Indian diet plan for pregnancy has been designed as an overall guide to your diet and nutrition throughout your pregnancy. Keep this print out of indian diet plan for pregnancy handy, its important. You may use or reuse it in whole or in part as long as you keep this copyright material intact.
Indian Diet Plan In Pregnancy
A healthy, well-balanced diet in pregnancy is essential for the well-being of the mother-to-be and her baby. This is because whatever the female consumes during pregnancy is the main source of nutrition for the baby. A mother-to-be’s diet should contain a variety of healthy foods like fruits, vegetables, and proteins to provide the important nutrients and nourishment a baby requires for growth and development. When it comes to eating healthy in pregnancy, deciding which foods are the most beneficial for you and your baby’s health can be challenging.
Wondering, what to eat during pregnancy. Below mentioned is the pregnancy food list that has all the necessary nutrients needed for your baby’s proper growth.
Indian Diet Chart And Meal Plan For Pregnancy
|Week Days||Pre Breakfast Snack||Morning Breakfast||Mid Morning Snack||Lunch||Evening Snack||Dinner|
|Day 1||8-12 pieces of dry fruits including cashew nuts, almonds, and raisins.||Moongdal chilla-3 +pudina/coconut chutney-2 tsp||Blueberry shake (1 cup)||1.5 cup Mutton biryani + Cucumber onion Raita (½ cup)||Sweet potato salad (cooked with 200 gms of sweet potato, 1 pinch of chat masala, and 1 tsp lemon juice) + light tea (1 cup)||Wheat dosa 3 + ½ cup bitter gourd sabji|
|Day 2||Homemade fruit juice with strawberries, pomegranate, guava, or oranges (1 glass)||Wheat dosa-4 + Tomato sabji (½ cup)||Vegetable soup made with brocolli and garlic (1 bowl)||1.5 cup rice + 1 piece of chicken + 1 cup broccoli sabji||Mixed fruit salad made of mangoes, bananas, and berries of your choice (1 medium-sized plate)||Moongdal chilla-3 +pudina/coconut chutney-2 tsp|
|Day 3||Banana milkshake (1 glass)||Veggie-rich sevai or upma (1 cup) + 2 medium-sized parathas||Kaddu ka soup or pumpkin soup (1 bowl)||1.5 cup Mutton biryani + Cucumber onion Raita (½ cup)||10-14 pieces of dry fruits||Multigrain toast (2 in no.) with two sunny side up eggs|
|Day 4||Carrot juice (1 glass)||Oatmeal (1 cup) + 2 boiled eggs||Banana milkshake (1 glass)||1.5 cup rice, 1 piece mutton + 1 bowl masoor daal||Mixed fruit salad made of mangoes, bananas, and berries of your choice (1 medium-sized plate)||Veggie-rich poha (1 cup) + 2 moong dal chillas|
|Day 5||1 plain glass of milk||Veggie-rich poha (1 cup) + 2 moong dal chillas||Tamatar or tomato soup (1 bowl)||1.5 cup chicken biryani + cucumber onion raita (½ cup)||Vegetable salad (1 plate) made with carrots, cucumber, and onions||Multigrain toast (2 in no.) with two sunny side up eggs|
|Day 6||Banana milkshake (1 glass)||Oatmeal (1 cup) + 2 boiled eggs||Kaddu or pumpkin soup (1 bowl)||1.5 cup rice, 1 piece mutton + 1 bowl masoor daal||10-14 pieces of dry fruits including cashew nuts, almonds, and raisins||Wheat dosa-4 + Tomato sabji (½ cup)|
|Day 7||1 plain glass of milk||Veggie-rich sevai or upma (1 cup) + 2 medium-sized parathas||Peach milkshake (1 glass)||1.5 cup vegetable khichdi + 1 piece chicken + 1 small bowl of dahi||1 medium-sized avocado with 1 spoon of peanut butter||Veggie-rich poha (1 cup) + 2 moong dal chillas|
Foods And Beverages To Eat During Pregnancy
- Dairy Products: Dairy products are rich in various nutrients like calcium and vitamins that support the baby’s development.
