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 Pregnancy Diet

  Last Updated : Oct 26,2018






Pregnancy Diet

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 group viz. protein, carbohydrates, fats, vitamins, minerals and water.

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:
1. Cereals like wheat, jowar, bajra, ragi (nachni), rice etc.
2. Pulses like dals (moong dal, chana dal etc.) and legumes (matki etc.)
3. Dairy products like milk, pasteurized cheese, paneer, curds etc.
4. Fruits like banana, chickoo etc. and Vegetables like peas, pumpkin and green leafy vegetables like spinach, fenugreek etc.
5. Fats like ghee, oil, butter, sugar should be consumed in moderation. Have plenty of water and other fluids like juices, soups, buttermilk and milk shakes.

Now that you know exactly what a balanced diet should comprise of, here is a self-explanatory food guide, to know the various food groups and the quantities you can eat.

DAILY FOOD GUIDE DURING PREGNANCY

FOOD GROUPS No. of servings per day What makes 1 Serving? Suggested Recipes
CEREALS AND THEIR FLOURS
whole wheat flour, unpolished rice,
Jowar, Bajra, Ragi (Nachni) bulgur
wheat (dalia, corn, whole wheat pasta, whole wheat bread etc.
6 to 10 servings 1 slice of whole wheat bread (25 gm)*
Or
2 phulkas (30 gm)*
Or
1 chapati (25 gm) *
or
1 paratha (25 gm)*
Or
1/2 cup all cooked cereals and pasta
Oats Palak and Sprouts Mini Uttapa, Paushtic Roti, Bajra Khichdi, Easy Cheesy Vegetable Pasta
PULSES
Whole
Moong, lobhis beans, rajma,
chick peas (kabuli chana), etc.
Sprouts
Moong, rajma, matki etc.
Masoor dal, chana dal, urad dal etc.
Flours
Moong dal flour, chana dal flour ( besan) etc.
2 to 3 servings 1/4 cup raw whole pulses (35 to 40 gm)*
Or
1/2 cup cooked whole pulses(70 to 80 gm)*
Or
1/2 cup sprouts (60 to 80 gm)*
Or
1/2 cup of raw or cooked dals(70 to 80 gm)*
Or
1/2 cup of flours (40 to 60 gm)*
Chick Pea Salad with Minty Curd Dressing, Sprout and Fruit Bhel, Hariyali Dal, Moong Dal Dosa
VEGETABLES
Carrots, beetroot, Cucumber, Eggplant, french beans, cluster beans (gavarfali), (gavarfali), Cauliflower etc.

Leafy Vegetables
Spinach (Palak), Fenugreek (Methi), lettuce, radish leaves, coriander, Cow pea (chawli) leaves,Colocasia, Cabbage etc.
3 to 5 servings 1/2 cup raw vegetables (50 to 70 gm)*
Or
1/2 cup cooked vegetables (50 to 70 gm)*
Or
1 cup raw leafy vegetables (15 gm of vegetables like mint,coriander, fenugreek and 40 to 60 gm of otherLeafy vegetables)*
Or
1/2 cup cooked leafy vegetables 15 gm of vegetables like mint,coriander, fenugreek and 40 to 60 gm of other leafy vegetables)*
Chawli, French Beans and Carrot Soup, Broccoli, Carrot and Paneer Subzi, Spinach Malfatti, Fruit and Lettuce Salad
FRUIT
Pineapple, Sweet Lime, Orange, guava, Watermelons, mango, Apple etc.

Dried Fruits Almonds, cashewnuts, Walnuts, sesame seeds (til), Peanuts, dates, figs, apricoats etc.
2 to 3 servings 1/2 cup chopped fruits (50 to 60 gm)*
Or
1 big piece of fruit for e.g. melon wedge (100 to 130 gm)*
Or
1 cup fruit juice (200 ml)*
Or
1/4 cup dried fruits (20 to 30 gm)*
Fruity Bean Salad, Strawberry Chickoo Shake, Til Chikki, Fig and Apricot Shake
DAIRY PRODUCTS
Milk, Curds, Paneer, cheese etc.
2 to 3 servings 1 cup milk (200 ml)*
Or
1 cup curds (299 ml)*
Or
1/4 cup chopped paneer (35 gm)*
Or
1/4 cup shredded cheese (35 gm)*
Date and Banana Shake, Dahi Chane ki Subzi, Kalakand, Tomato Cucumber and Lettuce Salad in A Lemon Dressing
FATS AND SUGAR
Ghee, oil, butter, sugar and jagger
* * Although there is no specific recommendation for this group, aproximately 2 tablespoons of fat and 2 to 3 teaspons of refined sugar can be consumed per day. Golpapdi, Cabbage Rice, Banana Walnut Pancakes

