Virat Kohli and Anushka Sharma have long been known for their dedication to fitness and health, making exercise and balanced nutrition integral to their lives.
During the COVID-19 pandemic, this commitment took on new dimensions, especially with Anushka’s pregnancy. Virat turned to his nutritionist, Ryan Fernando, for expert guidance not only on his own vegetarian diet but also on creating a comprehensive nutrition plan for Anushka throughout her pregnancy.
Ryan shared these insights while conversing with celebrity fitness expert Yasmin Karachiwala on his YouTube channel. Recalling Virat’s request, he said, “Virat contacted me around the pandemic time. They were in isolation, and he wanted to elevate his nutrition game. We worked together for several months on his diet.”
He added, “During this journey, Virat learned that I have a team of medical dietitians. Since they were expecting their first child, he asked if we could develop a nutrition plan for Anushka. He wanted me to handle her trimester nutrition plans, which we did very successfully.”
Prenatal vitamins cannot replace a balanced diet rich in fruits, vegetables, and whole grains. (Source: Freepik)
What are the vital nutritional considerations when creating a trimester-specific diet plan?
Kanikka Malhotra, consultant dietician and diabetes educator, tells indianexpress.com, “Before drafting a detailed diet plan, it’s essential to assess pre-pregnancy health, including any existing conditions or allergies, as well as dietary habits, such as usual food choices and preferences. Additionally, understanding the pre-pregnancy BMI (body mass index) and setting appropriate weight gain goals are crucial for developing an effective plan.”
Trimester-specific considerations
Specific vegetarian considerations
- Protein: Ensure adequate intake through a variety of plant-based sources.
- Iron: For better absorption, combine plant-based iron sources (legumes, spinach) with vitamin C-rich foods (citrus fruits, tomatoes).
- Calcium: Fortified plant-based milk and calcium-set tofu can be helpful.
- Vitamin B12: Include fortified foods or supplements.
- Zinc: Consume zinc-rich foods like whole grains, nuts, and seeds.
Customised meal planning is the key
- Individualise the plan: Consider dietary preferences, cultural background, and restrictions.
- Variety: Encourage a diverse range of foods to meet nutritional needs.
- Meal planning: Help the expecting mother create a weekly meal plan with balanced meals and snacks.
- Cooking techniques: Suggest healthy cooking methods like steaming, grilling, and roasting
Common misconceptions about pregnancy nutrition that you encounter
Malhotra agrees that pregnancy nutrition is often misunderstood, affecting both mother and baby. “Common myths include needing to double daily caloric intake — when only a slight increase is necessary — and believing all seafood is harmful due to mercury, despite safe options like salmon providing essential DHA (Docosahexaenoic acid.”
Prenatal vitamins cannot replace a balanced diet rich in fruits, vegetables, and whole grains. Avoiding fats is also misguided, as healthy fats support foetal brain development. Proper nutrition ensures maternal health, regulates blood sugar, prevents complications like gestational diabetes, and supports postpartum recovery. It also enhances breast milk quality and influences long-term health outcomes for the child, mentions Malhotra.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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