 Hello everyone, so in this session I will be discussing about you know adults nutrition, pre pregnancy nutrition, pregnant mothers nutrition, lactation nutrition extremely important as part of our first 1000 days you know and first 1000 days not necessarily start from conception actually you know and I would like to add many more days than first 1000 days and you know it is a total life cycle right I mean you want your girl children of course boy children too but girl children to grow well, to have a good height you know to have good nutrition during adolescent phase so that they can have a and then good pre pregnancy weight and nutrition you know. So, it is a whole cycle and I think it is important that I touch base upon adolescent nutrition as well as your you know your pre pregnancy nutrition because you know that is the foundation right because what happens when the conception takes place first 3 to 4 weeks so even 6 weeks mothers they do not even know that they are pregnant right. So, all the nutrition that you know features is getting is mainly coming from mothers storage and you know whatever food that she is eating. So, I think it is we do not need to wait till she becomes pregnant and then start telling her what food to eat ok. I think it is important you know you start at any time any phase that you see that person ok and primarily for women because you know obviously you know they carry this pregnancy for 9 months and then she is going to breastfeed and you know so for her health is extremely important not that I undermine you know a gentleman's health but I think to have a healthy you know tall and intelligent population we will have to take care of our women ok. So, let us start with adolescent nutrition of course we have prepared amazing recipes for adolescent we have also shown like how adolescent grow and you know what all things are required for the growth. Main thing I want to say that adolescent is the second phase in humans life after first say one year or so that they grow very fast ok. So, even if you have supposed miss that age of intensive growth and you know if child has missed good nutrition during that phase you know this is a second phase where we can basically you know kind of stimulate child's growth and she can hopefully overcome those you know side effects of poor nutrition during first few months of life or first few years of life you know. So, again protein protein protein you know I am very kind of strict with protein intake do recommend adolescents you know if they are vegetarian to eat lot more legumes and pulses and dals good quality protein is important. So, dahi you know buttermilk is good paneer if they can have access to you know koa like lot of the tribal areas I do see koa koa is that you know coming from milk you know. So, that is important do tell them to have lot more nuts and seeds. Now, if you remember that many of us you know who grew up in 80s and 70s and 80s you know we used to have peanuts and chana as a snack which our children do not eat believe me they do not eat chana and shing as a snack what they eat they eat those lace wafers they will eat some you know candies or chocolates or you know some of those fancy things and even poor and tribal children I see them eating lot of this packaged food which is which is available for 5 rupees you know. So, please explain to mother to not give those junk food and even adolescent. So, if you look at a lot of this adolescent data we do not have very good results on those adolescent through CNNS we have now all this data you know and lot of this young girls and boys they are not eating you know kind of protein rich food they are not eating animal based food eggs consumption is very low you know milk consumption is higher in boys than girls girls should be drinking more milk actually you know also not much fruits and vegetables. So, please recommend you know children adolescent to have a healthy food now there is one more data that we were evaluating you know when we were kind of presenting CNNS data to Gujarat government is you know 20 percent of children teenage boys and girls 20 percent of them are pre-diabetic okay and that is a huge number. So, if you are 10 to 19 years 20 percent of pre-diabetic so obviously many more are insulin resistant because first they become insulin resistant and then they go into pre-diabetic phase and then diabetic phase okay and even 5 to 9 years old children they have pre-diabetes. So, please remember your complimentary food that I took session in my last couple of weeks you know start those kind of food no jaggery no sugar you know avoid a lot of this seed oil