Here are some healthy pregnancy recipes.

pregnancy diet daily food guide

1.  
 by Tarla Dalal
The word "paushtic" in hindi means healthy or life giving. This roti is a nutritious combination of a cereal and a pulse along with a green leafy vegetable, enhanced further by the addition of milk or curds. All of these contribute to make this dish rich in folic acid, iron, protein and calcium. Have these rotis instead of the plain whole wheat chapatis we usually eat.
2.  
 by Tarla Dalal
A tasty dal, made with masoor dal and greens. Spinach and fenugreek leaves are a good source of vitamin a, iron and calcium. All dals are rich sources of protein and energy. Masoor dal is easier to digest than arhar dal. It is therefore a better choice for you when you're pregnant, as it will provide you with protein and yet not leave you feeling uncomfortable after you have eaten. This dal is a slightly dry preparation and if you want to have it with rice, you may need to add a little more water to "thin" it down.
The cereal and pulse combination makes this recipe a good source of quality protein. These thin, crisp dosas made of moong dal and rice make a terrific breakfast especially during your first trimester . The fibre and vitamin content of the recipe is also good due to the addition of parboiled rice. Parboiled rice is a thick variety of unpolished rice that is used to make South Indian snacks like idlis and dosas .
Malfatti is a steamed dumpling, usually made of spinach and cheese. Interesting, the Italian term Malfatti literally translates to ‘poorly made’, which probably refers to the odd, rustic shape of the dumplings! Although it is quite exotic, the Spinach Malfatti is relatively easy to make. A mixture of spinach and cottage cheese held together by wheat flour are rolled into dumplings and steamed. These dumplings are served in a quick, homemade tomato sauce, which adds to the flavour and nutrition of the Spinach Malfatti. A garnish of grated paneer contrasts with the colour of the sauce, making the dish look really attractive, while also bringing in more protein to the nutrition chart! These mildly-spiced and healthy steamed dumplings are rich in iron , calcium , folic acid and protein , which makes it ideal to have in the early months of pregnancy.
5.  
 by Tarla Dalal
I often create new recipes with what is left in the refrigerator. Many of these creations work and my family lets me know when they don't. This is one of the recipes that got a hearty nod. It provides adequate amounts of calcium, vitamin C, iron and fibre. Sprouting the pulses increases their nutrient content and also makes them easier to digest as compared to whole unsprouted pulses.
 
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6.  
 by Tarla Dalal
A nutritious treat for to-be moms, as the winning combo of sesame seeds and jaggery gives a good boost of iron, which is required to maintain healthy haemoglobin levels. Pop a Til Chikki into your mouth whenever you feel nauseous, and you are sure to feel better instantly. When making this chikki, follow the procedure exactly, as it is important to cook the jaggery to the right stage for a perfect outcome. In the early stages of pregnancy, when til is avoided, you can other options like Peanut Chikki or almond chikki. Alo try other chikkis like Cashew Chikki , Mixed Til Chikki , Oats and Walnut Chikki and Kurmura Chikki .
Fig and Apricot Shake is best had early in the morning for breakfast as your body conserves more nutrients at this time of the day. Packed with iron, fibre, calcium, vitamin A, natural sugar and protein, these dry fruits will provide you with energy and will also satiate your hunger.
8.  
 by Tarla Dalal
Curds are a very good source of calcium and are also very easy to digest. Pulses along with curds improve the protein and calcium content of this recipe. Fibre and iron are also well represented. Your energy requirements are high during the second trimester and this recipe provides sufficient energy in your diet.
These delicious breakfast pancakes are enriched with wheat bran, bananas and milk and are perfect for brunch. Bananas and milk provide you with all the energy needed to carry out your regular activities. They also increase the calcium and protein levels of the recipe. Most of us consider waffles and pancakes to be really sinful indulgences. It is actually the ingredients we eat with them like butter, jam or honey that actually make them full of calories. Go ahead and dab a little butter on your pancakes but remember it is an indulgence that should not be overdone.
10.  
 by Tarla Dalal
Cabbage rice, this dish is one that i make when i have no inclination to cook and have some left-over rice. It is really quick to make and tastes good. And since it has no sharp flavours, it will agree with you through your first trimester if you have to deal with morning sickness. The dish provides appreciable amounts of carbohydrates, protein, calcium and vitamin c.
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