Diet During Pregnancy
Pregnancy is definitely not a time to go on a 'weight-loss' diet, but neither should one use this period to indulge in overeating 'junk food'. During this period the body needs extra nutrients not just to meet the needs of the growing foetus, but also for the mother and also for building adequate resources for the lactation period.

Pregnancy is definitely not a time to go on a 'weight-loss' diet, but neither should one use this period to indulge in overeating 'junk food'. During this period the body needs extra nutrients not just to meet the needs of the growing foetus, but also for the mother and also for building adequate resources for the lactation period.

Eating smaller meals and incorporating healthy snacks in between meals can meet the increased nutrient requirements during pregnancy. Constipation is a common problem for most women during this period, so a high fiber diet with emphasis on whole grains, fresh fruits and vegetables is important.

Some women also experience 'morning sickness', so it would be a good idea to nibble on some dry food items before getting up from bed and also drinking liquids about half an hour before the meal.

Eating a healthy, well-balanced diet will undoubtedly provide all the extra nutrients that the growing foetus needs during pregnancy. It is also a good idea to incorporate light exercise* during this period.

(*before starting on an exercise routine, always seek approval from your physician).

Option Early Morning Breakfast Mid Morning Lunch Evening Dinner Bedtime
breakfast mid morning lunch late noon snackes dinner bedtime
1 Whole Wheat Crackers Veggie Upma, Flavoured Yogurt Dry fruits Chicken Fried Rice, Vegetarian Stir Fry Tomato Salad, Cherries Almond Milk Brown Rice, Fish curry, Cabbage and Peas Sabzi, Cucumber salad Apple
2 Ginger Snaps Dal Adai, Sambar, Tomato Chutney Walnuts Green Pea Mint Soup, Grilled Veg Sandwich, Grated Carrot Salad, Watermelon Soy milk Methi Pulav, Channa dal with ghia, Tomato salad, Yogurt Banana
3 Toast (100% Wheat bread) Besan and spinach parathas, Mint chutney, Yogurt Trail mix Brown Rice and Spinach, Steamed Vegetables, Pepper-lime Glazed Chicken, Orange Carrot Hopper Whole Wheat rotis, Baked Brinjal in Tomato Sauce, Sprouted Moong Salad, Buttermilk Milk (1% fat)
4 Biscotti (Whole wheat) Oats porridge (1% milk), Blueberries Almonds Spinach Roti, Masala Moth beans, Brussels Sprouts Stir Fry, Mixed Veg Salad, Kiwi fruit Banana-berry smoothie Bodi pulav, Mushroom gravy, Salad with cucumber dressing, Yogurt Grapes
5 Whole Wheat Melba Toast Toast (100% wheat bread), Almond butter, Plain omelette Pistachios Brown Rice and Spinach, Steamed Vegetables, Pepper-lime Glazed Chicken, Orange Greek Yogurt Veg Fried Rice, Orange Baked Chicken, Mint Sauce Garden Salad, Buttermilk Peach

The quality of your food intake during this period should be in plentiful for two, but do watch the quantity. Get your dietitian to plan a suitable diet for both of you.

 
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