avoid fried food in children's diet you know and that will kind of create the foundation of good health okay. So, do that and adolescent as I said focus on protein focus on iron rich food non-veg food is of course much better iron absorption because of heme iron that it has you know and also focus on other nutrients which are like so for example vitamin B12 now we do see lot of B12 deficiency in adolescents also in CNNS data. So, do talk about you know taking at least dairy in the diet you know the dairy will increase B12 other food which are high in B12 is all your non-veg food. So, do tell children adolescents to kind of adopt a healthy lifestyle with that healthy lifestyle of course that comes the exercise and you know other things which will kind of make them much more confident of who they are you know but food is food is the main thing okay. So, here I will be basically sharing our recipe tutorials vegetarian recipes for adolescent and non-veg recipes for adolescent okay and I am also adding pre-pregnancy nutrition of course many of our mothers they become pregnant early on. So, you know this pre-pregnancy nutrition should be seen you know starting from 16, 17, 18 years of age because you know if you actually look at real numbers you know we have many young adolescents like you know adolescents at 17, 18 years old giving birth to babies. So, the pre-pregnancy nutrition is really important we have focused on basically folate okay folate comes from real food B12 your choline, choline is important for a baby's brain for baby's neural tube development. We already know about folate or folic acid but we do not know about B12 and choline also as important in development of neural tube okay and another thing which is important is your protein I recommend is zinc is another nutrient omega 3 is another very important nutrient for pre-pregnancy and pregnancy nutrition. So, pre-pregnancy nutrition is pretty much like a pregnancy nutrition you know you're just preparing your your body to to conceive and then to to get that nutrition going to your to your fetus okay. So, you know we have not repeated that tutorial for pregnant mothers it's basically both pre-pregnancy and pregnancy nutrition is pretty much the same okay. So, thank you so much and enjoy yourself. Welcome to the spoken tutorial on vegetarian recipes for adolescents. In this tutorial we will learn what is adolescence, importance of nutrition during adolescence and how to prepare vegetarian recipes for adolescents such as soybean cutlet, sorghum and tomato chila, peanut curry, pearl millet and sorghum vegetable kichiri and stuffed paratha with sesame seed chutney. First, let us understand what is the period of adolescence. Adolescence is the period of transition from childhood to adulthood. 10 to 19 year old individuals are considered as adolescents. During this period there are physical, sexual, mental and social developmental changes. Now, let us look at the reasons for increased nutritional requirement during adolescence. First, there is a rapid increase in physical growth such as height and weight. Second, for providing nutritional support to the body during illness and pregnancy. During this period, adolescents may also go through emotional changes such as stress, anxiety and mood changes. Also, during adolescence there are social developmental changes. For example, there are changes in their lifestyle and food habits. Their food choices may be affected by what their friends like or dislike. Therefore, good nutrition is important to support these developmental changes. An adolescent female requires 2000 to 2400 calories and 40 to 55 grams of protein per day. Let us look at some healthy vegetarian recipes for adolescents. Before we begin, note that in all the recipes being explained in this tutorial, 1 cup is equal to 250 milliliters. Our first recipe is soybean cutlet. For preparing this you will need 1 fourth cup soybean, 1 fourth cup split Bengal gram, half beetroot, 1 fourth cup boiled peas, 2 tablespoons peanut powder, 1 teaspoon gram flour, 1 teaspoon coriander powder, 1 half teaspoon red chilli powder, 1 half teaspoon dry mango powder, salt to taste, 1 teaspoon drumstick leaves powder, 2 teaspoons sesame seeds, 1 teaspoon oil. To begin, we will first sprout the soybeans. Soak the soybeans in water overnight. Drain the water and keep them on a strainer to remove excess water. Keep the soybeans in a cool and dry place away from direct heat. Every day, wash and drain the soybeans 2 to 3 times until sprouts appear. This will avoid spoilage of soybeans. It may take around 3 to 4 days for soybeans to sprout. Now, soak the split