Diet plays an important role in having a healthy pregnancy. A pregnant woman must be cautions while eating anything during pregnancy.Diet is on top of every pregnant woman’s mind. Eating for two does not mean, you need to eat twice as much, but a well-balanced diet with some extra calories for the development of the baby is required. Your body works extra hard in making the baby needs adequate energy as well as nutrition for the job.
Pregnancy lasts a long, demanding nine months. Ensuring that you have a balanced, nutritious diet can help alleviate pregnancy problems such as anemia, and help your baby grow healthy and grow.
Pregnancy brings a lot of emotions. Everyone you meet has a piece of advice to give you regarding what you should do and what you should eat. This Indian diet plan for pregnancy will help you to clear the air a bit. Here is a sample of Indian Diet Plan for Pregnancy which you will give an idea of what food items can be chosen for obtaining optimum nutrition for your baby and yourself.
An Indian Diet Plan for Pregnant Woman
The majority of Indian diets comprise of legumes, wheat, rice, fruits, and vegetables. Following are some ideas which will ensure that you have a balanced diet during pregnancy.
- Meat, Poultry, Fish Eggs and Nuts
Those Foods provide protein, iron, and zinc. There is an increased demand for protein during pregnancy particularly in the second half of pregnancy. The normal protein requirement of adult women. During pregnancy, it is recommended to have an additional 15gm/day. The additional protein is essential to meet growing tissue demands.
- Milk, Yogurt, and Cheese
This group is a major source of protein, calcium, phosphorus, and vitamins. Dairy products are one of the best sources of calcium and your body needs a lot of it during pregnancy. Cheese, milk, and yogurt are excellent foods for pregnancy.
- Fruits
This group provides important nutrition during pregnancy like vitamins A and C, potassium and fiber. Fruits such as oranges, grapefruit, melons, berries are the best source of Vitamin C.
- Vegetables
One should have raw, leafy vegetables like spinach and other vegetables like carrots, sweet potatoes, corn, peas, and potatoes. This food contains vitamins A and C, folate, and minerals such as iron and magnesium.
- Bread, Cereals, Rice and Pastas
This group provides complex carbohydrates, an important source of energy, in addition to vitamins, minerals, and fiber.
- Fats, Oils, and Sweets
These products contain calories but few vitamins or minerals. Fat should not make up more than 30 percent of your daily calories.
- Iron-Rich Foods
Many Indian women are anemic; you may want to fortify your iron levels even before becoming pregnant with such foods as meat, raisins and prunes or beans, soy products and spinach. Your body is better able to absorb iron when consumed with foods rich in vitamins C, such as citrus fruits, potatoes, and broccoli.
- Folic Acid
Pregnancy doubles a women’s need for folate. Research suggests that folic acid supplementation during the weeks leading up to and following conception may help prevent neural tube defects.
FOODS TO EAT
- Black grapes, banana, ripe mango, dates, cashews, and apricots
- Rice, murmure, pulao, bhakari, khichri, chapatti, paratha, Guajarati thepla
- Cabbage, cauliflower and all along green vegetables such as tondali, turai, louki, parwal, spinach and govari
- Tea, coffee and ice-cream
FOODS TO AVOID
- Brinjal, suran/yam, papaya, celery, onion, chili, garlic, ginger, pepper, asafetida, mustard, bajara, carom seeds, and jaggery
- Butter, clarified butter, milk honey, funnel seeds and sweets made from jiggery
- Sandwich bread, bakery bread, buns, dhokla, pizza, handva, pancakes, khaman, steamed rice, cake curd, tomato, tamarind and kadhi
- Leftover, frozen or deep-frozen food
- Cold drinks mutton, cocoa, chicken, eggs, alcohol, smoking, tobacco, betel nut and pan masala.
Don’t give up on all favorite foods just because you are pregnant. Treat yourself once in a while, as long as it is safe for you and the baby. Having food at the right time is as important as having balanced, nutritious food to every pregnant woman. Having a variety of fruits and vegetables can cover your nutritional need better.
If you are pregnant you can consult your doctor before making drastic changes in your diet during pregnancy. Enjoy your pregnancy days with healthy foods!!