Key Takeaways
1. Pregnancy is a natural state, not an illness
"Pregnancy is a physiological milestone, don't confuse it with a sickness—and surely don't let the people around you, including your doctor, treat it like one."
Embrace the changes. Pregnancy is a natural physiological state that amplifies your existing health condition. If you were healthy and fit before pregnancy, expect an amplification of that state. The key is to maintain a balanced lifestyle and not treat pregnancy as a restrictive condition.
Stay active and informed. Continue with your regular activities, including work and exercise, unless specifically advised otherwise by your doctor. Make educated choices about your diet and lifestyle, avoiding unnecessary restrictions or drastic changes. Remember that pregnancy doesn't stand in your way; it simply makes everything in your life more significant.
2. Eat local, seasonal, and traditional foods for optimal nutrition
"Eat according to the season. Recently I published a document online (available for free download on my FB page and website), which lists the fruits, vegetables, grains and pulses that one must eat while they are in season."
Embrace seasonal eating. Consuming fruits and vegetables that are in season provides better taste and improved diet diversity. This practice supports intestinal health, probiotic bacteria, and insulin sensitivity.
Rediscover traditional foods. Many forgotten local foods are rich in micronutrients like folic acid, Vitamin B12, and minerals. These nutrients help improve iron status and nutrient assimilation, which in turn helps lower blood sugar levels. Incorporate traditional recipes and ingredients into your diet, as they often contain the perfect balance of nutrients needed during pregnancy.
Examples of traditional foods:
- Pickles and chutneys
- Home-set curd (yogurt)
- Local grains and millets
- Indigenous vegetables grown on creepers (pumpkin, gourd, etc.)
3. Exercise is crucial before, during, and after pregnancy
"Babies of mommies who exercise are born leaner and with a better immune system."
Benefits of exercise. Regular physical activity during pregnancy improves insulin sensitivity, reduces the risk of gestational diabetes, and promotes better blood circulation. It also helps maintain muscle tone, which is crucial for a faster recovery post-pregnancy.
Safe exercise options. Choose low-impact activities that don't stress the weight-bearing joints:
- Swimming
- Cycling (stationary bike)
- Strength training with light weights
- Yoga (under expert guidance)
Avoid high-impact exercises and always listen to your body. If you're new to exercise, start slowly and gradually increase intensity under professional guidance.
4. Micronutrients and gut health are essential for a healthy pregnancy
"The microbiome plays such a huge role in a healthy pregnancy, and later even in the health and well-being of your baby, that compared to this the benefits of fat loss or a flat stomach pale in comparison."
Nurture your gut microbiome. A healthy gut microbiome is crucial for:
- Nutrient absorption
- Immune function
- Hormonal balance
- Prevention of pregnancy complications
Focus on micronutrients. Incorporate foods rich in essential micronutrients:
- Folic acid: Beetroot, lentils, leafy greens
- Iron: Aliv seeds, cashews, local fruits
- Calcium: Ragi (finger millet), sesame seeds
- Vitamin B12: Home-set curd, pickles
Prioritize whole foods over supplements, as they provide a more balanced and easily absorbable source of nutrients.
5. The first trimester sets the foundation for a smooth pregnancy
"The first trimester is easily the most challenging and critical part of your pregnancy, and though the baby will grow on auto-pilot from here on, there are some foods which will help you tide over this phase smoothly."
Combat morning sickness. To alleviate nausea and maintain energy levels:
- Start the day with a fruit or dry fruit
- Add extra ghee to lunch and dinner
- Drink kokum sherbet with a pinch of black salt before noon
- Have a warm water bath with lemongrass
Key foods for the first trimester:
- Hing (asafoetida): Aids digestion and reduces bloating
- Ragi (finger millet): Regulates appetite and provides essential nutrients
- Beetroot: Rich in folic acid and supports nerve health
Maintain a balanced diet and stay hydrated to support the crucial early stages of fetal development.
