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Indian Pregnancy Diet Chart for Indian Pregnant Women

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Indian Pregnancy Diet Chart for Indian Pregnant Women

Pregnancy is the most important period of a woman’s life and comes with a lot of changes in life women. A proper diet chart can help you relieve worries. At this time, you have to face a lot of hormonal changes in your body. That can affect your mood swings, appetite, and body metabolism. Most women feel nausea during pregnancy, which affects their diet and health. It is essential that your food contains iron, calcium, folic acid, and vitamins.

Dietary Guidelines for Indian Pregnant Women during pregnancy

If you are pregnant or planning to get pregnant, it is very important that you get proper nutrition and this diet plan should be followed from the beginning of pregnancy. Follow the first step, the initial 3-month pregnancy diet chart, helping to store nutrients that will continue to serve as supplements for your growing baby’s growth throughout your pregnancy. Healthy eating provides you with essential nutrients that help strengthen your body and immune system and improve your metabolism. Before you follow a certain diet plan for pregnancy, it is recommended that you consult your gynecologist once. If you want to follow the diet plan during pregnancy, follow some of the guidelines below:

  1. Keep yourself hydrated all day long and drink as much water or juices at certain intervals continuously
  2. Use whole-grain foods such as bread, chapatis, and noodles
  3. Use fresh fruits and vegetables 5 times a day
  4. Reduce the intake of sugar and sweet recipes to avoid the possibility of having gestational diabetes
  5. Stay away from alcohol, packaged juices, and fat-rich foods

How much calories are needed in pregnancy for Indian pregnant women

The doctor believes that a normal woman of about 50-55 kg needs 1900 calories daily. But a pregnant woman needs 2200 calories a day. Look at the chart below to understand what amount of element you need during pregnancy.

Indian Pregnancy Diet Chart for Indian Pregnant Women

TimeNutrients2000 calories,
70 grams of protein
25000 calories,
100 grams of protein
Morning 6-7 AMTea
Sweet Biscuits
1 cup
2 pieces
1 cup
2 pieces
Breakfast 8-9 pmMilk
Poha
or Upma
or Oatmeal
or Bread
or Roti
or Toast
or Mung Chila
or Besan Chila
or Idli
1 cup
1 bowl
1 bowl
1 bowl
2
2
2
2
2
2
1 glass
1.5 bowl
1.5 bowl
1.5 bowl
3
3
3
3
3
3
11 o’clockMango / Banana / Chiku / Pomegranate /
Orange / Other seasonal fruits
1 medium
100 grams
1 medium
200 grams
1 o’clock
(lunch)
Bread (Soyabean + Barley + Wheat)
Fudge / Khichdi / Rice
Dal
Green Vegetable
Curd / Kheer / Paneer / Curry
Custard
Salad
Fade Lime Water
2 medium
1 bowl
1 bowl
1 bowl
1.5 bowl
1.5 bowl
150 grams
1/2 cup
3 medium
1 bowl
1 bowl
1 bowl
1.5 bowl
1.5 bowl
150 grams
1/2 cup
4 pmTea
Sprouts / Sika Chana
Poached Peanuts / Gram Flour
1 cup
1 cup
30 grams
1 cup
1 cup
30 grams
at 6 pmVegetable Supp / Buttermilk
Juice

1 cup
1 cup
8-9 pm
(dinner)
Bread
lentils
green vegetable
yogurt
salad
faded lime water
2
1 bowl
1 bowl
1/2 bowl
150 grams
1/2 cup
3
1 bowl
1 bowl
1/2 bowl
150 grams
1/2 cup
Before bedMilk1 cup1 cup

After getting up in the morning diet plan of Indian Pregnant Women

Feeling morning sickness during pregnancy is a common problem. Be sure to drink a glass of cow’s milk after getting up in the morning, as it helps to relieve morning sickness. You can also drink a glass of coconut milk or lemonade as it helps to reduce constipation and chest irritation.

Breakfast chart of diet for Indian Pregnant Women

Breakfast is the most essential meal of the day and it is mandatory for pregnant women. By not having breakfast, you can feel tired and dull. This is because you don’t eat anything overnight and it reduces your blood sugar levels. You can start your day with a nutritious snack, as mentioned below:

  • 1 bowl of oatmeal with fresh fruits – contains a good amount of important vitamins and fiber
  • 1 plate rava subma or poha or salted vermicelli made with vegetables – these provide you with a good amount of nutrients and fiber
  • 2 slices of wheat bread with omelets and butter
  • 1 glass low-fat milk, buttermilk, or fortified orange juice
  • A sandwich made with a vegetable omelet or vegetable – the best source of protein
  • Yogurt with 2 bharwa parathas or mixed vegetables of potatoes, carrots, spinach – they provide you with good quantities of fiber, calcium, and vitamins.

Lunch diet chart for Indian Pregnant Women

Make the most of your lunch and have a balanced meal. You can choose recipes that use pulses, pulses, cereals, whole grains, nuts and fresh vegetables. It provides you with the right amount of vitamins, fiber and minerals. Use only healthy oil such as rice bran oil, safflower oil or olive oil for cooking. As a pre-lunch snack you can use a bowl of soup made of salads or vegetables. If you eat carnivorous food, you can include chicken and fish in your food as they provide a good amount of concentrated protein, omega-3 and healthy fats. They also help in the formation of red blood cells for Indian pregnant women.

Evening Snacks diet chart for Indian Pregnant Women

It is common to feel or feel hungry to eat something again and again during pregnancy. You have a little life in your life, which your body is working day and night for better development. You will definitely need more energy and more food for that. So you should have a habit of eating a small amount but fewer intervals instead of eating 3 times more. Here are some snack options for the evening.

  1. Take fresh fruits or fruit smoothies
  2. Handful of walnuts, almonds or dates
  3. Drink fresh fruit juices to keep yourself hydrated
  4. Eating whole grains and low-sugar granola bars is also a good choice
  5. Vegetable or spinach idli is also healthy.
  6. Cheese and corn or vegetable sandwiches are delicious and nutritious
  7. Carrot or lauki pudding made from jaggery or low sugar can help saturate sweet food amateurs

Dinner diet chart for Indian Pregnant Women

It is advisable to keep your dinner light and eat a little sooner. This habit helps in proper digestion of food and makes you sleep well at night. For dinner, you can repeat the lunch options. Some other options for your dinner include:

  1. Lentils with bread, any vegetables of your choice, salads, and yogurt
  2. Vegetable raita with veg pulao or chicken rice
  3. Plain paratha with buttermilk
  4. Tides with ghee and raita/yita Bajra roti – These grains are easy to digest
  5. Vegetable curry and yogurt with mixed dal khichdi
  6. Beetroot and carrot kheer – it increases hemoglobin and is rich in vitamin A and other nutrients

Choose a diet that provides the best nutrients to you and your child. Make sure you consult your gynecologist or nutritionist before following any specific diet, so that your pregnancy is healthy.

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