Indian Diet plan for conceiving helps in this era of revolution. Men and women are equally educated, career-oriented, hardworking and ambitious. one-fourth of life is invested in building the future. As we know everything comes with a “price tag”. The price people pay to secure the future is marrying late and having kids even later. By the time people think to conceive, their biological clock is ticking away.
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But the good news is, because of revolution and technology, science can challenge any disability. There are various alternatives to which couples can conceive. Often the most natural and convenient method via nutrition is overlooked. A proper investment in a woman’s health will ensure the desired conception. This Indian Diet plan for conceiving will help you to get started.
Steps For easy and Healthy Conception
Here are a few easy steps that will help in easy and healthy conception. Good beginnings have good endings and the same implies here. Healthy mothers will give birth to a healthy baby.
Keep a check on weight:
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An underweight woman may have a disturbed ovulatory cycle. This may be due to a low-fat percentage. This becomes a hindrance if the couple is planning a baby.
On the other hand, many overweight women runs a risk of developing (PCOS) Poly Cystic Ovarian Syndrome. PCOS has deranged hormonal levels making conception difficult. Read – Diet in Pcod / Pcos
For conception, the mother has to be between 90 – 120 % of her ideal body weight.
Diet plan for weight loss in obese or overweight women – Diet plan
Diet plan for weight gain in Underweight women – Diet Plan
Exercises help in conceiving:
Regular physical activity ensures better body composition, ideal weight, and healthy bones. People struggling with hormone problems will not have a healthy ovulatory cycle. Exercise improves stamina throughout pregnancy and at the time of delivery. Also, the immunity level in mothers improves drastically.
Balanced Psychological State:
A calm state of mind, which is free of stress can control the inflammatory process in the body. A balanced psychological state of the body releases endorphins. Endorphins control the hormonal secretions in the body which are necessary for conception.
Be Smart with Nutrients:
A Harvard study shows that women consuming more animal proteins, simple carbohydrates and/or trans fats are more likely to experience ovulatory disorder. Also, the ingestion of excess simple sugars increases fat stores in the body. This results in insulin resistance and makes it difficult to conceive.
During pregnancy, the fetus receives certain nutrients at the expense of the mother’s stores. These nutrients are folate or folic acid, iron, vitamin C and B 12. Along with this, mother and fetus compete to absorb B complex vitamins and vitamin D. The primary concern of nutrition is to have an excellent store of nutrients before pregnancy. Hence Indian Diet Plan For Conceiving is important to follow.
Important Nutrients That help to conceive:
Indian Diet Plan For Conceiving consists of vital nutrients that help to conceive. These nutrients are folic acid, vitamin D, vitamin E, vitamin B 12 and iron in conjunction with appropriate energy and proteins.
Folic acid plays an important role in the production of DNA and RNA of the fetus. It also reduces the neural tube defects in the fetus. Neural tube defects set in the first 28 days of conception. So woman should have a healthy store of folic acid before conceiving. Hence many gynecologists prescribe folic acid supplements to women who express their interest in conceiving.
The recommendation is 400 – 800 mcg of folic acid around and during conception.
Sources of Folic Acid:
- Dark green leafy vegetables like spinach and turnip greens
- Broccoli, Ladyfinger and Asparagus
- Citrus fruits like oranges, grapefruit, etc
- Beans and lentils and flax seeds.
- Lentils and sprouts
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Vitamin D aids in the absorption of calcium and bone strength. During pregnancy vitamin D in the fetus is maintained at the expense of mother’s stores. To prevent future osteoporosis and osteomalacia in mother, vitamin D stores at conception is of utmost importance.
Sources of Vitamin D:
- Milk and its products
- Vitamin D fortified milk or juices.
- For depleted stores, Vitamin D granules or injections are used.
Vitamin E enhances the reproduction process. It maintains the integrity of egg and sperm. The membrane transfer of Vitamin E is very less. Thus, stores Vitamin E of the fetus are very low during pregnancy. Read Benefits of Vitamin E
Sources of Vitamin E:
- Almonds (Read – Benefits of Almonds )
- Sunflower Seeds
- Fish oils and Palm Oil
- Avocado and Spinach (healthy spinach soup recipe )
Vitamin B 6:
Woman on contraceptive pills shows low Vitamin B6 levels. Vitamin B6 is a nutrient involved in the reproduction process. Thus, Vitamin B6 supplementation becomes necessary if the couple is planning a baby.
Food sources of Vitamin B 6:
- Sunflower seeds
- Fish and Chicken
- Cooked banana
Vitamin B 12:
Vitamin B 12 in the fetus is absorbed from the mother’s reserves. Hence B 12 supplements during conception protect against depletion of maternal stores. Vegetarians have very low stores of vitamin B 12, so supplements are the best option.