- Legumes: Legumes are rich in plant-based nutrients providing protein, fibre, iron, folate, and calcium, all of which are needed more during pregnancy.
- Sweet Potatoes: Sweet potatoes are high in a vitamin called beta carotene, essential for healthy fetal development.
- Salmon: Salmon is rich in an omega-3 fatty acid called docosahexaenoic acid (DHA), which is deficient in pregnancy and, therefore, needs to be supplemented.
- Eggs: Eggs are an excellent source of protein. They provide amino acids that the baby needs for development. Additionally, they contain more than a dozen beneficial vitamins and minerals, including choline.
- Broccoli and dark, leafy greens: Dark, leafy greens like broccoli are rich in vitamins A, C, B6, K, folate, and antioxidants. So, they ensure a good haemoglobin supply, promote healthy bones, and prevent skin problems.
- Lean meat and proteins: Lean meat is an excellent source of good-quality protein, which is beneficial for health during pregnancy.
- Berries: Berries contain a good amount of water, healthy carbohydrates, vitamin C, and fibres. In addition, they may help increase your nutrient and water intake.
- Whole grains: Whole grains are rich in minerals and vitamin B that the growing fetus needs to develop in almost every part of its body.
- Avocados: Avocados are high in many nutrients, including vitamin C, folate, and magnesium, all of which play a critical role in the baby’s development.
- Dry fruits: Dry fruits are high in calcium, potassium, and zinc. Being rich in fibre, they help prevent constipation in pregnancy.
- Fish liver oil: Fish liver oils are rich in omega-3 fatty acids, the healthiest forms of fat. They reduce the chances of preterm delivery.
- Water: Drinking at least 8-11 glasses of water daily during pregnancy is essential. It helps in better digestion and maintains the protective fluid called amniotic fluid around the fetus.
Food And Beverages To Avoid During Pregnancy
- High mercury fish: Consuming high mercury fish causes the substance (mercury) to accumulate in your bloodstream over a period of time. Excess mercury in the bloodstream could damage the baby’s developing nervous system and brain.
- Undercooked or raw fish: Raw fish is more likely to contain parasites, bacteria, or microorganisms than fully cooked fish. You do not want to expose your baby to those!
- Undercooked, raw, and processed meat: Processed meat is likely to contain listeria bacteria which can cause food poisoning and vomiting in pregnant females. Raw and undercooked meat is also likely to carry microorganisms, including bacteria that can give rise to sickness.
- Raw eggs: Raw eggs should be avoided in pregnancy as those can be host to disease-causing bacteria called salmonella, which can cause food poisoning, vomiting, and diarrhoea.
- Organ meat: Organ meat contains vitamin A, excess of which can cause congenital malformations in the baby and even miscarriage, especially in the first trimester of pregnancy.
- Caffeine: Caffeine is a stimulant that tends to increase your heart rate and blood pressure, both of which are detrimental in pregnancy. Also, caffeine can cross the placenta, the barrier between you and your baby.
- Raw sprouts: Raw sprouts flourish in warm and humid conditions, which are ideal for the growth of bacteria (like Salmonella and E. coli). So, consuming raw sprouts can make you sick.
- Unwashed produce: Consuming unwashed or contaminated food products in pregnancy can expose you to a harmful parasite called Toxoplasma gondii, which is abundant in undercooked meat and unwashed vegetables.
- Unpasteurized milk, cheese, and fruit juice: Raw, unpasteurized milk may contain bacteria like E.coli, Listeria, and Campylobacter jejuni, which can give rise to foodborne illnesses.
- Alcohol: Alcohol consumption in the first trimester of pregnancy can cause structural defects in the baby; that is, the baby may have abnormal facial features.
- Processed junk foods: Consuming processed junk foods during pregnancy can increase the amount of a toxic substance called acrylamide in the mother’s body, which is harmful to the baby.
