Pregnancy brings in a lot of emotions.Every one you meet has a piece of advice to give you regarding what you should do and what you should eat. This brings in even more confusion. This Indian diet plan for pregnancy will help you clear the air a bit. Here is a sample Indian diet plan for pregnancy which will give you an idea of what food items can be chosen for obtaining optimum nutrition for your baby and yourself.
A women who starts her pregnancy with a nourished body, has a lot of nutrient reserves to supplement the growing foetus. Hence the growth of foetus is optimized without affecting the women’s health. A well nourished mother can also lower the risk of post postpartum complications. And also aids in better lactation. Hence the items mentioned below should be consumed right from the time you want to start planning your baby.
Smart nutritional choices can help make sure that you and your baby start out with the nutrients that you both need. The key to good nutrition during pregnancy is balance. before we see the Indian diet plan for pregnancy let us first look at the foods that i have used in making this Indian diet plan for pregnancy and their nutritional importance during this phase.
- Meat, Poultry, Fish, Eggs and Nuts
These foods provide protein, iron and zinc. There is an increased demand for protein during pregnancy particularly in the second half of pregnancy. The normal protein requirement of adult women is 1gm/kg body weight. During pregnancy it is recommended to have an additional 15 gm/day. The additional protein is essential to meet growing tissue demands.
- Milk, Yogurt and Cheese
This group is a major source of protein, calcium, phosphorus and vitamins. Dairy products are one of the best sources of calcium, and your body needs a lot of it during pregnancy. Eat low fat dairy products if you are worried about too much weight gain in pregnancy. Cheese, milk, yogurt are excellent foods for pregnancy.
This group provides Important nutrition during pregnancy like vitamins A and C, potassium and fibre. Fruits such as oranges, grapefruit, melons and berries are the best sources of Vitamin C. It’s easy to eat three or more servings of fruit a day: juice or fresh fruit for breakfast, fresh or dried fruit for a snack, a fruit salad with lunch and a cooked fruit dessert with dinner.
One should have raw, leafy vegetables like spinach (palak) and other vegetables like carrots (gajar), sweet potatoes (shakarkand), corn (makka), peas (matar) and potatoes. These foods contain vitamins A and C, folate, and minerals such as iron and magnesium. They are also low in fat and contain fibre, which helps to alleviate constipation.
- Breads, Cereals, Rice and Pastas
This group provide complex carbohydrates (starches), an important source of energy, in addition to vitamins, minerals and fibre. Pregnant women need 6 to 11 servings daily from this group. Grain products are also a good source of protein, which is the building material of body tissue for you and your baby. Many grains are enriched with B-vitamins and iron.
- Fats, Oils and Sweets
Use sparingly, since these products contain calories, but few vitamins or minerals. Fats should not make up more than 30 percent of your daily calories. Try to select low-fat foods.
- Iron-Rich Foods
many Indian women are anaemic (from monthly blood loss, improper diet or previous pregnancies), you may want to fortify your iron levels even before becoming pregnant with such foods as meat, raisins and prunes or beans, soy products and spinach. Your body is better able to absorb iron when consumed with foods rich in vitamin C, such as citrus fruits, potatoes and broccoli.
- Folic Acid
Pregnancy doubles a woman’s need for folate (folic acid or folacin). Research suggests that folic acid supplementation during the weeks leading up to and following conception may help prevent neural tube defects. Foods rich in folic acid include liver, deep green leafy vegetables.
Using the food groups and food stuff mentioned above, i have compiled them in a one day Indian diet plan for pregnancy. Let us now see this Indian diet plan for pregnancy.
