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:
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
- Avocado
Vitamin D:
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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
- Fish
- 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 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
- Avocados
- Cooked banana
- Spinach.
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:
- Eggs
- Beef Liver
- Milk and Yogurt
- Cheese
- Fish like Mackerel and Sardine
- Red Meat
Iron:
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
- Beans
- spinach
- Dried Raisins and apricots
- Iron-fortified cereals, bread, and pasta.
- Peas
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
| 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 an empty stomach |
| Soaked Almonds (6 pieces) | 50 | 4 | It is a good source of protein and omega 3 acids |
| Breakfast (9.00 Am) | |||
| Palak Sandwich (4 slices brown bread) | 270 | 6 | Spinach helps in providing fiber. It also provides with various nutrients like Iron, B6 and folic acid |
| OR | |||
| Egg Omelet(2 No.) | 160 | 10 | Eggs are easy to make and the best sources of proteins and other essential Nutrients |
| Toasted Brown Bread(2 slices) | 100 | 3 | Brown bread is complex carbs hence they help you keep your weight in check. |
| OR | |||
| Vegetable oats upama (1 soup bowl) | 250 | 3 | Multi nutrients from veggies and good fiber to tackle constipation |
| 11.00 Am | |||
| Apple / Orange / Pomegranate (1 medium size) | 40 | – | These fruits help in maintaining hydration and Ph balance in increasing blood volume. |
| 12.00 Pm | |||
| Coconut water (1 glass) | 30 | – | Benefits in constipation, sluggish digestion, heartburn, and urinary tract infections |
| LUNCH(1.30 Pm) | |||
| 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 freshwater fish only. |
| Palak Paneer(1 small bowl) | 150 | 6 | Spinach is rich in folic acid and iron. It helps in conceiving & maintaining a healthy pregnancy. |
| sliced tomatoes(2 medium sizes) and capsicum | 40 | – | Antioxidant lycopene helps in taking care of metabolic wastes. |
| 3.30 Pm | |||
| Buttermilk(1 glass) | 40 | 1 | Helps in hydration and heartburn |
| 5.30 Pm | |||
| Tea(1 cup) | 50 | 2 | – |
| 2 biscuits/rusks | 50 | 2 | – |
| 6.00 Pm | |||
| Roasted chana(Handful) | 50 | 1 | good protein and iron content for hemoglobin 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 |
| Kadhi | 150 | 3 | — |
| Koshimbir Salad(1 bowl) | 50 | 2 | Fiber helps in better digestion |
| 10.00 Pm | |||
| Milk(1 glass) | 150 | 4 | 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.
Avoid Alcohol:
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.
Stop Smoking:
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.
Endnote:
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.
Indian Diet Plan for Six packs Abs
Hello man 37 age old i have been in marriage 20010 son 11 year old after my son 3,4 miscarriage and irregular periods problem i try to convince please mam advise me please any diet plan please
Hi Ujma ,
have you checked with your gyneac ? after 35- 36 years of age , the fertility levels go down , not to forget , that even in males, the sperm count is affected due to age , and goes down after he reaches 38 – 40 years . you first need to consult with your doctor and see what she has to say . otherwise it will affect your health negatively.
Hi,
I am allergic to raw Palak, can I boil the Palak and it can be used for smoothies?
yes you can use cooked palak in sabjis , for kneading your roti dough and other possible ways.
Thanku for giving such a healthy diet plan .it’s very important for every woman for conceiving in this stress ful life….
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nice article.
Thank you for your kind words. Please support our cause and work by following us on our social media platforms. Here are the links :
Subscribe to our youtube channel for informative videos
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Join us on Facebook:
https://www.facebook.com/dietburrp
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https://twitter.com/payalbanka
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Hi,
My age is 31 and I have pcod and thyroid issue and my height is 5’2″ and weight is 62.5. I try a healthy diet regime even though my weight does not go beyond the mentioned weight. My weight spikes instantly whenever I eat white sugar sweet. I feel the problem of insulin resistance. Can you suggest the natural treatment so that my weight can be managed and I can conceive early. Its been 5 months of trying and I am taking folic acid as well
PCOD and Thyroid combination diet plan – https://www.youtube.com/watch?v=SFJ6PtNCX6k
I love this ..