This Indian diet plan for pregnancy may or may not suit everyone. In case of food allergies and complications, we can plan a personalized diet chart This Indian diet plan for pregnancy may or may not suit everyone. In case of food allergies and complications, we can plan a personalized diet chart.
Eating a healthy, well-balanced diet during pregnancy is essential for the growing baby as it is just waiting to slurp up all those nutritious meals you consume. There are a whole lot of nutritious foods that you can eat to ensure your baby is safe and healthy. Follow the diet chart above and keep your gynaecologist informed about your eating choices so that they can guide you with additional supplements if needed. Enjoy a healthy, well-nourished pregnancy!
The Right Indian Diet During Pregnancy
Once you are pregnant, it is rather important that you eat the right type of foods and in the right quantities. 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.
An Indian diet for pregnancy 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.
Indian Food Sources For A Healthy Pregnancy
While you are looking for an Indian food during pregnancy, here are a few key food groups that you should aim to include in your everyday diet plan:
1. Milk And Other Milk Products:
Include foods such as whole milk or skimmed milk, yogurt, buttermilk, cheese, cottage cheese (paneer). All these food items are rich sources protein, calcium, and vitamin B12.
2. Pulses, Dals, Cereals, Nuts And Whole Grains:
If you are not a meat eater, include pulses, dals, cereals, nuts and whole grains in your everyday diet to make up for your body’s requirement of protein. If you are a vegetarian, you will need about 45 gm of nuts each day, as well as about a two-third cup of pulses on a daily basis.
3. Fruits And Vegetables:
Include lots of fresh fruits and vegetables in your everyday diet as it will help you gain your body’s required amount of fiber, vitamins and minerals. Make sure you have about five servings of each on a daily basis.
4. Fish, Meat, And Poultry:
If you eat meat and fish, make sure you include them in your everyday diet as well, as they will provide your body with the required amount of concentrated proteins.
While you are pregnant, you will need additional liquids to make sure that you are hydrated all the time. Drink as much water and liquids as you can through the day. You can simply have clean and filtered water throughout the day, or sip on infused water with fresh fruits. Avoid going for packaged juices as they are very high in their sweet content.
Eating fats will help your body get the energy it needs to help you support the growing baby as well as prepare your body for the delivery. Vegetable oil is a good source of fat as it has unsaturated fats. Butter and ghee (clarified butter) contain a lot of saturated fats, and hence you should have them in small amounts only.
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. Pre-Breakfast Snack:
- A glass of plain cow’s milk
- Almond milk
- Apple juice
- Tomato juice
- Dry fruits
- Bowl of fruits
- Wheat rava upma with lots of vegetables
- Poha with lots of vegetables
- Oats porridge
- Whole wheat toast with butter and omelet
- Vegetable 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
- Vegetable handvo
- Rice sevai with lots of vegetables
3. Mid-Morning Snack:
- Tomato soup
- Spinach soup
- Creamy spinach soup
- Carrot and beet soup
- Chicken 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
- Vegetable khichdi
- 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
- Curd rice
- Parantha with sprouted beans salad
5. Evening Snack:
- Cheese and corn sandwich
- Vegetable idli
- 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
- Cauliflower and peas samosa
- Bread cutlet
- Chicken cutlet
- Chicken sandwich
- Chicken soup
- A bowl of dried dates or dry fruits
- A cup of green tea
- Milk porridge with oats, sevaior daliya
- Vegetable 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
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 buying a ready to eat a meal from outside, make sure to read the instructions on the package and also read the best before date so that you can eat it before the mentioned date.
- If you are buying a ready to eat meal from outside, make sure to read the instructions on the package and also read the best before date so that you can eat it before the mentioned date.
- 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.
- Always inform the chef that you are pregnant so that they are equally wary of what they are making. You can also speak to the chef in person to find out about the ingredients that will be used.
- Wash your hands properly before chopping and cooking, as you can always have the risk of getting sick if your hands are not clean.
- 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.