Sources of Vitamin B 12:
- Beef Liver
- Milk and Yogurt
- Fish like Mackerel and Sardine
- Red Meat
An iron supplement is required if the woman shows signs of anemia. Fetus absorbs iron from mother’s stores. Also during pregnancy, the increased blood volume decreases iron in the blood. To avoid any malnutrition in mother and child, the mother should have normal iron stores months before planning a baby.
Food sources of iron:
- Red meat
- Organ meats like Liver
- Pork and poultry
- Seafood like oysters and Halibut fish
- Dried Raisins and apricots
- Iron-fortified cereals, bread, and pasta.
Indian Diet Plan For Conceiving:
Here is a sample Indian Diet Plan For Conceiving, This plan was designed for an average Indian woman who is in her normal BMI range. If you are overweight or underweight, you can choose the food items from this chart but your calorie requirements will be different and you might require a personalized diet plan . You can check our page diet services if you need help
|Protein (Gms )
|Early Morning : (7.00 Am)
|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 an empty stomach
|Soaked Almonds (6 pieces)
|It is a good source of protein and omega 3 acids
|Breakfast (9.00 Am)
|Palak Sandwich (4 slices brown bread)
|Spinach helps in providing fiber. It also provides with various nutrients like Iron, B6 and folic acid
|Egg Omelet(2 No.)
|Eggs are easy to make and the best sources of proteins and other essential Nutrients
|Toasted Brown Bread(2 slices)
|Brown bread is complex carbs hence they help you keep your weight in check.
|Vegetable oats upama (1 soup bowl)
|Multi nutrients from veggies and good fiber to tackle constipation
|Apple / Orange / Pomegranate (1 medium size)
|These fruits help in maintaining hydration and Ph balance in increasing blood volume.
|Coconut water (1 glass)
|Benefits in constipation, sluggish digestion, heartburn, and urinary tract infections
|Chapati / Phulka(2 no)
|Dal tadka / Fish curry(1 soup bowl)
|Fish helps in obtaining nutrients like pufa and mufa and good quality protein. It also provides Vitamin B6, B 12 and Vitamin E which are essential. Use freshwater fish only.
|Palak Paneer(1 small bowl)
|Spinach is rich in folic acid and iron. It helps in conceiving & maintaining a healthy pregnancy.
|sliced tomatoes(2 medium sizes) and capsicum
|Antioxidant lycopene helps in taking care of metabolic wastes.
|Helps in hydration and heartburn
|good protein and iron content for hemoglobin formation
|sunflower seeds =2 tsp
|Vitamin B6 and Vitamin E
|DINNER (8.00 Pm)
|Broken wheat daliya with veggies
|These grain are easy to digest and do not burden the system.
|Curd (1 Soup Bowl).
|curd Provides calcium, protein, Vit A and D And helps you enhance your mood swings
|Koshimbir Salad(1 bowl)
|Fiber helps in better digestion
|Along with good nutrition, a glass of warm milk at bedtime helps in getting a good night’s sleep.
I hope this sample Indian Diet Plan For Conceiving helps you in setting your menu right. You can even form a regional menu based on the items used in this Indian Diet Plan For Conceiving.
Some Tips on conceiving:
Kick out the stress:
Everyone wants to win the rat race. Day to day struggle of long working hours, no sufficient time for own self or for family. Delay in achieving goals leads to stress. Stress is the root cause of hormonal disarray. Stress disturbs the ovulatory cycle in females. Either the egg production is delayed or if produced is weak to conceive. Recreational activities like music, dance or sports, gardening, meditation or exercise have proved to reduce stress.
Control your caffeine:
High caffeine consumption i.e. more than 3 – 4 cups of strong coffee may affect fertility in a woman. Though there is no enough literature confirming the belief. Hence a moderate and cautious consumption of coffee or tea is not harmful.
Alcohol accelerates the chances of miscarriage and stillbirths. It is hard to tell when a woman conceives before 28 days of pregnancy. Thus, alcohol consumption can lead to a miscarriage even before knowing the woman is pregnant.
Smoking can lead to infertility. The chemicals in cigarettes can harm reproductive organs. It can disturb ovulation and cause premature menopause and also increases the chances of miscarriages.
Passive smoking is as injurious to woman’s health as active smoking. There is the inhalation of the same chemicals causing the same damage.
Read our other Pregnancy related article here.
Strong roots are the sign of a stronger tree. To have a beautiful outcome of successful conception mother has to be nutritionally sound. Use this Indian diet plan for conceiving. Healthy today is a step towards a healthy tomorrow.