Bengal gram overnight. Strain it the next day in a strainer. In a pressure cooker, cook split Bengal gram and sprouted soybeans together. Use 1 cup of water and cook until one whistle. After cooling, blend soybeans and split Bengal gram to make a thick paste. Now, to make the drumstick leaves powder, roast the drumstick leaves on medium heat. Let it cool and make a powder of it using a mixer or a grinder. To prepare the cutlet mixture, in a bowl, take grounded soybeans and split Bengal gram. Add grated beetroot and boiled peas. Now, add peanut powder, gram flour and drumstick leaves powder. Add rest of the spices and mix it well. Then, make small round cutlets of it. Coat the cutlets evenly with sesame seeds on all sides. Now, heat the oil in a pan and cook the cutlets from both the sides. Soybean cutlet is ready. This recipe is rich in protein, calcium, iron, magnesium, omega-3 fatty acid. Let us move on to our next recipe which is sorghum and tomato chila. For this recipe, you will require half cup routed sorghum, 2 tablespoon gram flour, 1 teaspoon drumstick leaves powder, 1 tomato and half onion, 1 tablespoon curd, half teaspoon red chilli powder, half teaspoon coriander powder, half teaspoon turmeric powder, salt as per taste, 1 teaspoon oil. Please note that the procedure to make leaf powder has been explained earlier in the same tutorial. First, we will prepare the sorghum powder using sprouted sorghum. Dry the sprouted sorghum in sunlight for a day or two. Now, roast them on a low flame till it completely dries off. Next, make a powder of it using a stone grinder or a mixer. Now, let us begin with the recipe. Take sorghum powder and gram flour in a bowl. Add rest of the ingredients and spices. Mix well and add water gradually. The batter should be thick pouring consistency. Heat a pan and grease it with oil. Pour a spoonful of batter on the pan and spread it in circular motion. Cook the chila on medium heat on both sides. Sorghum chila is ready. Sorghum is a good source of protein, magnesium, zinc and fiber. If sorghum powder is not available, you can use finger millet powder or pearl millet powder or amaranth powder. Chila can be eaten with gooseberry chutney, coconut chutney, lemon pickle, tomato chutney or curd. Gooseberries, lemons, tomatoes, guava, oranges are good sources of vitamin C. Try to have food rich in vitamin C with your meals. This will enhance iron absorption in the body. Iron requirements are higher in adolescent females as compared to males due to menstrual blood loss. Let us move on to our next recipe which is peanut curry. To prepare this recipe you will need half cup peanuts, half cup ridge gourd, one medium sized onion, one small tomato, four to five pieces coconut, half teaspoon ginger garlic paste, one four teaspoon red chilli powder, one four teaspoon coriander powder, one four teaspoon turmeric powder, half teaspoon cumin seeds, salt as per taste, one teaspoon oil. Procedure, first soak the peanuts in water overnight. Now, pressure cook them in one cup of water for two whistles. Meanwhile, grind the onion, tomato and coconut to make a thick paste. Heat oil in a cooking pot and add some cumin seeds and ginger garlic paste. Now add the grounded paste to it. Add pieces of ridge gourd and rest of the spices. Saute it for two minutes. Add the boiled peanuts in the cooking pot. Now, add half cup of water to make the gravy and cook on low flame for five minutes. Peanut curry is ready. In case peanuts are not available, you can also use white chickpeas, whole Bengal gram, kidney beans, cashew nuts. And if ridge gourd is not available, then you may use pumpkin, snake gourd, brinjal or capsicum. Peanuts contain good quality fats. They are also excellent sources of proteins, magnesium, zinc and antioxidants. Nuts and legumes also contain folate. A adequate amount of folate during adolescence will help to prevent birth defects during pregnancy. Next, we will learn the recipe for pearl millet and sorghum vegetable kichidi. To prepare this recipe, you can use a combination of amaranth or codo millet or finger millet or foxtail millet. Ingredients required for this recipe are one-third cup pearl millet, one-third cup sorghum, one-third cup green gram, one tablespoon peanuts, half cup of mixed vegetables such as carrots, French beans, peas, half medium-sized onion, half teaspoon cumin seeds, one teaspoon curry leaves powder, one-four teaspoon red chilli powder, one-four teaspoon turmeric powder, salt to taste, one teaspoon oil or ghee. Please note that the procedure for leaves powder has been explained earlier in the same tutorial. Procedure. First soak the pearl millet