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Diet Chart

Pregnancy Diet Chart

Eating healthy should be a way of life but its importance takes on a whole different magnitude when you are planning a baby or are expecting one.

diet-chart

The most important meal of the day, you are literally breaking an overnight fast. Make sure the first thing that goes in your mouth is healthy and prepares you for the day.

FOOD ITEM CALORIE (KCAL) PROTEIN (GMS )
Early Morning 
1 glass Milk
150 4
2 Wheat Rusk 50 2
6 Soaked Almonds 50 4
2 Dates  25 1
Breakfast 
2 medium vegetable Paratha 200 6
1 katori Curd 75 4
or
2 Egg Omlette 160 10
2 Toasted Brown Bread slices 100 3
or
1 katori Vegetable oats upma 250 3

Add as much variety in your diet as possible and address deficiencies that may exist.

FOOD ITEM CALORIE (KCAL) PROTEIN (GMS )
LUNCH
2 Chapati 200 6
1 big katori Dal tadka / Fish curry 150 6
1 big katori Palak Paneer 150 6
1 katori Lemon Rice 100 2
2 sliced tomatoes 40

Eat light to ensure sound sleep as a heavy meal can lead to acidity and indigestion.

FOOD ITEM CALORIE (KCAL) PROTEIN (GMS )
DINNER 
2 medium Jowar / bajra roti with 1 tsp ghee 200 6
1 katori Mung dal and methi vegetable 150 4
1 katori vegetable gravy 150 3
2 tsp jaggery 25
1 bowl salad 50 2
1 bowl kheer (beetroot and carrot may be added) 150 6
10.00 Pm
1 glass Milk 150 4
2 dates 25 1

Keep healthy snacks handy, such as nuts, carrots sticks, freshly prepared fruit yoghurts or smoothies, etc.

FOOD ITEM CALORIE (KCAL) PROTEIN (GMS )
Mid Morning Snacks
1 medium Apple / Orange / Pomegranate 40
1 glass Coconut water / Lemonade 30
Post lunch snack
1 glass Buttermilk 40 1
Evening snack 
1 cup Tea 50 2
2 cheese chilly toast slices 150 4
Late evening snack
1 tbsp Roasted chana 50 1
1 small piece Jaggery 25
or
Few small pieces Dry fruit jaggery gachchak 100 2

To eat right during the most crucial phase of your life you should make nutritive food choices. Go for a well balanced mix of all important food elements; carbohydrates, proteins, minerals (especially iron, folic acid, magnesium and calcium), vitamins, fibre, fat and liquids. Once you are on the family way, the first and third trimester are the most crucial nutrition wise as it is during this time that the maximum physical and mental growth of the foetus takes place. The would-be mother is responsible not just for her diet but for the wellbeing of the baby as well. Try to include fresh fruits and vegetables, whole grains, meat or fish and poultry, milk and milk products and water. It is better to avoid processed and preserved foods, spicy treats, colas, sodas, caffeinated beverages and an excess of sugar and salt. While you should aim for three healthy meals a day with healthy snacks in between, if you have acidity or nausea, take smaller meals at frequent intervals. Supplement your diet with minerals and vitamins prescribed by your doctor. The most important supplements required during pregnancy are –

Folic acid: During the first few weeks, Folic acid is an important nutrient to aid the development of the nervous system of the baby. The nutrient is also called folate and is a part of the Vitamin B group. It saves the baby from neural tube defects in the spine, brainand other birth defects like cleft lip and congenital heart disease. Darkleafy vegetables such as spinach, and liver, yeast, beans, citrus fruits, fortified cereals and bread are rich in folate. To avoid losses that may occur during other methods of cooking, it is recommended you steam them or eat them raw.

Iron: Haemoglobin is an important part of blood and requires iron for its production. A deficiency of iron can lead to anaemia which requires you to fill up on iron rich foods like raisins, dates, broccoli, green leafy vegetables, whole grain products, potatoes, apples and even iron -fortified food. During pregnancy, it is a must to regularly check your haemoglobin levels and take supplements if required.

Calcium: With a growing foetus demanding more nutrition, specifically calcium after the eight week, the requirement for intakes almost doubles. Supplement this need with dairy and green leafy vegetables. During pregnancy and while lactating, calcium required increases by 800-1200 mg and apart from a healthy diet, you may need to add supplements in consultation with your Gynae.

Protein: As body building foods, proteins are a must for the growing baby and to aid your body’s growing demands. Be it animal source protein like fish, poultry and meat or dairy, nuts, peas and beans its importance in the diet cannot be undermined. The quantity of animal protein should be carefully monitored to avoid excess intake of fat.

Vitamin C: Strengthen your placenta with a dose of calcium from food or supplements to fight infections and help in iron absorption. Choose strawberries, papayas, bell peppers, oranges, broccoli, brussels sprouts and citrus fruits are some foods loaded with Vitamin C. To get the most from these foods, make sure it us freshly cooked, steamed or raw as it loses nutritive value when stored and cooked for long.

Water: Without water, even the most nutritious diet is not enough. It is by adding adequate amount of water that these nutrients are carried from the food to the foetus. Drinking six to eight glasses of water keeps you feeling healthy by reducing the incidence of constipation, excess swelling, UTIs or bladder infections. Less water intake can lead to dehydration which can cause contractions, early labour or premature delivery.

Fiber: Amongst the most common pregnancy problems are constipation and piles which can be a very discomforting and painful experience. To avoid these get a good diet rich in fresh fruits, vegetables, nuts, brown rice, whole grain cereals, pulses and legumes.