It’s very helpful
Simple language and better diet
Can you please give w copy of it on my mail
you can copy paste the table . we have left it free for copying and pasting ..
Hi mam…
I have thyroid and pcod
I’m using Mon – Fri 75 mg sat – sun 50 mg
I’m married,My age-27 & height-5.4 & my weight is 84
I want to conceive please tell me any solution
It’s been 4 months I didn’t get my period
Hi Hema, firstly , you must take 6 months and try to lose the extra 10 kgs of weight . this will not only help you in your code , but will also help in conceiving , medicines are only supportive , they will not treat the condition . workout for 1 hour every day .. and eat a good clean diet … this will help more.
Hello mam …I am 30 year old now I have been married in 2016 DEC ,from the last year we were try to conceive a baby…I had a normal miscarriage in one month on April 2019 and after 6 months again I conceive a baby and after 3months mjh DNC krwana pada on. 25jan ko both time growth issue was there …recently my weight is 71 and I am anemic patient ….my HB never go above 9 plz suggest me best pre pregnancy diet so that I conceive a healthy baby ..plz mam I m fed up now to face these such a conditions in my life …hope you give a good advice …
all the important tips are mentioned in this article.
I m 40 years old,I want to a healthy pregnancy and health baby.we r planning for baby.so please advise to me.
Hi Nidhi, you can use the die plan mentioned in this article. it will really help.
Hi madam.I had done laparoscopy for pcod before 2 months….
My thiroid levels are 6.46 nd i am using tablet”THYROXINE SODIUM TABLETS”and my weight is 80kgs ..Now we r planning to conceive..we have tried too many times but no success..now i am loosing hope…please suggest…
Hi Laxmi,
dontworry , sometimes it takes time. Are your cycles regular ?
Hii…Mam
I am going to completing 3 yrs of my marriage on 5th of feb….
Now am planning for baby..
LL u please help to find out my ovolutin date…last date of period was 3rd Jan..
Hi Pooja,
Ovulation on a n average happens 14 days befoe your cycles. so if your cycles are regulalr you can calculate this .. also you can use the ovulation strips to be more sure aboutthe ovulation days. aiff in diff women. use any online ovulation calculator
Hi mam. I m Chandni verma I m trying to conceive baby last 1 year. My age is 28 and weight 70.height 161 cm .i m trying to loose weight and I m on medication.mam pls provide diet chart according to conceive baby and also under 1200 calories for weight loose.
Hi mam..am 24yrs old one yr gng to complete to my married lyf.still am not concived.n I hv TSH level 7.am underweight.day by day am losing weight.please tell me solution mam
are you on medicines ? ou can try and follow the diet and tiops mentioned above
I have no problem mm…… We are planning to conceive from 5 years….. But my husband had a problem sperm count…. Very very….. Tell me the sloutionmam
https://www.dietburrp.com/indian-diet-plan-to-increase-sperm-count-super-foods-to-increase-sperm-count-in-men/ check this article. it will help him.
Hi madam….I had done laparoscopy for pcod before 5 days….which food i have to taken for early conception?My thiroid levels are 4.3 nd i am using Thironorm tablets for 5 months….how to loss my belly fat,…please give me reply.
give yourself 1 month, eat healthy and prepare ypur body. you can follow the diet plan mentioned above.
Hi mam my age is 25…i got married by March 2018…we post poned our planning for an year because of bilateral pcos after my marriage… Now we planning for baby… I’m having irregular periods last 3 months since I stopped taking medicine ..
Now I’m again started to take medicine my weight-70 height-165… I started doing exercise but my weight is not reducing…. Periods cycle will be 30-35 days…
Now what to do mam… So much stresses for baby….. I need your help…. Can I able to get pregnant….