and sorghum in water overnight. Strain it the next morning and keep it aside. Heat oil or ghee in a pressure cooker. To it add cumin seeds and sliced onion. Add the vegetables, spices, salt and mix well. Saute it for two minutes. Add pearl millet, sorghum and green gram in the cooker. Now add two cups of water and cover the pressure cooker. Cook on high flame until three whistles. Then cook for 15 minutes on low flame. Pearl millet and sorghum vegetable kichiri is ready. This recipe is rich in protein, iron, calcium, magnesium and zinc. Now we come to our last recipe which is stuffed paratha with sesame seed chutney. To prepare this recipe you will require one cup whole wheat flour, half cup Bengal gram, half medium-sized onion, half teaspoon carom seeds, one teaspoon flax seeds powder, half teaspoon dry mango powder, half teaspoon coriander powder, one-four teaspoon red chilli powder, one lemon, salt to taste, two teaspoon oil or two teaspoon ghee. First we will see how to make roasted Bengal gram powder. Heat a pan and roast Bengal gram for two to three minutes. Stir it continuously to avoid burning. Once it is roasted keep it aside for cooling. Now grind the roasted Bengal gram into fine powder. Now to prepare the filling, first mix the roasted Bengal gram powder and chopped onions. Now add red chilli powder, dry mango powder, coriander powder, salt and mix well. Add some lime juice and water to bind the filling. Let us see how to prepare the paratha. Take whole wheat flour in another bowl and add flax seeds, carom seeds and salt. Add required amount of water and prepare a soft dough. Now divide the dough into balls. Roll out to make parathas and fill a portion of filling in the center. Unfold the filling properly and make flat balls. Now roll it again to make a paratha. Heat pan and cook the paratha from both sides. Stuffed paratha is ready. For the filling, if roasted Bengal gram is not available, you can use boiled split Bengal gram or sprouted boiled green gram. The paratha can be served with sesame seed chutney. For preparing sesame seed chutney you will need one fourth cup sesame seeds, one tablespoon split Bengal gram, four to five pieces of fresh coconut, three to five pieces of tamarind, one dried red chilli, two to three garlic pods, one teaspoon cumin seeds, salt to taste, one teaspoon oil. Procedure, heat oil in a pan. Roast the sesame seeds, Bengal gram, garlic, coconut, red chilli and cumin seeds. Roast it for two minutes. After removing it from flame, add salt and tamarind. Grind all the ingredients. Add half cup of water to make a smooth paste. Sesame seed chutney is ready. This recipe is rich in protein, calcium, magnesium, zinc and folate. These nutrients will help in muscle and skeletal development. It is important to get adequate amount of calcium through diet from an early age. Deficiency of calcium can lead to osteoporosis in females in later stages. All of the recipes in this tutorial are rich in nutrients which are required for adequate growth during adolescence. This brings us to the end of this tutorial. Thanks for joining. Welcome to the spoken tutorial on non-vegetarian recipes for adolescence. In this tutorial we will learn about what is adolescence, nutritional requirements during adolescence, preparation of non-vegetarian recipes such as x-pinach purji, mutton-like soup, mutton liver and lungs curry, minced chicken with dill leaves and fish curry. Let us first understand what is adolescence. Adolescence is the transition from childhood to adulthood. 10 to 19 year old individuals are considered as adolescence. During this period, the requirements of energy and proteins are high. Why? Because during this period there are physical, sexual, mental and social developmental changes. An adolescent female requires 2000 to 2400 calories and 40 to 55 grams of protein per day. Adequate amount of other micronutrients are also essential such as iron, calcium, magnesium, zinc, folate and vitamin B12. Importance of nutrition during adolescence has been explained in another tutorial of the same series. After learning all that is important during adolescence, we will start with the preparation of recipes. First recipe is x-pinach purji. You will need one egg, half cup spinach, one small-sized onion, one green chilli, half teaspoon ginger-garlic paste, half teaspoon turmeric, salt to taste, two teaspoon oil or butter. Procedure- heat oil or butter in a pan. Add ginger-garlic paste, green chilli and chopped onions. Saute the onions for two minutes. Now add turmeric powder and the chopped spinach. Crack the egg into the pan. Mix all the ingredients well. Now let the egg cook