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Pre-Pregnancy planning checklist - 10 steps towards healthy pre pregnancy planning.

INTRODUCTION:

Pre pregnancy planning is necessary to prevent complications in pregnancy and birth defects in fetus which may be lifelong. Pregnancy is beautiful phase in every woman's life. A healthy baby is the wish of everyone and in order to nurture a healthy fetus women has to be healthy too. Here are few pre pregnancy checklist you can follow :
1. Eat food rich in folic acid :
Folic acid is very essential to prevent birth defects specially Spina bifida. Healthy nervous system formation in fetus requires folic acid . Folic acid rich food includes:
Green leafy vegetables specially spinach.


Citrus fruits




Egg





Beetroot 




Broccoli 


RDA(Recommended Daily Intake)
:

400 mcg of folic acid . If you are planning for pregnancy you can take upto 800 mcg. Eat nutritious diet: 
Include Iron containing foods like green leafy vegetables, dates,If your anaemic, stabilise your haemoglobin levels. ALSO REFER :
https://www.divyawrites.com/2019/01/5-tips-to-prevent-iron-deficiency.html


Eat calcium rich diet ex:…

Proteins - Recommended intake, benefits, supplementation and its effects on health.

Proteins are building blocks of our body with vital functions. Some of the functions of proteins are:


Helps in growth of the body and hence proteins play vital role in children. Helps in repair of the cells. Helps in building muscles. Enzymes are made up of proteins which aids in digestion. Harmones too are made up of protein which aids in many functions. Ex. Insulin in glucose metabolism. Haemoglobin too is protein which supplies oxygen to all body cells. Proteins provides energy .It provides you with 4 calories per gram. Proteins acts as a buffer system maintaining pH of our body. Proteins are fibrous thus providing rigidity and structure to the cell giving it a shape and structure. RDI{Recommended Daily Intake}:
0.8 gm per kg body weight.
56 gms for average sedentary man. 46 gms for average sedentary woman. Note:

Protein requirement varies according to age, activity level,muscle mass and status of health.30% of total calorie intake should come from protein.Older people require mor…

Benefits of Minerals to our body- Sources, and its RDA

Minerals are an essential component for our body to perform various vital functions ranging from growth and development to cardiac activity.
Minerals are divided into two types based on the amount required for our body.

1. Macro Minerals:

These nutrients are required in larger amounts . calcium, phosphorus,magnesium,sodium chloride,potassium. 

2. Trace Minerals :

These minerals are required only in trace amounts. Iron,copper,iodine,zinc etc.


MACRO NUTRIENTS:
CALCIUM:  Function: Formation of healthy teeth and bones.  Maintain fluid balance. Regulating Heart beat. Helps in blood clotting mechanism.  Nerve impulse transmission. 
Sources : Milk
curd
yogurt
cheese
tofu


*RDA : 1000 -1200 mg.  Women and older age group require higher levels upto 1200 mg.
PHOSPHORUS:  Phosphorus is an essential macro mineral.  Function: Helps in formation of teeth and bones . Helps in protein synthesis which is required for growth.

Sources : Milk,
Milk products
Meat
Beans
Lentils
Nuts
Whole grains.

RDA : 700 mg.
POTASSIUM:
Helps in building prote…

Blood pressure monitor

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