A diet for pregnant women and good and proper nutrition during pregnancy

dairy

Dairy products are rich in calcium, protein and vitamins that are essential for you and your growing baby. You can include milk, curd, cheese, paneer and yogurt in your daily diet.

pulses and cereals

Pulses are an excellent source of protein and hence they include a large portion in your daily diet. A variety of lentils, peas, chickpeas, cowpeas, nuts, rice, wheat, barley, corn, sorghum and other millet grains. Eating protein helps in the growth and development of the child.

Fruits and vegetables

3-4 servings of colorful and seasonal fruits and vegetables are recommended during pregnancy. They are valuable sources of fibre, vitamins and minerals and are low in calories.

the meat

Eggs, chicken and fish are rich in protein. Avoid fish rich in mercury such as shark, tuna, bassa, mackerel, swordfish, and others. Instead, choose fish that are lower in mercury like salmon, sardines, and anchovies as well as river fish like rohu, katla, etc.

Fats

Unsaturated, cold-pressed vegetable oils are best to include in your daily diet. However, ghee may also be included in small amounts. Fat gives energy to your body and helps in the development of the baby.

And of course plenty of fluids

It is very important to be well hydrated throughout your pregnancy . You can drink water now and then. If you get bored you can also have coconut water and fresh homemade juices/soups.

Avoid junk foods

Avoid eating fast food, fried foods and biscuits because they are unhealthy and only make you gain weight. Unhealthy weight gain makes labor/delivery difficult. Hence, always choose organic foods that are free of chemicals.

How much should i eat during pregnancy

You will need an additional 250-300 calories per day. This may vary depending on individuals and their medical conditions. Your plate should consist of 50% fruits and vegetables + 25% protein + 25% legumes and grains. Oil intake can be limited to 4-5 teaspoons per day. Also 8-10 cups of fluids which can be more than water, milk, juice and soups.

When should I eat?

• You can eat 3 full meals and 2 snacks per day, 3-4 hours apart.
• When you wake up, you can have some nuts along with a glass of homemade milk/juice or even a milkshake which will suffice your tummy after a long night's sleep.
• Breakfast is your first solid meal, so eat plenty of vegetables and proteins.
• Mid-morning snacks can be light but healthy appetizers like a bowl of soup, a bowl of fruit, a smoothie, yogurt, lassi, hard-boiled eggs, or a vegetable omelet.
• You can continue with your homemade food during pregnancy and there is no need for anything fancy. Always stick to a well-balanced meal consisting of proteins, carbohydrates, and fats + your vegetables for minerals and vitamins. Including curd is also beneficial because it is rich in calcium.
• For a Tea Time snack, you can have a bowl of peanut conversation, poha, or even a vegetable sandwich. If you feel very heavy and not hungry during this time, a cup of homemade juice or milkshake will do the trick.
• It is recommended to have a light dinner during pregnancy as it keeps your belly light for better sleep.
• Don't forget your fluids. It is a very important part of your daily diet.

Avoid these foods when pregnant

Here are some foods that should be avoided during pregnancy as they can make you sick or harm your baby. Taking extra care during pregnancy is very important, hence cooked/freshly prepared food is best for you and your baby.

• Energy Drinks.
• caffeine.
• raw eggs
• Unpasteurized milk.
• Fish that are high in mercury.
• Vegetables / salads / raw and unwashed.
• Cheese made from unpasteurized milk.
• raw meat
• Uncooked/undercooked meat.
• Refrigerated / canned foods.

Making healthy food choices before and during pregnancy helps the fetus in its growth and development. A nutrient-rich and stress-free pregnancy results in a happy mother and a healthy baby.

That's all for today. If you feel something useful, please share this with your loved ones, and don't forget to reveal your thoughts in the comment box. Or if you have any cool ideas or any questions, don't forget to share by commenting. Until then, be happy, keep smiling, keep asking questions and please keep reading my articles. See you in the next article.