Rakshita Mehra: Why Cravings Happen:
Pregnancy cravings are often triggered by hormonal changes, emotional shifts, or nutritional gaps. While they are common, giving in to every craving—especially for ultra-processed or sugary foods—can affect overall health.

How to Manage Cravings Smartly:

1. Understand the Craving:

   • Craving chocolate? You might need magnesium. Craving salty snacks? Your body may be seeking more sodium or hydration.

   • Try to identify the root cause—is it hunger, boredom, or a true nutrient need?

2. Choose Healthier Alternatives:

   • Craving sweets? Try dates, fruit with nut butter, or homemade kheer with less sugar.

   • Craving fried snacks? Go for roasted makhana, baked samosas, or besan chillas.

   • Craving cold desserts? Opt for fruit yogurt, homemade smoothies, or frozen banana “nice cream.”

3. Follow the 80–20 Rule:

   • Eat 80% nutrient-dense meals, and allow 20% flexibility for occasional indulgences. Depriving yourself completely can backfire and lead to overeating.

4. Don’t Skip Meals:

   • Balanced, timely meals with enough protein and fiber help control cravings and prevent sudden blood sugar dips.

5. Mindful Eating:

   • Practice portion control. Savor the treat—just a bite or two often satisfies the craving.

Rakshita Mehra: Foods to Avoid During Pregnancy:

• Unpasteurized Dairy Products and Juices

  • Risk: Listeria infection

  • Examples: Raw milk, soft cheeses like paneer made from unpasteurized milk

• Undercooked or Raw Eggs, Meat, and Seafood

  • Risk: Salmonella, Toxoplasmosis

  • Examples: Runny eggs, sushi, rare meat, raw sprouts

• High-Mercury Fish

  • Risk: Harmful to baby’s brain and nervous system

  • Examples: Shark, swordfish, king mackerel

• Street Food or Poorly Washed Produce

  • Risk: Food poisoning, infections

  • Choose fresh, home-cooked meals instead

• Excess Caffeine

  • Limit to 200–300 mg/day (about one regular cup of coffee)

  • Too much caffeine may increase miscarriage or low birth weight risk

• Packaged/Processed Foods

  • Loaded with sodium, sugar, preservatives—can lead to water retention, high blood pressure

• Alcohol and Tobacco

  • Strictly to be avoided—can cause developmental defects and complications

Rakshita Mehra: Myths like eating kesar in pregnancy will make the baby’s skin fair and the baby will be born pink, or drinking coconut water will make the eyes of the baby blue in color. Craving sweets? You are having a girl. Craving spicy? It is a boy! Based on this logic, many women would be giving birth to gulab jamuns and green chilies. No scientific basis—just good fun! Even drinking tea will make the baby dark-skinned. These are some of the funniest myths I have ever heard about pregnancy.

Rakshita Mehra: Gestational diabetes mellitus (GDM) is a condition where the body cannot regulate blood sugar effectively during pregnancy due to hormonal changes. It usually occurs in the second or third trimester, and while it typically resolves after delivery, it increases the mother’s risk of type 2 diabetes later.

Preventive and Management Guidance:

1. Balanced Meals:

   • Focus on low glycemic index (GI) foods—whole grains, lentils, vegetables, and fruits like apples, pears, and berries.

   • Pair carbs with protein/fiber to slow sugar spikes.

   • Eat small, frequent meals (every 2.5–3 hours) to keep sugar levels stable.

2. Avoid Simple Carbs:

   • Limit white rice, maida products, sugar, sweets, packaged snacks, and fruit juices.

   • Replace with millets, brown rice, oats, and home-cooked meals.

3. Stay Active:

   • Light exercise like walking 20–30 minutes a day after meals helps improve insulin sensitivity.

   • Prenatal yoga (with doctor approval) is also helpful.

4. Hydration and Sleep:

   • Drink enough water and get at least 7–8 hours of sleep to support blood sugar control.

5. Monitor and Track:

   • Keep track of fasting and post-meal sugar levels as advised by your doctor.

   • If needed, follow up with a clinical dietitian for a tailored plan.

Rakshita Mehra: Nutrition plays a major role in preventing and managing several common pregnancy complications—not just gestational diabetes.

• Anemia (Iron-Deficiency Anemia)

  • Common in Indian women, especially during pregnancy

• Preeclampsia (High Blood Pressure + Protein in Urine)

  • Usually develops after 20 weeks

• Constipation and Acidity

  • Common due to hormonal changes and growing uterus

• Excessive Weight Gain or Obesity

• Low Birth Weight or Intrauterine Growth Restriction (IUGR)

  • Nutrition directly impacts fetal development

In all these cases, working with a qualified nutritionist ensures timely identification and correction of deficiencies, symptom management, and a safer, healthier pregnancy journey.

Rakshita Mehra: While supplements are essential during pregnancy to meet specific micronutrient needs, they are not a replacement for a healthy, balanced diet. The two work together—supplements fill gaps, but real food does the heavy lifting.

What Supplements Usually Cover:
Most doctors prescribe a basic prenatal supplement that includes:

• Folic acid – to prevent neural tube defects (especially in the first trimester)

• Iron – to prevent anemia and support blood volume

• Calcium and Vitamin D – for bone health and fetal development

• Iodine – for brain development

• DHA/omega-3s – for brain and eye development (sometimes given separately)
  These nutrients are hard to meet through food alone in sufficient quantities during pregnancy, so supplementation is important.

Why Real Food Is Still Critical:
Food provides:

• Macronutrients (carbs, protein, fats) for energy and tissue building

• Phytochemicals and antioxidants not found in pills (from fruits, veggies, grains)

• Fiber to prevent constipation and support gut health

• Satiety, flavor, and emotional satisfaction—you cannot get that from a tablet!

Rakshita Mehra: Dear Moms-to-Be,

Pregnancy is not just about growing a baby—it is about nurturing yourself too. In the midst of advice, emotions, and changes, remember this: You do not have to be perfect—just intentional.

Every small step you take toward better nourishment, rest, and self-care is a gift to both you and your baby. Do not stress over occasional cravings or missed meals—what matters most is the overall balance and love you put into your journey.

Trust your body, stay informed, and do not hesitate to ask for support. Whether it is food, rest, or reassurance—you deserve it all.

Wishing you strength, peace, and a joyful journey into motherhood.