First of all Many Congratulations for entering a realm which is full of myriad emotions!! I can vouch that the chaos, confusion, excitement, happiness, bliss all the feelings bombing inside your hearts will make this journey worth remembering!!
Now, since you’ve landed upon this article, it certainly means you are baffled about what to eat and what to avoid during pregnancy. Is your mom’s, aunt’s or neighbor’s differing advice for the best pregnancy foods making you all the more perplexed? If this sounds like you, then this post my friend, is dedicated to you!
What you eat during pregnancy will play a crucial role in your unborn baby’s growth, development and health. It is important to eat right in these special months, and it can be difficult to keep a track of what you should eat so that your baby gets the right nutrition.
Eating right and healthy is always important but it’s only during pregnancy that we realize it’s worth. No one food group can provide your unborn baby and you with the nutrition that you need during these months. If you have been eating well till now, you are most likely on the right path already. However, if your diet was poor till now, or you were not including all nutrition groups in your everyday diet, you will have to make some changes.
The beauty of Indian diet is that it is rich in all the nutritional requirements that both you and your baby need during the pregnancy months. It will help you gain the right amount of weight and will also provide your body the energy it needs to help support your baby as well as keep you healthy and fit and in good shape for the delivery.
Here’s a look at some easy Peasy dishes that should constitute your diet chart.
How To Spread Out Your Diet Through The Day:
To make sure that what you eat helps your body and also helps you stay interested, spread out your food through the day by following different food ideas.
While you are pregnant, it is important to make sure that you first check about anything that you eat or drink with your doctor. Even though the suggested foods are considered healthy, your doctor will be the best person to assess your overall health and give you the go-ahead. Once you have a confirmation, here is how you can spread out the meal plan through the day:
1. Early morning Snack:
A glass of plain cow’s milk
Bowl of fruits
Wheat rava upma with lots of vegetables
Poha with lots of vegetables
Whole wheat toast with butter and omelet
Paranthas with fillings of spinach, dal, potatoes, carrots, beans, cottage cheese, cheese with curd
Mixed bean cutlet or patties
Some fruits to go along with the breakfast such as apricots, dates, sweet fig, banana, oranges
Cheese toast or cheese and vegetable sandwich
Rice sevai with lots of vegetables
Besan /Ragi /Rava Chilla with veggies
Broken wheat porridge
3. Mid-Morning Snack:
Creamy spinach soup
Carrot and beet soup
Roti with choice of dal, vegetable and a bowl of curd
Parantha with dal and a bowl of curd
Carrot and peas parantha with a bowl of curd and some butter
Jeera or pea rice with raita
Rice, dal and vegetable with vegetable salad
Lemon rice with peas and some vegetable salad
Chicken salad with lots of fresh vegetables or vegetable soup
Chicken curry with rice
Grilled chicken with a bowl of curd
Rice, dal, mint raita and a fruit
Kofta curry with rice
Cottage cheese parantha with butter and vegetable salad
Parantha with sprouted beans salad
5. Evening Snack:
Cheese and corn sandwich
Spinach and tomato idli
Sevaiya with lots of vegetables
Carrot or lauki halwa
Fruit smoothie with fresh fruits such as banana or strawberry
Roasted peanut mixture with vegetables
Bread -veggies cutlet
A bowl of dried dates or dry fruits
A cup of green tea
Milk porridge with oats, sevai or daliya
Mixed vegetable uttapam
Rice with dal, spinach vegetable, and some green salad
Roti with a bowl of dal, a vegetable of choice and a glass of buttermilk
Mixed dal khichdi with a vegetable curry and a bowl of curd
Vegetable pulaoor chicken rice with a bowl of yogurt
Plain parantha with a glass of buttermilk
Is It Important To Add Any Supplements To Your Indian Pregnancy Diet?