6. The second trimester is the time to focus on essential fats
"It's officially the time to increase the essential fat in the diet, for many reasons; the main one would be to improve insulin sensitivity and to strengthen the joints and prevent backaches."
Incorporate healthy fats. Essential fatty acids support:
- Insulin sensitivity
- Joint and bone health
- Skin elasticity
- Fetal brain development
Key foods for the second trimester:
- Nutmeg: Improves digestion and prevents hair loss
- Ghee: Slows down blood sugar rise and supports hormone function
- Foxtail millet: Reduces blood sugar and inflammation
Include these foods in your daily diet through traditional recipes and preparations. Remember to balance your fat intake with other essential nutrients.
7. The third trimester prepares the body for delivery and recovery
"T3 can be a tiring phase and a test of patience, literally. On the one hand you want to let it all go, on the other you are constantly aware that once you do let go, nothing will ever be the same again."
Maintain energy and strength. Focus on foods that:
- Support digestion
- Boost energy levels
- Prepare the body for labor
Key foods for the third trimester:
- Turmeric: Anti-inflammatory and antioxidant properties
- Moong (green gram): Easily digestible and nutrient-dense
- Rice: Provides energy and supports gut health
Stay active within your comfort level and practice relaxation techniques to prepare for labor. Ensure adequate rest and maintain a positive mindset.
8. Post-pregnancy recovery requires patience and proper nutrition
"So let's look at how you can maintain a balance between looking after the child and yourself, without compromising on either."
Focus on recovery. The first 40-45 days post-delivery are crucial for recovery. Avoid intense exercise and focus on:
- Proper nutrition
- Adequate rest
- Gentle movement
Key foods for post-pregnancy:
- Goond (edible gum): Supports overall recovery and boosts immunity
- Ajwain (carom seeds): Aids digestion and has antibacterial properties
- Almonds: Provide essential fatty acids and nutrients for hair and skin
Be patient with your body's recovery process and avoid crash diets or intense workouts. Gradually return to your pre-pregnancy fitness routine.
9. Breastfeeding benefits from wholesome nutrition and relaxation
"A large part of lactation is demand and supply, so have an old aunt or a family elder help you teach your baby to latch and suckle."
Support lactation naturally. Focus on:
- Wholesome nutrition
- Adequate hydration
- Stress reduction
- Proper rest
Key foods for breastfeeding:
- Methi seeds (fenugreek): Known to support milk production
- Coconut: Rich in lauric acid, which is also found in breast milk
- Sesame seeds: Provide essential fats and minerals
Create a calm environment for breastfeeding and seek support from family or lactation consultants when needed. Remember that successful breastfeeding is a learning process for both mother and baby.
10. Traditional wisdom often aligns with modern nutritional science
"One of the challenges of writing this book was to cater to the vast, diverse population that we are. Just dal-rice will have a thousand variants, so will dahi-rice; if at one place it is with tadka of til, then at another it is with aloo chokha."
Rediscover local traditions. Many traditional practices have scientific backing:
- Eating seasonal and local produce
- Using spices and herbs for medicinal purposes
- Following post-pregnancy recovery rituals
Balance tradition and modernity. While embracing traditional wisdom:
- Consult with healthcare professionals
- Adapt practices to your lifestyle
- Be open to modern medical interventions when necessary
Recognize that regional diversity in food and practices often caters to specific nutritional needs. Explore and adapt traditional recipes and rituals that align with your cultural background and modern lifestyle.
Last updated:
FAQ
1. What is "Pregnancy Notes: Before, During & After" by Rujuta Diwekar about?
- Comprehensive Pregnancy Guide: The book is a holistic guide to women's health before, during, and after pregnancy, focusing on diet, exercise, activity, and lifestyle.
- Indian Context & Heritage: It emphasizes traditional Indian wisdom, heritage recipes, and local foods, blending them with modern nutrition science.
