green leafy vegetables are high in vitamin A. Citrus fruits, tomatoes, guava, amla, lime and lemon, are good sources of vitamin C. The fruits and vegetables which are rich in fibre help avoid constipation.

WATER
It is important to drink about 10 -15 glasses of water per day.

IRON

The haemoglobin levels of all pregnant women should be checked at the first prenatal visit and then periodically throughout the pregnancy. A patient is considered anaemic if the haemoglobin count is less than 11 gms. Iron rich foods include honey, jaggery, dates, raisins, figs, oats, green leafy vegetables, drumstick, liver etc.

FOLIC ACID
Folic acid is needed for the development of the nervous system especially in the first few weeks. 4 mgs of folic acid is needed per day. Food sources include sprouts, cauliflower, broccoli, oranges, banana, asparagus, peas, green leafy vegetables, peanuts, and enriched grain products.

The very nurturance of the newborn is made possible by this bond, as mother’s milk becomes the lifeline to the newborn. Breast-feeding is the natural next step to pregnancy and child birth.

After birth, there is a period of “external gestation” which lasts 9 – 12 months. Breast-feeding creates a superior attachment between mother and child, and meets baby’s needs for security, affection and physical contact. The bond is difficult to describe, but it is nevertheless extra ordinarily strong, complex, and essential to the development of this new little human being.

Breast-feeding confers many advantages to both infant and mothers. These include social, economic, nutritional and supplemental, developmental, immunological and other health benefits.

Mother’s milk is always convenient, sterile, safe, fresh, easy to digest and available at the right temperature. Breast-feeding through its special sensory stimulation of the infant brain from the mother’s body involving touch, taste, smell, and biochemical nutrients of breast milk has a special role to play in brain development and behaviour.

Breast milk contains the ideal nutrients for brain growth in the first year of life – special cholesterol, docosahexanoic acid and taurine. Interestingly, breast milk contains a substance called cholecystokinin (CCK), which actually relaxes the child and will even put them to sleep in a quieter situation. The child also produces its own cholecystokinin during sucking, with the same result. Breast milk contains leukocytes, specific antibodies and other antimicrobial factors that protect the infant against many common infections. Breast-fed infants show reduced incidence and severity of the allergic symptoms such as eczema and asthma.

Pregnant women: 20-35yrs
Iron-rich     Total Wt gain    Calcium 
Spinach      12 Kgs             Drumstick
Menthi         Protiens           Ragi 
Carrot          54.35               Til 
Beetroot    Calories: +300    Green leafy vegetables Milk

FOR A HEALTHY DIET during Menopausal age

• Boost your daily intake of fruits. Choose melons, bananas, and citrus fruits like oranges, and lemons, which are high in potassium.
• Potassium r
• ich foods help balance sodium and water retention. Also include some dried fruits like apricots and figs.
• Boost your daily intake of vegetables. Yam, spinach, broccoli, cabbage, peppers, tomatoes are recommended.
• Introduce soy foods such as soyabean, soy milk, tofu (soy paneer), soy atta (Gensoy) etc.
• Eat regular amount of fibre. Fibre rich foods include drumstick, green leafy vegetables, beans , chole, rajma, potato. Amongst fruit pomegranate, papaya, Figs, Banana, Orange, Sweetlime are rich in fibre.
• Avoid white bread/flour, eat wholegrain bread, oats, wheatgerm.

DIET for A LACTATING MOTHER

There is a wrong assumption that no matter how poor the maternal diet may be, the mother will be able to produce milk of the right quality and quantity. The diets of women in pregnancy and lactation should be improved, using locally available, inexpensive food.

Green leafy vegetables are good sources of essential fatty acids, iron, folate and other micronutrients. Pulses and legumes are also good sources. Fish is a good source of protein. Along with balanced meals, breast – feeding mothers should increase intake of fluids. Water, milk and fruit juices are excellent choices. For optimum health during menopause, focus should be on maintaining a good diet.

• Make oily fish ie. salmon, tuna, mackerel a regular feature of your diet. Oily fish is rich in Omega 3 essential fatty acids which provide a huge range of health benefits.

Eating right can definitely ease the various discomforts of menopause including hot flashes, bloating and mood swings. The menopause diet is all about achieving a balance by eating certain types of food while foregoing others. The right balance can alleviate most symptoms and make the individual simply feel better!

By Jyothi Chabria