Indian diet plan for pregnancy
|Food Item||Calorie (Kcal)||Protein (Gms )||Nutrifact|
|Early Morning : (7.00 Am)|
|Rose flavored Milk(1 glass)||150||4||Milk Is the best way to start your day, It will cool the acid rush down, and the nutrients in milk will be are absorbed better on empty stomach|
|Wheat Rusks(2 pieces)||50||2||Dry Carbs in the Morning helps in relieving Morning Sickness|
|Soaked Almonds (6 pieces)||50||4||It is a good souce of protein and omega 3 acids|
|Dates (2 pieces)||25||1||It helps in maintaining Ph balance in blood due to rise in blood volume|
|Breakfast (9.00 Am)|
|Carrot Stuffed Paratha(2 medium size)||200||6||Carrots help in providing fiber , keeps you away from skin and digestion problem during pregnancy , and cuts on th risk of baby developing jaundice at birth.|
|Curd1 Soup Bowl(1 Soup Bowl)||75||4||curd Provides calcium, protein, Vit A and D very beneficial during pregnancy, And helps you enhance your mood during downs.|
|Egg Omlette(2 No.)||160||10||Eggs are easy to make and best sources of proteins that helps in baby’s growth.|
|Toasted Brown Bread(2 slices)||100||3||Dry carbs Helps in relieving Morning sickness|
|Vegetable oats upama (1 soup bowl)||250||3||Multi nutrients from veggies and good fiber to tackle constipation|
|Apple / Orange / Pomegranate (1 medium size)||40||–||These fruits help in maintaining hydration and Ph balance in increasing blood volume.|
|Coconut water / Lemonade (1 glass)||30||–||It Benefits in constipation, sluggish digestion, heart burn and urinary tract infections during pregnancy|
|Chapati / Phulka(2 no)||200||6||–|
|Dal tadka / Fish curry(1 soup bowl)||150||6||Fish helps in obtaining nutrients like pufa and mufa and good quality protein for development of the baby.|
|Palak Paneer(1 small bowl)||150||6||Spinach is rich in folic acid and iron and helps in maintaining healthy pregnancy.|
|Lemon Rice(1 small bowl)||100||2||Vitamin C from Lemon helps in taking care of the huge metabolic wastes produced in body during pregnancy.|
|sliced tomatoes(2 medium size)||40||–||Anti oxidant lycopene helps in taking care of metabolic wastes.|
|Buttermilk(1 glass)||40||1||Helps in hydration and heart burn|
|cheese chilly toast(2 slices)||150||4||cheese has good calcium and protein which helps in growth of baby. It also helps in formation of smooth stools, which helps relieve constipation.|
|Roasted chana(Handful)||50||1||good protein and iron content for heamoglobin formation|
|Jaggery( small pieces (15 gms ))||25||–||Its iron content helps in increasing heamoglobin with increasing blood volume.|
|Dry fruit chikki (made in gurr )(4 small pieces)||100||2||Good combination of iron and protein|
|Vegetable soup / Chicken soup(1 soup bowl)||125||2||—–|
|DINNER (8.00 Pm)|
|Jowar / bajra roti with ghee (1 tsp )(2 medium size)||200||6||These grain are easy to digest and do not burden the system.|
|Mung dal and methi sabji(1 bowl)||150||4||good combination of protein and iron for baby’s growth|
|Kadhi / potato gravy(1 bowl)||150||3||—|
|jaggery(2 spoon)||25||Its iron content helps in increasing heamoglobin with increasing blood volume.|
|Koshimbir / salad(1 bowl)||50||2||Fiber helps in better digestion|
|Beetroot + carrot kheer(1 bowl)||150||6||Beet root and carrots increase heamoglobin and are ich in Vitamin A and other essential nutrients that helps in growth of the baby.|
|Milk(1 glass)||150||4||Along with good nutrition, a glass of warm milk at bedtime helps in getting a good night sleep.|
|2 dates (2 pieces)||25||1||It helps in maintaining Ph balance in blood due to rise in blood volume|
In the above given Indian diet plan for pregnancy, I have also mentioned some facts that will help you know why you should be eating the referred food and how it is going to help you in your pregnancy.
If you are looking for a gestational diabetes diet plan , check it here- Indian diet plan for gestational diabetes.
Please Note – The above given Indian diet plan for pregnancy is a general chart, and can be used as an example. But this Indian diet plan for pregnancy may or may not suit everyone as everybody has a different response to different food. The above given Indian diet plan for pregnancy is suitable for women who are free of all sorts of food allergies and do not have any complications in pregnancy. In case of food allergies and complications, we can plan a personalized diet chart to suit your requirement, please check our diet services.
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