Nutrition for pregnant, lactating and menopausal women:

During pregnancy and lactation, focus on nutrition over calories.

Avoid crash diets for mother and baby's health.

Increase intake by 1400-1900 calories in second and third trimesters of your pregnancy.

Prioritize quality of food rather than quantity.

Increase folate, iron, B12, and iodine intake.

Take iron supplements for oxygen transport.

Maintain fluid intake and do avoid alcohol.

Breastfeeding requires extra calorie intake as it burns extra calories.

For Post-menopause, prevent bone thinning with taking calcium like milk.

Reduce symptoms like hot flushes with high-fibre, low-fat, low-salt diet.

Include soy products in your diet for nutrients.

Opt for wholegrain, legumes, fruits, veggies, and low-fat dairy.

Inputs From: Dr. Leena Martin, Chief Dietitian at Holy Family Hospital