Pregnancy Diet

PREGNANCY DIET CHART

MEAL

FOOD GROUP

ITEMS

QUANTITY

EARLY MORNING

Milk

Milk

1 cup (150ml)

Cereal/ Nuts


Fat

Biscuits


4-5 Almonds+ 2 Walnuts

2



BREAKFAST

Milk

Milk/Milk Products

1 glass (200ml)

Cereal

Oats/ Dalia/Poha/Whole wheat bread/ Quinoa/ Semolina/ Stuffed Parantha

2 slices (60 gm) 

Protein

Paneer/ 2 egg white

1 medium bowl (30gm)

Fat

Oil for cooking

1 Tsp (5ml)

MID MORNING

Fruits

Fruit + Shakes/Coconut Water/ Buttermilk/ Fresh lime water/ Kacha amla 

1 quarter plate (100-150gm) or 1 glass (200ml)

LUNCH

Vegetable


Cereal

Salad


2 Chapati/ 2 small bowl Rice

1 Quarter plate (200gm)


60gm

Pulse

Any whole/washed dal/ Kadhi

1 large bowl (30gm)

Vegetable

Any vegetable preparation

1 medium bowl (150gm)

Milk/ milk products

Curd/ Paneer

1 small bowl (125gm)

Fat

Oil for cooking

1 ½ Tsp (7ml)

EVENING SNACK

Fruit

Fresh lime water/  Coconut Water

1 glass (200ml)

Protein Snack

Dhokla/ Kala chana chaat/ Stuffed besan chila/ Roasted makhana/ Roasted chana/ Sprouts/ Paneer finger

1 medium bowl (30gm)

DINNER

Cereal

2 Chapati/ 2 small bowl Rice

60gm

Pulses/ Paneer

Any whole/washed dal/ Paneer

1 large bowl (30gm)

Vegetable

Any vegetable preparation

1 medium bowl (150gm)

Fat

Oil for cooking

1 ½ Tsp (7ml)

BED TIME    

Milk

Milk

1 glass (200ml)

For non-vegetarians: 1 whole egg per day or if you eat more than 1 egg then eat only the white portion; 40gm of chicken/ fish in place of 30gm pulse.

INSTRUCTIONS FOR PREGNANT WOMEN:

  • Eat small and frequent meals at regular intervals.
  • A total weight gain of around 10-13kg for healthy women is considered normal.
  • Drink plenty of water.

 

COMMON PROBLEMS

Constipation

  • Drink plenty of fluids at least 8-10 glasses i.e. fresh vegetable juices, lemon water, jaljeera, lassi, buttermilk etc. 
  • Eat food high in fiber, such as raw fruits and vegetables and whole cereals. Consume natural laxatives like figs and prunes
  • Exercise regularly

Heartburn

  • Eat 5 or 6 small meals instead of 2 or 3 large ones
  • Avoid spicy or greasy foods
  • Have an early dinner and a light snack at bedtime.
  • Drink fluids between meals rather than with meals
  • Avoid smoking, caffeine, chocolate and alcohol

Morning Sickness

  • Eat foods that are rich in carbohydrates i.e. toast with jam, candy. 
  • Make up for your meals when not nauseated 
  • Eat food that taste good to you

 

THERAPEUTIC LIFE STYLE CHANGES DURING PREGNANCY

A well balanced diet is more important when you are pregnant, since what you eat has to meet the needs of growing foetus as well as your requirements. Energy needs does not increase in the first trimester. Baby’s growth is rapid during the last three months of pregnancy. A nutritious diet during this period is essential for normal birth weight of the baby and subsequently lactation. Any inadequacies in the mother’s diet are compensated by the mother’s body and may be detrimental to her own and the child’s health, both during pregnancy and lactation.

Balanced meals are made of these: - 

Calories are important for meeting the growing needs of the mother and child. Whole grain cereals, sugar and oil are rich sources of calories. Whole grains also provide essential nutrients that are vital to the growth of the fetus.

Proteins are vital part of our diet. It is needed for fetal tissue to grow; it maximizes fetal brain development, aids the growth and development of the placenta, and increases blood supply. Milk, cheese, eggs, meat, fish and poultry, nuts, beans & dal are the rich sources

Fats and oils are a concentrated source of energy. They are essential for the fetus. Oils, ghee, butter, cheese should be taken in adequate amounts. Nuts and dried seeds also provide good quality fats.

Folic Acid:-It decreases the risk of your baby being born with neural tube defects. Good sources – Dark green leafy vegetables, citrus fruits, whole grains, liver, whole dals & peas.

Calcium helps the development and formation of the fetal skeleton and the development of baby tooth buds. Best sources- Milk, yogurt, cheese, and paneer. Whole dals, leafy vegetables, egg yolk & fish are also good sources.

Vitamin C helps in bone and teeth calcification and iron absorption in both mother and child. Citrus fruits, tomatoes, strawberries, melons, peppers, potatoes are good sources

Iron prevents Anemia; a reduction of RBC leading to improper transportation of oxygen.

Good sources-mint, palak, methi, bathu, whole dals like kala chana lobia, soy bean, moth , meat, fish & poultry, nuts & jaggery, chidwa.

Fluids in adequate amounts are very essential to maintain the body’s environment

Sources- Plain water, vegetable juice& soups, coconut water, roohafza, fresh lime and fruit juice