| PREGNANCY DIET |
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Preconception
Your Diet during Pregnancy
Although the phrase "balanced diet" is so commonly used in our daily lives, very few of us actually know what it means. This is simply because we are unaware of what a balanced diet should comprise of.
I remember being absolutely at a loss for I did not know which food consumed by me had what dietary composition. It was only later that I understood the meaning of the term "balanced diet" which refers to eating a variety of foods chosen from each of the six major nutrient groups i.e. protein, carbohydrates, fats, vitamins, minerals and water. |
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A balanced diet will also enable you to have an easy pregnancy that is free of complications like heartburn and free from digestive disorders like constipation, diarrhoea etc.
To assure a healthy pregnancy, you should supplement your diet with these major nutrients from the basic food groups mentioned below:
Cereals like wheat, jowar, bajra, ragi (nachni), rice etc.
Pulses like dals (moong dal, chana dal etc.)and legumes (matki etc.)
Cereals like wheat, jowar, bajra, ragi (nachni), rice etc.
Pulses like dals (moong dal, chana dal etc.)and legumes (matki etc.)
Dairy products like milk, pasteurized cheese, paneer, curds etc.
Fruits like banana, chickoo etc. and Vegetables like green leafy vegetables and other vegetables like peas, pumpkin etc.
Fats like ghee, oil, butter, sugar and jaggery should be consumed in moderation.
Have plenty of water and other fluids like juices, soups, buttermilk and milk shakes. |
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Now that you know exactly what a balanced diet should comprise of, here's a self-explanatory food guide, to know the various food groups and the quantities you should eat.
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Food Groups |
Examples |
Number of Servings you need daily |
What makes 1 Serving? |
Recipes |
Cereals |
Whole wheat, rice, unpolished jowar, bajra, nachni (ragi), bulgur wheat (dalia), whole wheat pasta, whole wheat bread etc. |
6 to 10 servings |
1 slice of bread or 1 chapati or 2 phulkas or 1/2 cup of rice or pasta,cooked |
High Fibre Bread Paushtic Roti, Bajra Khichdi, Easy Cheesy Vegetable Pasta |
Pulses |
Moong dal, toovar (arhar) dal, sprouted moong, lobhiabeans, kabuli chana (chick pea), rajma, etc. |
2 to 3 servings |
1/ 2 cup of raw or 1 cup of cooked pulses |
Moong dal Dosa, Hariyali Dal, Subzi dal, Chick pea Salad |
Vegetables |
Leafy: Spinach (palak), fenugreek (methi), lettuce, raddish leaves etc. Others: carrots, beetroot, cucumber, french beans, gavarfali (cluster beans) etc. |
3 to 5 servings |
1 cup of raw or 1/2 cup of cooked leafy vegetables or 1/2 cup of raw or cooked other vegetables |
Spinach Malfatti, Methi Palak Dhokla, Fruit and Lettuce Salad, Dal and Vegetable Idli |
| Fruits |
Pineapple, sweet lime, orange, guava etc. Dried fruits like almonds, cashewnuts, walnuts etc |
2 to 3 servings |
1/2 cup of chopped fruits or 1 big piece of fruit (melon wedge) or 1 cup of fruit juice or 1 cup of fruit juice or 1/4 cup of dried fruits. |
Orange Sesame Tabbouleh, Date and Banana Shake Guava Drink, Til Chikki |
Dairy Products |
Milk, curd, cheese and paneer |
2 to 3 servings |
1 glass (200 ml) of milk or 1/4 cup of chopped paneer or 1/4 cup of shredded cheese. |
Dahi Chane ki Subzi, Kalakand, Caramel Custard |
| Fats and Sugar |
Ghee, oil, butter, sugar and jaggery |
In moderation* |
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Lapsi, Carrot Pancakes |
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