for two minutes on medium flame. X-pinach purji is ready to be served. Next is mutton leg soup. You will need 200 grams or one whole mutton leg, half medium-sized onion, half teaspoon ginger-garlic paste, half teaspoon mixed whole spices, one teaspoon turmeric powder, salt to taste, one teaspoon Bengal gram flour. Wash and clean the mutton leg pieces thoroughly. Apply half teaspoon turmeric powder on the mutton leg pieces. Keep it aside for 15 to 20 minutes and wash it again. This will remove any smell from the leg pieces. In a pressure cooker, put the mutton leg pieces and chopped onions. Add whole spices, ginger-garlic paste, turmeric powder and salt. Add one cup of water and cover the pressure cooker. Cook it on high flame until one whistle. Then lower the flame and cook for 15 to 20 minutes. Allow the pressure from the cooker to release by itself and only then open it. Simultaneously, while leg pieces are being cooked in the cooker, mix Bengal gram flour with two tablespoon water to make a thin paste. Add the paste to the soup and stir it well. Bring the soup to boil and keep it on slow flame for 2 minutes. Mutton leg soup is ready. Next recipe is mutton liver and lungs curry. You will require 100 gram mutton liver and lungs, one medium-sized onion, one medium-sized tomato, one teaspoon ginger-garlic paste, one tablespoon curd, one 4 teaspoon turmeric powder, one teaspoon garam masala powder, salt to taste, two teaspoon oil or ghee. Wash the mutton lungs and liver in water thoroughly. Heat oil in a pressure cooker. Add chopped onion and saute till it becomes light golden in color. Then add chopped tomatoes and ginger-garlic paste and saute it. Now add the lungs and liver to it. Add the spices, curd and mix well. Saute it for 5 minutes. Add one cup of water and cover the pressure cooker. Cook it on medium flame for 15 minutes. Mutton liver and lung curry is ready and can be served with pearl millet roti or sorghum roti. If mutton lungs and liver is not available, you can also use chicken liver and chicken heart. The fourth recipe is minced chicken with dill leaves. Take 100 gram minced chicken, one cup dill leaves, half medium-sized onion, half medium-sized tomato, one teaspoon ginger-garlic paste, half teaspoon red chili powder, half teaspoon turmeric powder, one teaspoon garam masala powder, one 4 teaspoon coriander powder, salt to taste, one teaspoon oil or ghee. Heat oil in a cooking pot. Add onions and ginger-garlic paste. Now saute till onions turn light golden. Add tomatoes, red chili powder, turmeric powder and coriander powder. Mix well and add some salt. Next, add minced chicken and saute for 4-5 minutes. Pour half cup water and cover the pot. Cook on low flame for 5 minutes. Add chopped fresh dill leaves. Mix well and cook it on medium flame for 5 minutes. Minced chicken with dill leaves is ready. The last recipe is fish curry. Take 100 gram or 2 pieces of Rohu, one small onion, one small tomato, one tablespoon peanuts, three to four pieces of coconut, one teaspoon cumin seeds, half teaspoon coriander powder, half teaspoon red chili powder, one 4 teaspoon turmeric powder, salt to taste, two teaspoon oil or ghee. Note that this recipe can be prepared with any locally available fish of your area. Procedure. Roast the peanuts on a pan on medium flame. Stir them continuously to avoid burning. Then keep them aside to cool. Rub the peanuts between your palms to remove the outer cover. Grind onion, tomato, peanuts, cumin seeds and coconut into a paste. Heat oil in a cooking pot and add the paste. Add red chili powder, turmeric powder, coriander powder and salt. Saute it for 2 to 3 minutes. Now add the fish pieces and one cup of water. Bring it to a boil. Cover the vessel and cook it on a low flame for 5 minutes. You can add chopped coriander leaves on top for garnishing. Fish curry is ready. All of these recipes are good source of nutrients such as protein, fat, iron, vitamin B12, zinc, magnesium and folate. Let us look at the health benefits of these recipes. Firstly, chicken, fish, eggs, mutton are all excellent sources of complete protein. Secondly, iron present in non-vegetarian food is easily absorbed. Iron requirements are higher in female adolescents because of menstrual blood loss. Low iron levels can cause fatigue, pale skin and increased risk of infections. Iron is required for growth in lean muscle mass and blood cell volume. Third, fish like mackerel, salmon, tuna, cod, herring and sardines are good sources of omega 3 fatty acids. Omega 3 fatty acids is needed for brain and visual development. Interestingly, only non-vegetarian food, milk and milk products contain