A highly engaging and informative session on maternal nutrition was conducted today at the Obstetrics Outpatient Department, PGIMER, for antenatal mothers, under the umbrella of the nationwide campaign “Swasth Nari, Sashakt Parivar Abhiyaan.”
The talk, delivered by expert dietitians Priyanka Dhawan and Jyoti Tanwar from the Department of Dietetics, PGIMER, focused on educating expectant mothers about what to include and what to avoid in their diets during pregnancy. The session featured practical dietary tips for managing common pregnancy concerns such as Pregnancy-related digestive discomforts, gestational diabetes and lactation.
The experts emphasized the importance of building a nutritious diet by making small yet effective enhancements to everyday meals. Simple practices such as adding milk while kneading dough can significantly boost the nutritional value of regular foods. The speakers also underlined the vital role of green leafy vegetables, especially spinach, as a key source of iron and folate during pregnancy. They encouraged the inclusion of turnip and taro (Colocasia) leaves —often discarded despite being rich in iron into the daily diet, provided they are cooked properly. These practical tips aimed to help mothers enrich their usual meals with essential nutrients without requiring drastic dietary changes.
Hydration was given significant emphasis as well. Practical suggestions included adding lemon to water for a natural boost of vitamin C, and incorporating coconut water as a healthy source of electrolytes to support hydration during pregnancy.
To help alleviate pregnancy-related digestive discomforts, the experts recommended several practical strategies: eating smaller, more frequent meals; taking a light 15–20 minute walk after meals; avoiding lying down immediately after eating; and starting the day with ginger-infused water to ease nausea.
On the topic of gestational diabetes, the experts shared smart tips for managing sugar cravings. One suggestion was to substitute sugar in tea with natural flavor enhancers like fennel, cinnamon, or mint. Another creative idea was using grated apple in traditional dishes like kheer instead of adding large amounts of sugar. The session also emphasized the importance of avoiding packaged juices and overly sweetened sweets, which can lead to blood sugar spikes.
Lactation was also given special attention, as many women tend to become less mindful of their nutrition during the breastfeeding months. In response to concerns about low milk production, the experts highlighted the importance of staying hydrated and consuming traditional, nutrient-rich foods such as panjiri, dry fruit laddus, and fennel and cumin seed water all of which are known to support and enhance breast milk production naturally.
The session served as a powerful reminder that pregnancy is not just about eating more, it’s about eating right. After all, expectant mothers are not just nourishing themselves, but truly providing “Nourishment for Two.”
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