Diet Plan for Pregnant Women
Pregnancy is a highly demanding phase of nutrition. The feeling of carrying a soul within you is the most awaited time in a woman's life. So this is the time for a pregnant woman to take healthy and nutritious diet for baby's good growth and therefore risk of birth defects also get diminishes. Restricted eatingor crash dieting in pregnant can seriously danger for both mother and baby's health, and is not recommended during pregnancy.A diet lacking nutrients may negatively affect the baby's development.
DIET CHART FOR PREGNANT WOMEN EARLY-MORNING (7:00 am) 1 cup of milk (flavored or unflavored) Preferred flavors- Almond, Cardamom or Shatavari (Asparagus racemosus) / 2 Wheat biscuits or dry toasts / 6 Soaked Almond + 2 Dates BREAKFAST (9:00 am) Broken wheat porridge (Veg Dalia) / Veg Semolina (veg upma) / Veg Vermicelli (Sewian) / Veg poha (Rice flakes) / Veg idli / Chickpea flour pancakes (gram flour) /Parantha Stuffed with 1 bowl curd / yogurt / Chapatti with veg or Dal/ Semolina pancakes / Oatmeal / Omelets with 2 slices brown bread. MID-MORNING (11:00 am) Salad / Fruit (except papaya and grapes) / Smoothie / Sprouts 12:00-1:00 pm Lemonade / Coconut water LUNCH (2:00-3:00 pm)2 Wheat chapatti / Mixed chapatti / Boiled Rice / Bowl of lentils or fish curry or chicken/ Any veg of your choices / Salad / Sprouts / Lemon rice 3:00 pm A glass of Buttermilk 4:30 pm Milk / Herbal Tea / Milk shake/ Smoothie / Green tea / Any Snack made with cottage cheese 6:00 pm Roasted Chickpeas / Sprouts / Veg Sandwich/ Dry fruits (Almond + Walnuts/ Rice flakes Snack PRE-DINNER (7:30 pm) Veg / Chicken Soup (Home-made) DINNER (8:30-9:00 pm)Jawar chapatti / Bajra chapatti / Boiled Rice / Vegetable + Moong lentils + Salad / Fish/ Chicken / Tofu Cheese / Nutri-nuggets BEDTIME (10:00 pm)Fruit custard with Almond or 2 Dates / Fruit shake / Semolina kheer / Rice Phirni
FOODS TO BE CONSUMED DURING PREGNANCY Dairy products, Legumes, Green leafy vegetablesand fruits, Lean meat, Salmon, Eggs, Whole grain, Fish (salmon but in limit) FOODS TO BE AVOIDED DURING PREGNANCY Raw and processed meat, unpasteurized food, milk, cheese, Papaya, Grapes, Caffeine, Alcohol, Junk food, Packaged foods, Aerated Drinks
LIFESTYLE AND DIETARY TIPS Skipping meal should be avoided, especially breakfast. Follow Iron and vitamin rich Diet. Meditation and Breathing exercises are recommended. Drink plenty of water and coconut water. Eat Healthy.