I’m going to take treatment from this month please advise..
check this – https://www.dietburrp.com/pcos-indian-diet-plan-to-get-pregnant-conceiving-pcod/
Hi…. Mam… We married in th year2014…. From 1st Yr nly we are trying to conceive…. My husband has a problem of sperm count which is very less…. Is there any solution for these…. Or compulsorily we have to go for ivf…. Pls tell me the sloutio. Mam
there are natural remedies , check the link i mentioned in your other comment.
Hi mam, mera 15 yrs marriage ko hogaya he. 4th times IVF failure hogaya he. Merko Maya karna chahiye ki me jaldse jalda pregnant hosokun. Or merko 2009 me MTB detect huatha utrus me , men’s uskelia 9months Medicene vi lithi. Pls help me.
Hi Ma’am,
I am 27 years old. I got married Dec’17 and now we are planning for a baby but it’s not happening we are trying from last 5-6 months and I have done all the medical tests regarding pregnancy nothing is there i don’t understand what to do? I am 5.6″ and weight is 50kgs. My mentrual cycle is normal and no problem or pain during my menstrual cycle as well. Please suggest me on how to concieve earliest.
Thank you
Hi Anjali ,
5-6 months is an average period , so dont worry . you are in the right age as well .. give it some time , it will happen .. diet wise you can follow the diet plan mentioned here . and meanwhile , it gets more delayed , you must check you husbands tests too.
Hello Ma’am,
Thanks for replying surely I’ll follow this diet and
Doctor did my husband tests as well that all also came good no issues found. I don’t know what’s happening when will i get that good news.
Then there is nothing to worry … if you worry , you will delay the pregnancy , so veb happy , enjoy this phase of life , eat healthy food , be in good mood always and pregnancy will follow.
Hi Mam,
I am 25 years old. I got married last year and we are planning for a baby now. My weight is 42kgs. My mentrual cycle is normal and no problem or pain during my menstrual cycle as well. Please suggest me on how to concieve earliest.
If you are underweight , you might wanna gain some weight before conceiving … try this – https://www.dietburrp.com/indian-diet-chart-for-weight-gain-in-females-girls-women-2000-2200-calories/
Hi mam. I m Chandni verma I m trying to conceive baby last 1 year. My age is 28 and weight 70.height 161 cm .i m trying to loose weight and I m on medication.mam pls provide diet chart according to conceive baby and also under 1200 calories for weight loose.
https://www.dietburrp.com/diet-services/ check this page for personalized diet plan services.
Hi Mam,
I am 27 years old. I got married last year and we are planning for a baby now. I am 5.6″ and y weight is 58kgs. My mentrual cycle is normal and no problem or pain during my menstrual cycle as well. Please suggest me on how to concieve earliest.
Hi Niveditha ,
i can advise you in regards of diet . annd all needed points are mentioned in the article above . if you have any doubts , please feel free to sk us.
Hi mam I am 28 years old 58 kg. 3 + years to my marriage. From past 1 year we are trying to conceive. I have thyroid and pcos and I am taking medication for that. Prolactin was also high. Less himoglobin. Taken medication for that.
I am taking anergen tab for folic acid ,miomet Colo tab for pcod and thyronorm 25 mcg for thyroid (5 mI) from almost 8 months.
From 2 months even I am taking roelet 2.5mg tab to increase egg quality for 5 days (from 2 nd day of period) still I am not able to conceive.
Bcz of tablets I gained weight almost 6 kg in 8 months. I was 52 kg now I am 58 kg. 5′ 4″ is my height.
Please provide me diet plan.
Hi Vani , check this – https://www.dietburrp.com/pcos-indian-diet-plan-to-get-pregnant-conceiving-pcod/
Hi,
I have PCOS and trying to conceive can i do 16/8 intermitting fasting?
Please advice
yes you can. but because you are trying to conceive, make sure the meals you eat are nutritious and full of reen veggies.