- Practical, Real-Life Advice: The book provides trimester-wise meal plans, exercise routines, FAQs, and addresses common myths and challenges faced by Indian women.
- Empowerment & Mindset: It encourages women to view pregnancy as a physiological milestone, not a sickness, and to prioritize self-care, fitness, and mental well-being.
2. Why should I read "Pregnancy Notes: Before, During & After" by Rujuta Diwekar?
- Evidence-Based & Culturally Relevant: The book combines scientific research with Indian traditions, making it highly relevant for Indian readers and those interested in holistic health.
- Actionable, Step-by-Step Guidance: It offers clear, practical steps for diet, exercise, and lifestyle at every stage of pregnancy and postpartum recovery.
- Busts Myths & Fears: Rujuta addresses common misconceptions about pregnancy, weight gain, exercise, and nutrition, helping readers make informed decisions.
- Focus on Long-Term Health: The book stresses building sustainable habits for lifelong health, not just quick fixes for pregnancy or weight loss.
3. What are the key takeaways from "Pregnancy Notes: Before, During & After" by Rujuta Diwekar?
- Start Early, Build Habits: Preparing for pregnancy should begin at least a year in advance, focusing on improving insulin sensitivity, muscle mass, and overall fitness.
- Eat Local, Seasonal, Wholesome: Traditional Indian foods, home-cooked meals, and heritage recipes are emphasized over packaged, processed, or fad foods.
- Exercise is Essential: Regular activity and strength training are crucial before, during, and after pregnancy for better outcomes and faster recovery.
- Mindset Matters: Pregnancy is not an illness; maintaining a positive, balanced attitude and self-compassion is vital for both mother and child.
4. How does Rujuta Diwekar define the DEAL (Diet, Exercise, Activity, Lifestyle) method in "Pregnancy Notes"?
- Diet: Focus on whole, unprocessed, local foods, avoiding packaged and nutrient-labeled products, and including traditional accompaniments like chutneys and pickles.
- Exercise: Prioritize strength training and regular physical activity to improve muscle mass, bone density, and insulin sensitivity.
- Activity: Reduce sedentary time by moving frequently throughout the day, not just during workouts.
- Lifestyle: Regulate sleep, manage stress, avoid alcohol and smoking, and maintain a disciplined daily routine for optimal reproductive health.
5. What are the main pregnancy food rules in "Pregnancy Notes: Before, During & After"?
- Easy to Cook & Digest: Choose foods that are simple to prepare and gentle on digestion, such as cooked grains, dals, and local vegetables.
- Hydrating & Antacid: Include foods and drinks that maintain hydration and prevent acidity, like coconut water, milk, and homemade sherbets.
- Amino Acid Rich: Ensure protein comes from easy-to-assimilate sources like dals, nuts, dairy, and traditional combinations (dal-chawal, khichdi).
- Micronutrient Dense: Focus on foods rich in iron, folic acid, calcium, and other micronutrients, often found in heritage recipes, seeds, and local produce.
6. How does "Pregnancy Notes" address exercise and activity during pregnancy?
- Exercise is Non-Negotiable: Regular, structured exercise (especially strength training) is recommended for all stages—before, during, and after pregnancy.
- Activity vs. Exercise: Daily movement (standing, walking) is as important as formal workouts to reduce health risks.
- Safe Modalities: Swimming, cycling, yoga, and machine-based strength training are highlighted as safe and effective, with modifications as needed.
- Postpartum Recovery: A rest period of 40-45 days is advised post-delivery, after which gradual reintroduction of exercise is encouraged for optimal recovery.
7. What are the top foods and meal strategies for each trimester according to "Pregnancy Notes"?
- First Trimester: Focus on hing (asafoetida), ragi (finger millet), and beetroot for digestion, folic acid, and energy; avoid raw and exotic foods.
- Second Trimester: Emphasize nutmeg, ghee, and foxtail millet for essential fats, joint health, and blood sugar control; increase variety in fruits and vegetables.
