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.
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.
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.
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