Early morning: Light tea/coconut water/lemon-pudina water – one cup (200 ml)
Oats or ragi biscuits/threptin biscuit (2)
Almonds (4 to 5)
Breakfast: Lassi/whole milk – one full glass (250 ml)
Paneer/tofu (50 gm)/egg (1)
Missi roti/oats/daliya/cornflakes/sooji/idli (20 gm) OR whole wheat bread (2)
Hung curd/jam/butter
Honey/sugar- 2 teaspoon (10 gm)
Mid-morning: Steamed sprouted chaat with lemon juice- one small bowl (15 gm)
Any seasonal fruit (100 gm)
Sweet lassi/namkeen lassi/fresh lime juice with sugar/coconut water
Lunch: Roti (2) and half plate rice (40 gm)
Seasonal vegetable/ green leafy vegetable- one small bowl (100 gm)
Whole daal/paneer/tofu/chicken/fish (40 gm)
Salad- one plate full (100 gm)
Curd/raita sprinkled with two teaspoons of flaxseeds or chia seeds (100 gm)
Prepare the whole lunch in two teaspoons of oil.
Evening Tea: Tea/coffee/flavored soy milk/badam milk/milk/lassi- one glass (250 ml)
Sugar/honey (1 teaspoon)
Roasted or baked paneer/roasted namkeen/ roasted makhana/ paneer cutlets
Before dinner: Dal soup/vegetable soup/tomato soup/chicken soup (one cup)
Dinner: Roti (2) and half plate rice (40 gm)
Seasonal vegetable/ green leafy vegetable- one small bowl (100 gm)
Whole daal/paneer/tofu/chicken/fish (40 gm)
Salad- one plate full (100 gm)
Curd/raita sprinkled with two teaspoons of flaxseeds or chia seeds (100 gm)
Prepare the whole lunch in two teaspoons of oil
Any sweet dish
Bed time: Milk- one cup (200 ml)
Oats or ragi biscuit (1)
Foods to avoid during pregnancy:
Papaya (raw and ripe both), fresh pineapple.
Smoking and alcohol.
Excessive caffeine intake such as cocoa, tea, coffee, and cola drinks.
Fatty foods, fried foods, excessive seasonings, strongly flavored vegetables, etc., may be restricted in case of nausea and gastric distress.
Dietary Guidelines:
Small, frequent meals should be taken. Avoid fasting or missing out on meals.
Consumption of eggs and other non-vegetarian foods helps in meeting the increased requirement of protein.
More fiber should be added to the diet to prevent constipation- a common problem during pregnancy.
The daily diet of a pregnant woman should contain about 5-6 servings of fruits and vegetables.
Diet should be rich in calcium. A minimum of three glasses of milk or milk products should be taken.
Iron-rich foods should be taken to prevent anemia and to build up iron stores in the baby. Include green leafy vegetables to ensure the consumption of minerals like calcium and iron.
Plenty of water/fluid should be taken to keep bowels regular.
The diet should include flax seeds, fish, and soybeans to meet the requirement of omega-3 fatty acids.
