When a woman gets pregnant, she is often flooded with unsolicited advice, especially regarding her diet. The pressure of managing weight gain becomes a constant topic of discussion. However, Kareena Kapoor Khan has consistently challenged these norms, setting new trends by working throughout her pregnancies and maintaining a focus on fitness and well-being.
Kareena's Philosophy on Pregnancy and Diet
Kareena Kapoor Khan has always emphasized the importance of a balanced approach to pregnancy, focusing on health and well-being rather than restrictive dieting. She believes that a woman can look beautiful and sexy even during pregnancy, emphasizing that it's about one's state of mind and how they perceive themselves.
Debunking the Myth of "Eating for Two"
During her first pregnancy with Taimur, Kareena admitted to believing the myth of "eating for two," which led to a weight gain of 25 kilos. However, she learned from this experience and, during her second pregnancy, emphasized eating for herself and focusing on nutrition.
Rujuta Diwekar's Guidance: Sustainable Diets for a Sexy and Sane Pregnancy
Rujuta Diwekar, Kareena Kapoor Khan's nutritionist, advocates for sustainable diets that prioritize good food and overall well-being. She emphasizes that one doesn't have to deprive themselves to look good and that sustainable diets keep you sexy and sane.
Kareena's Diet Plan During Pregnancy
Rujuta Diwekar shared Kareena's meal plan from May-June 2020, which included:
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- Meal One: Soaked almonds or a banana (around 9-10 am)
- Meal Two: Dahi rice and papad or roti paneer sabzi and dal (around 12 pm)
- Meal Three: A small bowl of papaya, a handful of peanuts, a piece of cheese, or some makhana (around 2-3 pm)
- Meal Four: Mango milkshake, a bowl of litchi, or some chivda (around 5-6 pm)
- Meal Five: Veg pulao and raita or palak/pudina roti with boondi raita or dal rice and sabzi (around 8 pm)
- Bedtime: Haldi milk with a little nutmeg
If hungry in between meals, fresh fruit, curd with raisins or cashews, nimbu sherbet, nariyal pani, or chaas with kalanamak and hing were recommended.
Weekly Workout Routine
Kareena's weekly workout routine, as suggested by Rujuta, included:
- Day One (D1): 20 minutes on the treadmill, focusing on speed
- Day Two (D2): Yoga routine
- Day Three (D3): Break
- Day Four (D4): Home strength training workout
- Day Five (D5): 40 minutes on the treadmill, focusing on steady speed
- Day Six (D6): Restorative yoga postures or core workout
Kareena's Long-Term Diet and Lifestyle
Kareena Kapoor Khan has been following a consistent diet for many years, emphasizing simple, home-cooked Indian food.
Daily Diet
According to Rujuta Diwekar, Kareena's daily diet typically includes:
- Early morning: Dry fruits like almonds, raisins, or figs
- Breakfast: Paratha or poha
- Lunch: Dal and rice or roti-sabzi
- Evening snack: Mango or mango milkshake (seasonal)
- Dinner: Khichdi with ghee or pulao
Kareena prefers rice and dal for lunch on sets but opts for roti-sabzi otherwise. She also enjoys khichdi with ghee for dinner four to five days a week.
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Importance of Timing
Kareena Kapoor Khan believes in having dinner early, by 6:30 pm, and going to sleep by 9:30 pm every day.
Key Principles from "Kapoor Khan's Pregnancy Bible"
In their audiobook, "Kapoor Khan's Pregnancy Bible: The Ultimate Manual for Moms-To-Be," Rujuta Diwekar and Kareena Kapoor Khan share valuable insights on pregnancy nutrition.
Eating Right
Kareena emphasizes starting the day with a banana and five almonds for iron and potassium requirements. She also includes poha, upma, or idlis for breakfast. While she mostly avoided caffeine during her pregnancies, she allowed herself half a cup of tea in the morning.
Rujuta Diwekar advises eating "ghar ka khana" (home-cooked food) as much as possible and keeping meals small during pregnancy. She also highlights the importance of nutrient absorption, emphasizing that health depends not just on what you eat but also on how well your body absorbs the nutrients.
Essential Nutrients
Rujuta Diwekar lists the essential nutrients needed during pregnancy:
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- Folic Acid: Important during the first 12 weeks of pregnancy to prevent neural tube defects in the baby.
- Protein: Essential for the baby's growth and development, aiding in cellular growth and tissue repair.
- Calcium: Strengthens the baby's heart, muscles, and bones.
- Iron: Used by the body to produce more blood for both the mother and the baby, transporting oxygen and maintaining healthy RBC levels.
She suggests that a balanced home-cooked Indian diet with seasonal and local food can meet most of these needs.
Staying Active
Rujuta Diwekar encourages pregnant women to stay active and exercise, unless there are complications. Exercising during pregnancy has multiple benefits, including improving stamina, reducing gestational diabetes, and aiding in postpartum recovery.
Kareena's Food Preferences and Cravings
Kareena Kapoor Khan loves everyday Indian foods and vegetables. She admitted craving karela (bitter gourd) during her pregnancy, appreciating its bitter taste and iron content.
Lessons Learned from Kareena's Pregnancies
Kareena shared that she learned to eat only for herself during her second pregnancy, avoiding the myth of "eating for two." She also emphasized sticking to the basics like grains and vegetables for nutrition and incorporating "super food" ghee into her meals.
Importance of a Balanced Approach
Kareena Kapoor Khan emphasizes that excess of anything can have ill effects, but depriving oneself is also not required. Striking the right balance and sticking to the right proportion is key.