- Third Trimester: Prioritize turmeric, moong dal, and rice for anti-inflammatory benefits, easy digestion, and energy; maintain hydration and manage blood sugars.
- Heritage Recipes: Each trimester includes traditional recipes tailored for nutrient needs and cultural preferences.
8. How does "Pregnancy Notes" approach post-pregnancy recovery and nutrition?
- Rest & Gradual Return: Advocates a 40-45 day rest period post-delivery, focusing on gentle activity and self-care before resuming exercise.
- Top Nine Foods: Recommends goond (edible gum), ajwain, almonds, bajra, saunf, sesame, aliv, coconut, and methi seeds for recovery, lactation, and rebuilding strength.
- Heritage Recipes: Provides traditional recipes for laddoos, kheer, and herbal drinks to support healing, digestion, and milk production.
- Mindful Eating: Encourages eating to satiety, honoring fluctuating appetite, and avoiding crash diets to protect thyroid and long-term health.
9. What are the most common myths and misconceptions about pregnancy that "Pregnancy Notes" debunks?
- Pregnancy as Sickness: Challenges the notion that pregnancy is a disease requiring excessive restrictions or inactivity.
- Weight Loss Obsession: Warns against crash dieting or rapid weight loss post-pregnancy, emphasizing muscle gain and patience.
- Packaged Health Foods: Critiques reliance on protein powders, fiber drinks, and processed "health" foods, advocating for traditional, home-cooked meals.
- Exercise Safety: Refutes the idea that exercise, especially strength training, is unsafe during pregnancy, providing evidence-based guidelines for safe activity.
10. How does "Pregnancy Notes" integrate Indian heritage, traditional wisdom, and modern science?
- Heritage Recipes: Features time-tested recipes from various Indian regions, contributed by real women, to meet nutritional needs at every stage.
- Local Ingredients: Promotes the use of indigenous grains, seeds, spices, and cooking methods validated by both tradition and modern research.
- Cultural Practices: Explains the rationale behind customs like postpartum confinement, use of silverware, and specific food rituals.
- Scientific Validation: Connects traditional practices with current nutrition and exercise science, showing their relevance and benefits.
11. What are the best quotes from "Pregnancy Notes: Before, During & After" by Rujuta Diwekar and what do they mean?
- "Pregnancy is a physiological milestone, don’t confuse it with a sickness." — Encourages women to embrace pregnancy as a natural, empowering process, not a medical condition.
- "Eat food, not nutrients." — Stresses the importance of whole foods and traditional meals over focusing on isolated nutrients or supplements.
- "Doing more, expecting less." — Highlights the value of building strength, resilience, and self-reliance for motherhood and beyond.
- "D for dadi not doctor or dietician." — Reminds readers to trust ancestral wisdom and traditional practices, especially regarding postpartum care.
12. How does "Pregnancy Notes" address mental health, sleep, and overall well-being during and after pregnancy?
- Sleep as Recovery: Emphasizes the importance of quality sleep and afternoon naps for hormonal balance, recovery, and emotional stability.
- Stress Management: Advises on managing stress through routine, self-care, and support from family, while avoiding gadget overuse and negative influences.
- Mind-Body Connection: Links gut health, exercise, and traditional foods to improved mood, reduced postpartum depression risk, and better bonding with the baby.
- Compassion & Patience: Encourages self-kindness, realistic expectations, and gradual progress in fitness and body image, fostering long-term well-being for both mother and child.
Review Summary
Pregnancy Notes receives mixed reviews. Some praise its traditional approach and practical advice, finding it reassuring and informative. Others criticize it as superficial, preachy, and lacking scientific evidence. Indian readers appreciate its cultural relevance, while non-Indian readers find it less applicable. The book emphasizes local, traditional diets and exercise during pregnancy, but some find the advice too rigid or unrealistic. Overall, readers value its focus on nutrition and fitness but suggest fact-checking claims against scientific studies.
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