If you’re pregnant but confused about your diet plan during pregnancy, then this article is especially for you. You must be confused as to your mother’s, neighbor’s, or aunt’s advice for the best pregnancy diet, differs from each other. Your diet during pregnancy plays a very important role in your baby’s growth, health, and development. In those special months, it is important to consume the right type of foods. You should keep a track of what you eat, that way your baby will be able to get the right amount of nutrition.
Choosing The Right Indian Diet During Pregnancy
Doctors suggest that the right type and quantity of food you eat play a very crucial role in your pregnancy. Only one food group is not enough to provide you and your baby the exact amount of nutrition that you need during your pregnancy months. If you are consuming well till now, you’re on the right path. But if you’re not, then you are following a poor diet and not including all nutrition groups in the diet. You definitely need to make some changes in your daily diet.
An Indian pregnancy diet is a rich source of all the nutritional requirements that a mother and her baby need. This particular diet provides energy to the body to support the baby, helps the mother to gain the right amount of weight, keeps her fit, healthy, and in good shape for the delivery.
Before discussing the Indian pregnancy diet, here are some important tips to remember while consuming any food during your pregnancy. Have a look.
Things to consider while following an Indian diet during pregnancy
- It is important to understand how you should eat any food and keep a check on what you should and when. Consult with a doctor first. Not all foods offer the same benefits to every pregnant woman. The result may differ from each other. The doctor will advise you according to your medical condition. Whenever you feel uncomfortable while eating any food item, stop consuming eat immediately.
- Many pregnant women get afraid to consume ghee, butter, or oil for the fear of gaining more weight. But a little portion of fat is also important for the mother and the baby. Consume some amount of fat each day, if you’re overweight, then talk to your doctor. Have dry fruits every day. Keep a check on how much salt you’re consuming daily. Too much salt can cause swelling in your body. Don’t think about losing weight during your pregnancy. The right amount and balance of nutrition will help you in reducing the baby fat later with much ease.
- Consume sugar in the form of fruits. Adding nutritious fruits into your diet will provide you amazing numerous health benefits. Avoid junk foods, try to eat freshly cooked homemade food every day. Street food can cause infection during pregnancy. Don’t have pre-packaged heat and eat meals, because they contain a lot of preservatives. If you need to eat any ready-to-eat meal from outside, then read the package instruction and check the manufacturing date, ingredients first. If it has an ingredient that you’re allergic to, avoid it having. Choose a clean and hygienic place to eat outside.
- It’s important to wash your hands properly before cooking or chopping if you’re cooking for any pregnant woman or you’re pregnant. Don’t stay hungry for a long time, consume little amount of food every now and then. It’s not required to feel hungry every time you eat during pregnancy. Keep your body hydrated by having enough water, fruit juices, soups, or milkshakes. Dehydration is very common in pregnancy as most pregnant women experience nausea and vomiting tendency.
Best Indian food sources for pregnant women
The key food groups that you need to add to your diet during pregnancy are –
Fresh fruits and vegetables
Fresh vegetables and fruits are a very important part of a healthy pregnancy diet. It will provide a generous amount of vitamins, minerals, and fiber to the body. Try to have at least five servings of each every day.
Proteins
Include eggs, fish, and meat in your pregnancy diet. These offer the pregnant lady and her baby the required concentrated proteins.
Fats
Ghee, butter, or oil help the body to get the energy as well as support the growing baby. Fats help in preparing the body for delivery also. Try to use vegetable oil while cooking as it has unsaturated fats. But ghee and butter have the opposite, the saturated one, so have them in small amounts.
Pulses and whole grains
If you’re a non-vegetarian, then pulses, whole grains, cereals, nuts are the best options for you. These will surely make up your body’s requirement of protein. Have 45 gm of different nuts and 2/3 cups of pulses daily.
Milk products
Milk products are the most beneficial ones during pregnancy. Add whole or skimmed milk, yogurt, cheese, paneer, buttermilk to your everyday diet. Most milk products are the storehouse of calcium, protein, and vitamin b12. If you’re lactose-intolerant, then consume soy-milk and tofu after consulting with your doctor.
Liquids
You need to keep your body hydrated all the time during your pregnancy. Additional liquids will help you stay hydrated. Drink as much as water you can. Have fresh fruit juices, hot and creamy soups, or milkshakes. Avoid packaged liquids as they contain extreme sweet contents. Avoid carbonated drinks as well.
Best Indian plan for a healthy pregnancy
| Pre-breakfast snack | Breakfast | Mid-morning snack | Lunch | Evening snack | Dinner |
| A glass of cow milk | Vegetable Rava upma | Creamy spinach soup | Roti with dal and vegetable, curd | Cheese sandwich | Rice with dal, spinach curry, mixed vegetable |
| Apple juice | A bowl of fruits | Tomato soup | Parantha with dal, curd | Idli and sambhar | Roti with dal, mixed vegetable, buttermilk |
| Almond milk | Vegetable poha | Carrot and beet soup | Vegetable parantha, butter, and curd | Vegetable idli | Mixed dal khichdi, vegetable curry |
| Milkshake | Oats porridge | Chicken soup | Jeera rice or pea rice | Vermicelli with vegetables | Chicken rice or veggie pulao |
| Tomato juice | Butter toast and omelet | Rice, dal and vegetable curry, salad | Fresh fruit smoothie | Parantha with buttermilk | |
| Dry fruits | Parantha with healthy fillings such as dals, vegetables, paneer | Lemon rice with salad | Roasted peanut mixture | ||
| Mixed boiled beans | Vegetable khichdi | Homemade samosa, bread cutlet, chicken cutlet or sandwich | |||
| Healthy fruits | Chicken and vegetable salad, vegetable soup | Chicken or vegetable soup | |||
| Vegetable rice sevai | Rice with chicken curry, paneer curry | Green tea and dry fruits | |||
| Grilled chicken | Milk porridge and vegetable daliya | ||||
| Curd rice | Vegetable uttapam | ||||
| Sprouted beans salad |
Indian foods to avoid during pregnancy
You need to remember one thing that whatever you eat during pregnancy will be shared with your baby too. You must make healthy choices. So, try to avoid the below-mentioned foods during pregnancy.
Raw papaya
Raw papaya contains highly concentrated latex, which can lead to a miscarriage or birth defects of the fetus.
Aloe vera
Aloe vera can be the ultimate solution for any skin problem, but it can affect the uterus, trigger reactions such as diarrhea and vomiting during pregnancy.
Seafood
Seafood may be one of your favorite cuisines, but avoid it in your pregnancy diet. It contains microbes and parasites. It contains mercury and other pollutants as the seawater tends to have it.
Salty foods
Foods that are high in salt can leave you with high water retention and cause other problems during your pregnancy.
Raw eggs
Eggs are considered a versatile food. But never try to consume raw eggs as they have a high risk of containing the salmonella virus.
Pineapple
Pineapple contains bromelain enzyme, which may soften the cervix and induce labor. Try to avoid consuming this food during pregnancy.
Tulsi leaves
Experts say that tulsi leaves are not safe to consume during pregnancy. If you have a cold or cough, then don’t consume it.
Conclusion
An Indian pregnancy diet is the leaves. Rich source of every food nutrition that a pregnant woman and her baby need. It keeps them healthy and fit. It provides the unborn baby with a generous amount of nutrition. But consult with your doctor first before choosing any diet for you. We hope, the above-mentioned important information, tips, and the Indian pregnancy diet chart will surely help you in choosing yours.
References
https://www.maxhealthcare.in/blogs/obstetrics-and-gynaecology/indian-diet-plan-pregnancy