vitamin B12. Vitamin B12 is required for red blood cell formation, energy production and neurological functioning. It also helps in healthy development of fetus during pregnancy. Also, meat and eggs are good sources of zinc. Zinc is essential during adolescence for growth, cognition and sexual maturation. Therefore, it is of utmost importance to have a well-balanced meal. A combination of different non-vegetarian and vegetarian food should be included in our diet. This brings us to the end of the tutorial. Thank you for watching. Welcome to the spoken tutorial on pre-pregnancy nutrition. In this tutorial, we will learn about nutritional requirements during reproductive age and pre-pregnancy period. Let us first begin with protein. Protein is required for growth and maintenance of muscle tissue. It aids in cell repair and bone development as well as for joints. It helps in improving immunity and maintaining a healthy liver and also provides energy. Protein forms chemicals which helps in digestion, breakdown of toxins in the body, maintaining blood sugar and carrying signal to and from the brain. Deficiency of protein leads to diminished growth of fetus for its age, poor height, memory and motor skills in the baby along with high risk of infection. In adults, it leads to wrinkling of skin, hair fall, tiredness and weakness, frequent infections and muscle loss. Another protein called keratin is an important part of hair, nails and skin. Interestingly, the protein is made up of different substances called amino acids. There are in total 22 amino acids out of which 9 amino acids have to be taken from the diet. Let us now look at the two types of protein which are the complete protein and the incomplete protein. All 9 amino acids mentioned earlier are present in animal proteins, that is why animal proteins are called as complete proteins. On the other hand, in plant-based proteins, some of these 9 necessary amino acids are in lesser amounts. For example, cereals are low in lysine while pulses are low in methionine. It is therefore important to consume different plant proteins together in combinations. For example, grains and pulses should be consumed in a combination as they both will provide enough quantities of necessary amino acids. Now we will learn about another important nutrient, fat. Good fats from food are important for good health. There are some fats that cannot be produced by the body like omega-3 fatty acids. Hence, they should be taken from the diet. These fats maintain heart health, reduce inflammation in the body and can help to improve the chances of getting pregnant. They also reduce the risk of premature birth of the baby and increase intelligence in the baby. After learning about protein and fat, we will now learn about vitamin A. Vitamin A helps to maintain healthy eyes. It regulates cell growth, increases the chances of pregnancy and improves immunity during pre-pregnancy period. Like vitamin A, the entire vitamin B complex plays a crucial role in strength and health of women in all the stages of life. Among all the B vitamins, we will first look at vitamin B6 pyridoxin. Vitamin B6 pyridoxin is required for functioning of the nervous system, thereby improving the brain development. Also, it may provide relief from pregnancy related nausea. Yet another nutrient is vitamin B12, which along with folate and choline helps to prevent anemia and neural tube defects. Neural tube defects are birth defects that affect the spine and central nervous system of the baby, which are formed during the first month of pregnancy. Note that a neural tube is a part of the fetus that develops into the brain and spinal cord. Hence, it is important to have enough folate, vitamin B12 and choline in the body before getting pregnant. Deficiency of vitamin B12 also leads to anemia, infertility and miscarriage. Now we will learn about another important nutrient folate. Folate, which is also known as vitamin B9, helps the body to make healthy new cells. These cells carry oxygen from lungs to all parts of the body. Deficiency of folate in pregnant mothers leads to anemia and defects of the brain and spine called neural tube defects. Note that neural tube defects has been explained earlier in the same tutorial. We will now learn about the role of iron. Iron is required for formation of hemoglobin in the blood and for fetal growth. Low levels of hemoglobin in pregnancy can lead to high blood pressure during pregnancy, preterm delivery, low birth weight baby and miscarriages. Apart from this, hemoglobin helps to transport oxygen to other tissues and cells. Low levels of hemoglobin or iron leads to anemia. Moreover, iron