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 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 good news is, because of revolution and technology, science can challenge any disability. There are various alternatives with which couples can conceive. Often the most natural and convenient method via nutrition is overlooked. A proper investment in woman’s health will ensure 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 ame imply here . Healthy mothers will give birth to a healthy baby.
Keep a check on weight:
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Underweight woman may have a disturbed ovulatory cycle. This may be due to low fat percentage. This becomes a hindrance if the couple is planning a baby.
On the other hand many overweight woman run a risk of developing (PCOS) Poly Cystic Ovarian Syndrome . PCOS has deranged hormonal levels making conception difficult. Read – Diet in Pcod / Pcos
For conception, 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, immunity level in mother 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 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 of animal proteins, simple carbohydrates and/or trans fats are more likely to experience ovulatory disorder. Also ingestion of excess simple sugars increases fat stores in the body . This results in insulin resistance and makes it difficult to conceive.
During pregnancy fetus receives certain nutrients at the expense of 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 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 –
Folic acid plays an important role in production of DNA and RNA of the foetus. It also reduces the neural tube defects in the foetus. Neural tube defects sets in first 28 days of conception. So woman should have a healthy store of folic acid before conceiving. Hence many gynecologist prescribe folic acid supplements to women who express their interest in conceiving.
Recommendation is 400 – 800 mcg of folic acid around and during conception.
Sources of Folic Acid –
- Dark green leafy vegetables like spinach and turnip green
- Broccoli, Lady finger and Asparagus
- Citrus fruits like oranges , grape fruit etc
- Beans and lentils and flax seeds.
- Lentils and sprouts
Vitamin D –
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Vitamin D aids in absorption of calcium and bone strength. During pregnancy vitamin D in 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 important.
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 –
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 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 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 foetus is absorbed from the mother’s reserves. Hence B 12 supplements during conception protects 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
Iron supplement is required if the woman shows signs of anaemia. Fetus absorbs iron from mother’s stores. Also during pregnancy the increased blood volume decreases iron in blood. To avoid any malnutrition in mother and child, 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, breads and pastas.
Indian Diet Plan For Conceiving
Here is a sample Indian Diet Plan For Conceiving, This plan was designed for an average Indian women who is in her normal BMI range. If you are over weight 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
|Food Item||Calorie (Kcal)||Protein (Gms )||Nutrifact|
|Early Morning : (7.00 Am)|
|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|
|Soaked Almonds (6 pieces)||50||4||It is a good souce of protein and omega 3 acids|
|Breakfast (9.00 Am)|
|Palak Sandwich (4 slice brown bread)||270||6||Spinach help in providing fiber. It also provides with various nutrients like Iron , B6 and folic acid|
|Egg Omlette(2 No.)||160||10||Eggs are easy to make and best sources of proteins and other essential Nutrients|
|Toasted Brown Bread(2 slices)||100||3||Brown breads are complex carbs hence they help you keep your weight in check.|
|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 (1 glass)||30||–||It Benefits in constipation, sluggish digestion, heart burn and urinary tract infections|
|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 .It also provides Vitamin B6 , B 12 and Vitamin E which are essential. Use fresh water fish only.|
|Palak Paneer(1 small bowl)||150||6||Spinach is rich in folic acid and iron . helps in conceiving & maintaining healthy pregnancy.|
|sliced tomatoes(2 medium size) and capsicum||40||–||Anti oxidant lycopene helps in taking care of metabolic wastes.|
|Buttermilk(1 glass)||40||1||Helps in hydration and heart burn|
|2 biscuits / rusks||50||2||–|
|Roasted chana(Handful)||50||1||good protein and iron content for heamoglobin formation|
|sunflower seeds =2 tsp||20||3||Vitamin B6 and Vitamin E|
|DINNER (8.00 Pm)|
|Broken wheat daliya with veggies||200||6||These grain are easy to digest and do not burden the system.|
|Curd (1 Soup Bowl).||75||4||curd Provides calcium, protein, Vit A and D And helps you enhance your mood swings|
|Koshimbir salad(1 bowl)||50||2||Fiber helps in better digestion|
|Milk(1 glass)||150||4||Along with good nutrition, a glass of warm milk at bedtime helps in getting a good night sleep.|
Hope this sample Indian Diet Plan For Conceiving helps you in setting your menu right . You can even form you 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 lead to stress. Stress is 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 the fertility in 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 still births. 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.
- Stop Smoking:
Smoking can lead to infertility. The chemicals in cigarette can harm reproductive organs. It can disturb ovulation and cause premature menopause and also increases chances of miscarriages.
Passive smoking is as injurious to woman’s health as active smoking. There is inhalation of same chemicals causing same damage.
Read our other Pregnancy related article here .
Strong roots are the sign of 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.