Your doctor will tell you whether or not you need to add any supplements to your diet while you are pregnant. Here are a few conditions in which your doctor may feel you would need a supplement, so make sure that you discuss it with your doctor:
If you are too nauseous, it can be difficult for you to eat properly, especially in the first trimester. Your doctor may suggest that you go for a mineral and vitamin supplement along with your regular food, as it will help to give you the minerals and vitamins that are important during pregnancy.
If you are a vegetarian or follow any other dietary restrictions due to religious or other reasons, you may be at the risk of contracting some nutritional deficiency. Speak to your doctor about the same to see if you need some supplements.
One supplement that you will be asked to take while you are pregnant is folic acid. Taking a folic acid supplement while you are pregnant will help prevent various birth defects in your unborn baby, especially neural tube birth defects such as spina bifida. Your doctor will most likely prescribe you a folic acid supplement only after you are 12 weeks pregnant.
In addition to folic acid supplements, your doctor will also prescribe you some iron supplements. Taking an iron supplement will make sure that your body gets the right amount of blood, and you are not deficient in your energy levels. Your doctor will regularly check your iron levels at each appointment to check the dosage of iron supplements that you need.
Your doctor may also advise you about supplements depending on your medical condition, such as if you are suffering from diabetes, have anemia or have a history of pregnancy complications from earlier pregnancies.
A Few Tips To Remember While Eating During Your Pregnancy:
Keeping a check on what you eat while you are pregnant is as important as understanding how you should eat it.
Here are a few tips that will be of help, especially while you are pregnant:
No matter what you want to eat, ensure you consult your doctor first. Something that is healthy for someone else who is pregnant may not be as safe or healthy for you. Your doctor will assess your medical condition and advise you accordingly.
If you feel uncomfortable after eating something, or notice any rashes or redness on your face or skin, make a note of what you ate and keep it with you. Avoid eating it again and speak to your doctor about it.
Do not give up on oil, ghee or butter for the fear of gaining excess weight. A little amount of fat is important for both you and your baby and you should have some each day while you are pregnant. If you are overweight, speak to your doctor about how much fat you can safely include in your diet.
Make sure to have some amount of dry fruits in your everyday diet.
Use salt in moderation, as having too much salt will make your body retain more water, which can further increase your swelling while you are pregnant.
Add fruits to your everyday diet as your body will need the natural sugars that are present in fruits. Avoid eating too much sugar otherwise.
Try to eat at home as much as you can and have fresh homemade food to avoid the risk of infection.
Avoid eating pre-packaged heat-and-eat meals as these are heavily processed and are not a good food choice while you are pregnant.
If you are going to eat outside, check the ingredients that will be used in whatever meal you are ordering. It will help you identify food items that you are allergic to or that your doctor has asked you to avoid eating while you are pregnant.
Make sure that while you are eating out, you choose a place that is clean and hygienic and you have food there before. If you want to eat out at a new place, avoid ordering anything exotic, especially if you are not sure about their kitchen and their overall food quality.
Do not stay hungry and make sure to eat something or the other after every two hours or so, even if you do not feel hungry. While you are pregnant, you will tend to feel nauseous and may not want to eat at all. However, it is important that you keep eating something, especially if you have vomited, as otherwise you have the risk of getting dehydrated. Keep replenishing your body with liquids such as soups, fresh fruit juices or milkshakes.
To avoid feeling bloated or too full and avoid any nausea attacks, space out your meals to six or seven meal times in the day. Keep the food portions to small portions at each meal time instead of having very big ones.
Do not try to cut down on food while you are pregnant, thinking that it will help you lose weight later. If you eat right and include the right balance of nutrients in your daily diet while you are pregnant, it will help you reduce the baby fat later with much ease.
An Indian diet for pregnant women is rich in all the food groups that will help you be healthy and fat and will also provide your unborn baby with the right amount of nutrition. Make sure you speak to your doctor and plan accordingly.
Hoping this guide will help you enjoy this beautiful journey without staying hungry! 😝😝
If you found this post to be of help do share it with your preggy-gang.
Happy Eating 😊