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Preconception Indian Recipes recipes


Last Updated : Nov 20,2019



पूर्व गर्भावस्था व्यंजन - हिन्दी में पढ़ें (Preconception Indian Recipes recipes in Hindi)
સગર્ભાવસ્થા પહેલાના વ્યંજન - ગુજરાતી માં વાંચો (Preconception Indian Recipes recipes in Gujarati)

Preconception Indian Recipes, Preconception Indian Diet 

Preconception Indian Recipes, Preconception Indian Diet. Planning a pregnancy is one of the most sensible things to do, and it has a big impact on the health of your baby. Pregnancy is a time for growth and additional demand for nutrients.

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It is the biggest change in a woman's life. A mother's body should be healthy to nurture a new life. It is a big responsibility, and one should be ready to accept it as a challenge and also enjoy this period of change in your life.

Broccoli and Almond Soup, Protein Rich RecipeBroccoli and Almond Soup, Protein Rich Recipe

3 Key Pointers for Preconception

1. Maintain a weight that is appropriate for pregnancy as this is a better indicator of maternal health during your 9 months of gestation. Even if you are slightly overweight or underweight, there is no reason to panic as long a s you are at a weight level that you are comfortable with. Here is a formula to help you determine what weight is appropriate for your height. Height (cm) - 105=Ideal Body Weight (kg.) (105 is a standard figure derived for women from Broca’s index for ideal body weight.

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2. Do not smoke or drink alcohol or use any recreational drugs.

Palak PaneerPalak Paneer


3. Have a complete medical checkup, including blood analysis, which will indicate your iron, haemoglobin and folic acid status. These nutrients are vital during your pregnancy and are required in large quantities for the foetal growth and development. It is important that you build up their reserves before you actually conceive.

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Essential Nutrients for Preconception (Nutrition before Pregnancy)

A woman who has been well nourished before conception begins her pregnancy with reserves of many essential nutrients.  A woman should begin making changes in her diet and lifestyle 3 months to a year before conceiving. It has been proved in a lot of studies that a healthy mom has a safe pregnancy and a healthy baby. 

Beet Treat, Carrot Beet and Apple JuiceBeet Treat, Carrot Beet and Apple Juice

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Healthy nutrition in man and woman has always been linked to enhanced fertility in both. A well-nourished woman will have enhanced chances of conceiving naturally as she will have a healthy reproductive system. Moreover the mother will also easily be able to meet the needs of the growing foetus. 

The key nutrients for a woman in preconception stage are

1.    Folic Acid

2.   Iron

3.   Calcium

4.   Protein

5.    Vitamins like Vitamin AVitamin C & Vitamin E

Healthy Moong ChaatHealthy Moong Chaat

It is important to build up reserves of these nutrients before you actually conceive to have a safe and healthy pregnancy.

Preconception-Indian-Recipes

Folic Acid and Preconception 

The recommended daily allowance (RDA) for a woman is 100 mcg of folic acid and for a pregnant woman is 4 times i.e. 400 mcg. During preconception there is no such specific allowance, but a woman should definitely concentrate on acquiring 400 mcg of folic acid per day at least 3 months before conception. 

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Major sources of folic acid include 

·       veggies like tomatoes, spinach, broccoli etc. 

·       nuts and oilseeds like almonds, walnuts, sesame seeds etc. 

·       a variety of beans and pulses.

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Moong Dal DosaBroccoli and Baby Corn Stir-fry and Hariyali Dal are some examples of folic acid rich fare. Do try and include them in your daily meals. Also read in detail about Folic Acid Rich Food for Pregnancy.

Hariyali Dal ( Pregnancy Recipe )Hariyali Dal ( Pregnancy Recipe )

Iron and Preconception

Iron is a key nutrient essential for fetal blood formation in the first trimester. Later in the second and third trimester the needs for iron surges to accommodate increased maternal blood volume. However building iron reserves should begin in the preconception stage.

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This will later help to prevent anemia in the mother-to-be and ensure a good supply of oxygen and nutrients in the mothers body and to the baby later after conceiving. 

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The key source of iron are

·       green veggies like spinach, cauliflower greens, chawli leaves, colaccasia leaves etc. 

·       seeds like sesame seeds and garden cress seeds.

·       beans and sprouts

·       cereals like jowar, bajra and buckwheat. 

·       some fruits like pineapple and watermelon. 

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To stock up on your iron stores recipes like Buckwheat Dhokla and Beans and Amaranth leaves Dal are a wise choice. Also read in detail about Iron Rich Foods for Pregnancy.

Buckwheat DhoklasBuckwheat Dhoklas

Calcium and Preconception

Calcium too is an important nutrient during preconception and pregnancy both. A woman planning a baby needs to stock up on this nutrient for bone strength and later for development of fetal bones and teeth. An adult woman needs 400 mg of calcium daily, while a woman in preconception should focus to consume around 1000 mg / day, which is in reality at par with the needs of a pregnant woman. Stock it up in advance. This is because the after conceiving the growing fetus will take its share from your body and then you shouldn’t be depleted of these key nutrients. 

The main source of calcium are

·       Dairy products like milk, curd, paneer etc. 

·       Cereals like ragi and buckwheat.

·       Pulses like moong, kabuli chana, masoor etc. Sprouting these pulses make them all the more             calcium rich. 

·       Seeds like sesame seeds and nuts like almonds and walnuts. 

·       Veggies like broccoli and some greens.

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Rely on food fare like Sprouts Masala Matki and Broccoli Soup to build your calcium reserves. Also read in detail about Calcium Rich Foods for Pregnancy.

Keeping these requirements in mind, we have included recipes protein rich recipes like Rajma and Urad Dal and multi-vitamin recipes like Buckwheat Moong and Vegetable Khichdi and Nachni Sesame Khakhra.

