Pregnancy Diet Chart
Pregnancy Diet Chart, Pregnancy brings with it a surge of excitement for the pregnant couple and their loved ones. Nonetheless, this is also the time when a lot of care is needed by both the mother and the baby yet to be born. While the world is dealing with the COVID-19 scare, taking care of the pregnant woman’s health and well-being has become even more critical.
It is essential for pregnant women to understand their bodies and take proper guidance when it comes to diet, exercise, and rest. Maintaining a healthy diet not only keeps infections away it also helps in keeping mental stress at bay. At no other time in life is nutrition as important as before, during, and following pregnancy. It is rightly said You become what you eat’ and women who are expecting or are planning on having a baby must eat healthy and fresh foods. A healthy diet feeds the unborn child’s overall growth.
- Expert Tips On Pregnancy Diet
- Food And Beverages To Avoid During Pregnancy
- Food And Beverages To Eat During Pregnancy
- Indian Diet Chart And Meal Plan For Pregnancy
- Pre-Breakfast Snack Ideas For Pregnancy Diet
- Breakfast Ideas For Pregnancy Diet
- Mid-Morning Snacks Ideas For Pregnancy Diet
- Lunch Ideas For Pregnancy Diet
- Evening Snacks Ideas For Pregnancy Diet
- Dinner Ideas For Pregnancy Diet
- FAQs About Pregnancy Diet
Expert Tips On Pregnancy Diet:
A healthy immune system makes an expectant mother less likely to experience infection or illness. “As a mother of two and a medical practitioner for 17 years, where I also consult pregnant women, I have observed that during this time, your body needs additional nutrients, vitamins, and minerals. During pregnancy, it is important to eat every two hours. I recommend to every pregnant woman I consult that they should have at least two tablespoons of pure ghee and a handful of dry fruits every day.
- Keep your diet simple, and include simple meals. Expectant mothers must be aware of healthy and unhealthy food for their well-being during pregnancy.
- It is also recommended that you eat a lot of fresh vegetables which are readily available in your local market during pregnancy, in particular bottled gourd, ridged gourd, leafy greens, etc.
- Homemade khichdi with turmeric, and curd rice is some basic dinner ideas that are easy to digest and great for health.
- Food items like idli, dosa, and uttapam are great for breakfast, with coconut chutney and a bit of ghee.
- A lot of women tend to start their days with tea or coffee, but expectant mothers should avoid coffee or tea on an empty stomach to prevent morning sickness.
- The best way to keep yourself hydrated apart from water is to have Lemon water with black salt or buttermilk.
Food And Beverages To Avoid During Pregnancy:
Poor eating habits and excess weight gain may also increase your risk of gestational diabetes and pregnancy or birth complications, Here are the food items that you should avoid.
High Mercury fish:
This includes Tuna, shark, swordfish, and mackerel. Expecting mothers should not eat high-mercury fish more than twice a month.
Though it’s a rich source of Vitamin A, B12, copper, and iron, a pregnant woman should avoid consuming them in large quantities to avoid Vitamin A and copper toxicity. One should restrict it to once a week.
Consuming processed food during pregnancy increases the risk of excess weight gain, diabetes, and other complications. This can also have long-term health implications for the child too.
It can be contaminated with bacteria inside the seeds. A pregnant woman should eat only cooked sprouts.
Alcohol consumption can cause miscarriage, stillbirth, and fetal alcohol syndrome.
Raw eggs may be contaminated with salmonella, which can lead to sickness and an increased risk of premature birth. Pasteurized eggs can be used instead.
Food And Beverages To Eat During Pregnancy:
It’s essential that a pregnant woman should maintain a healthy diet. During this time, your body needs additional nutrients, vitamins, and minerals. A mother-to-be needs 350–500 extra calories each day during the second and third trimesters. “If a diet lacks key nutrients, it may negatively affect the baby’s development. During pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus,”. Here are a few things you should consider adding to your diet during the gestation period.
Legumes are excellent plant-based sources of fiber, protein, iron, folate (B9), and calcium all of which your body needs more of during pregnancy.
Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in your body.
Vitamin A Rich Foods:
Vitamin A is essential for growth and the differentiation of most cells and tissues. It’s necessary for healthy fetal development. Orange, yellow, and green leafy vegetables such as carrots, spinach, sweet potatoes, apricots, and oranges are excellent sources of vitamin A for pregnant women.
Eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need. A large egg contains 77 calories, as well as high-quality protein and fat. It also packs many vitamins and minerals.
Vegetables like broccoli and dark, green vegetables, such as spinach, contain many of the nutrients pregnant women need. They are rich in several nutrients that are important for the fetus’ development.
Pre-Breakfast Snack Ideas For Pregnancy Diet:
- A glass of plain cow’s milk
- Almond milk
- Apple juice
- Tomato juice
- Dry fruits