may be low in women due to monthly menstruation, worm infestation, diet low in iron and poor absorption due to phytic acid and oxalates in the food. In order to decrease phytic acid and oxalates and to increase absorption of nutrients, use pre-cooking methods like soaking, sprouting, roasting and fermentation. Signs of iron deficiency anemia are tiredness and lack of energy, breathlessness, increase in heart rate and pale skin. Remember with iron always consume vitamin C rich foods as it will help in iron absorption. Vitamin C also enhances immunity and thus reduces infections. Next we will learn the importance of calcium and vitamin D. It is suggested to consume calcium as it helps in development of bones. The fetus requires calcium for bone and teeth development. Low levels of calcium can cause weak bones. However, remember that vitamin D is required to absorb calcium in the body. The best way to obtain vitamin D is exposure to sunlight between 11 a.m. to 3 p.m. for 15 to 20 minutes. Next we will learn about choline. Choline is important for brain development of the baby as it enhances memory and attention span. Deficiency of choline leads to fatty liver in adults, miscarriages and neural tube defects in fetus which are mentioned earlier in this tutorial. Let's move ahead and learn the importance of zinc. Zinc is important for immunity and cell growth. It helps in making genetic material and protein in the body. It helps in healing of bones. Also, it contributes to ovulation and fertility in women and it is important for growth of the fetus. Note that lack of dietary zinc can affect the sense of taste and smell, delay the growth of placenta which is a chord that transports nutrients from mother to the fetus. Lack of zinc also affects the growth of embryo and results in low birth weight baby. Another significant nutrient that we will look at is iodine. Iodine is required by the body to maintain normal levels of thyroid hormone which are produced by the thyroid gland. Deficiency of iodine in mother leads to increased risk of miscarriage and stillbirth of the baby. It can also lead to birth deformities, low birth weight, stunted growth and mental retardation in the baby. Magnesium is another nutrient which helps to calm the nervous system. It prevents cramps and migraine headaches by relaxing the blood vessel in the brain. It also maintains healthy blood pressure and rhythm of the heart. It helps in production of genetic material and enhances bone development. Apart from a healthy nutrition for a healthy pregnancy, it is important to avoid alcohol as it can lead to miscarriage or weak embryo. Other things to be avoided are tobacco, cigarettes, drugs, self-medication, excessive use of sugar, tea and coffee, junk food and sweeten beverages. As these substances can affect reproductive health and have adverse effects on pregnancy, note that it is also important to manage weight before becoming pregnant. Underweight women give birth to small babies or pre-term babies which are born during seven to eight months of pregnancy. Such babies are at highest risk of premature deaths. However, on the other hand, women with increased weight have high risk of gestational diabetes and blood pressure. Also, it can lead to neonatal complications. Therefore, women should consult a healthcare provider to maintain a healthy weight before getting pregnant. Along with this, it is very important to consume a healthy, well-balanced diet containing vegetarian and or non-vegetarian foods. Remember that all non-veg foods are rich in protein, omega-3 fatty acids, vitamin B12, vitamin B9, zinc, iron, calcium, choline and vitamin D. Along with animal-derived food, plant-derived foods, pulses, millets, cereals, nuts and seeds will help information of immune system, muscles, bones, liver, hair, skin, eyes and brain. Apart from these, dairy products will also aid information of bones and teeth of the baby. Alternately, leafy vegetables and seeds are also rich in calcium and help information of bones and teeth of the baby. Like leafy vegetables, fruits are also rich in vitamin C and they help in improving immunity, absorption of iron and prevent infections. For fertility of the women and growth of the baby, beans, nuts and seeds should be consumed along with other non-veg foods. Various non-veg food and animal-derived foods like fish, dairy, eggs, help to maintain normal thyroid hormone, improve growth and prevent physical defects. Nuts and seeds are rich in magnesium and are essential for functioning of nervous system and prevention of leg cramps. This brings us to the end of this tutorial. Thank you for joining.