Pregnancy Diet

During pregnancy, for a healthy baby and mom, Diet plays a major role besides exercise and fitness. It's really good to be aware of what you are eating, how and how much. Here are few tips for a healthy pregnancy.

Food

• Steaming is the best method of cooking.
• Boiling is good if consuming the water as well in which cooking.
• Do not overcook vegetables, keep them crunchy.
• Avoid storing cooked food for more than 24hrs/ a day.
• It is best to use stainless steel utensils for cooking. If not possible then better transfer your food as soon as its cooked into stainless steel/ glass container.

Iron -
Pudina/ Dhaniya chutney 2tspn/day.
Rasins/ Kismis
Jaggery/gur
Leafy greens
Cauliflower
Soyabean/ Kabuli Channa/ Kala chana(horse gram)/ Rajma(Kidney beans)/ Green gram

Calcium-
3 glasses of milk/ day- can be in form of curd/ paneer/ buttermilk
Green leafy vegetables, but if having gas/ bloating - limit to 1 tbspn
Eggs
Lemon

Protein -
An egg/ day
Pulses everyday, preferred with wheat
Milk and milk products like curd and paneer
Nuts like peanuts/ almonds/ cashuwnuts
Channa/ Channa dal/ Besan(gram flour) - Have roasted channa with jaggery
Soyabean and products (granules soak in warm water and squeeze.
Kidney beans
Get a kg soyabean, ground at home to flour and mix in regular flour to make chapattis.

Wholesome Food

• Mix half besan, half atta and add chopped raddish(mooli) or Green cabbage leaves for Paratha.
• Mix flour of wheat, Jawar/ barley  and kala channa/horse gram with raddish or cabbage Paratha.
• Sprouted Whole green gram(moong)- have with chopped salad, lemon juice, salt.
• Boil potatoes with cover, later skin and have it with your favourite mx of spices.
• Fruits - Have all colourful fruits line Guava, Oranges, Watermelons, Banana.
• If feel like having sweets, then consume Jaggery, raisins, mango, chikoo, honey, dates.
• Khoya, besan and paneer based sweets give protein or like ladoos, rasgullas, barfi are fine.

Food for good baby skin:
Milk
Coconut
Soaked Almonds
Oranges
Fennel seeds
Kesar
Tomato
Pomegranate

Foods to avoid:

• Avoid pastries, cakes, choclates, ice creams and sweets
• Avoid White sugar, Instead have Palm sugar/ sugar made from jaggery
• Excessive amount of caffeine(Tea, Coffee, Cold dinks)
• Avoid Pickle.
• Avoid excessive Oil in your cooking, means avoid fried items.
• Try not to have white flour(maida) stuffs like Samosa, Kachori, Mathri, noodles, white bread, cake, jalebis, jams, rice, etc.

Body Weight
Usually 9-13kg weight Gain during whole pregnancy is considered good. Also, it depends on the girls initial weight at start of pregnancy.

Have a happy pregnancy.