Rajma and Urad DalRajma and Urad Dal

Preconception Recipes Rich in Calcium, Iron, Folic Acid and Fibre

Recipes Calcium Iron Folic Acid Fibre
Date and Banana Shake Rich Rich ---- ----
Dal and Vegetable Idli ---- Rich Rich ----
Moong Dal Dosa ---- Rich Rich Rich
Lentil and Vegetable Broth Rich Rich Rich ----
Broccoli Soup Rich ---- Rich Rich
Sweet Corn and Kidney Bean Salad Rich Rich ---- Rich
Pear, Apple and Date Salad with Orange Dressing Rich ---- ---- Rich
Hariyali Dal Rich Rich Rich Rich
Sai Bhaji Rich Rich Rich ----
Paushtic Roti Rich Rich Rich ----
Spinach Malfatti Rich Rich Rich ----
Sprout Pulao Rich Rich ---- Rich
Bajra Khichdi Rich Rich Rich Rich

Enjoy Preconception Indian Recipes, Preconception Indian Diet and other pregnancy articles below.

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Pregnancy Iron Rich Recipes
Pregnancy Breakfast Recipes
Pregnancy Calcium Rich Recipes
Pregnancy Dals and Vegetables Recipes
Pregnancy Desserts Recipes
Pregnancy Fiber Rich Recipes
Pregnancy First Trimester Recipes
Pregnancy Folic Acid Rich Recipes
Pregnancy Second Trimester Recipes
Pregnancy Third Trimester Recipes


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Orange Sesame Tabbouleh
Recipe# 2961
08 Aug 19

  This recipe has an associated video
 
by Tarla Dalal
A delightful orange sesame flavoured broken wheat salad. This salad is soothing, especially if you are feeling nauseous and don't feel like eating much. Broken wheat is a good source of carbohydrates which will help you feel better and also nourish you with iron, vitamin C and fibre. This dish com ....
Broccoli Soup ( Pregnancy Recipe)
Recipe# 2950
09 Feb 19

  This recipe has an associated video
 
by Tarla Dalal
The Broccoli Broth is a really quick soup to make, and one which does not require you to hunt for umpteen ingredients. Despite the minimal amount of ingredients, it has a fantastic flavour mainly due to the teamwork of broccoli with onions, and a soothing texture due to the addition of milk. Broccol ....
Sprouts, Spring Onion and Tomato Salad
Recipe# 2957
14 Nov 19

 
 by Tarla Dalal
Quick, easy and tasty too – what a combination! The best part is that this Sprouts, Spring Onion and Tomato Salad has as much nutritional appeal too, making it a must-have in the preconception period and first trimester. Tangy and crunchy, it is an excellent source of folic acid, iron and protein. T ....
Stuffed Carrot Halwa Pancake
Recipe# 2995
20 Aug 11

 
 
by Tarla Dalal
If you have an insatiable sweet tooth, try desserts like this one that are healthier and also leave you satisfied. These Stuffed Carrot Halwa Pancakes are simply delightful, and are also relatively easy to make as we have presented a healthier and quicker version of gajar ka halwa that does not requ ....
Rajma and Urad Dal
Recipe# 5574
15 Nov 19

  This recipe has an associated video
 by Tarla Dalal
A pan of mixed pulses, seasoned with spices and lots of garlic, cooked in just two teaspoons of oil. Apart from delighting you with its lip-smacking flavour and aroma, Rajma and Urad Dal also boosts your iron, fibre and vitamin C levels. To make a sumptuous meal, serve this dal hot and fresh with a ....
Lettuce and Bean Salad
Recipe# 5721
04 Apr 19

  This recipe has an associated video
 by Tarla Dalal
This iron-rich Lettuce and Bean Salad features crisp lettuce and juicy cucumber combined with mealy kidney beans and sumptuous chick peas, perked up with mint and coriander leaves, spring onion whites, etc. Lemon juice boosts the vitamin C content, which in turn ensures maximum absorption of iron. S ....
Buckwheat, Moong and Vegetable Khichdi
Recipe# 3506
14 Nov 19

 
 by Tarla Dalal
Khichdi is light for the stomach, yet filling and nourishing. They often say soup is good for the soul, but I would say, "Khichdi is good for my soul". The aroma of this khichdi is irresistible, as it has been cooked with the aromatic spices. Buckwheat is commonly called as kutto or kutti no daro. T ....
Cucumber Curd Rice ( Pregnancy Recipe)
Recipe# 2986
20 Aug 11

 
 by Tarla Dalal
This is a slightly modified version of the south indian "dahi bhaat". Rich in protein and calcium, this rice dish is just perfect for a cooling summer lunch. The cucumber, carrots and coriander provide fibre and vitamin a. I have used mild flavours, so that it will agree with you even you even durin ....
Cabbage Rice ( Pregnancy Recipe)
Recipe# 2985
20 Aug 11

 
 
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 ....
Healthy Lentil Soup, Yellow Moong Dal Soup Recipe
Recipe# 7438
07 Nov 19

 
 by Tarla Dalal
The yellow colour and soothing mushiness of moong dal are a pleasant contrast to the vibrant orange colour and snappy juiciness of carrots, making this Healthy Lentil Soup a very appealing entrée. Not only is it tasty, this sumptuous soup is also beneficial in keeping blood pressure under cont ....
Bajra Khakhras
Recipe# 2941
02 Apr 19

 
 by Tarla Dalal
During your first trimester, it is better to have dry carbohydrates for your breakfast to ease morning sickness. If you are fed up of regular biscuits and breads, try these crunchy khakhras instead. Make these in large batches so that you can have them in the mornings whenever you have the urge to ....
Thalipeeth, Maharashtrian Thalipeeth
Recipe# 2945
20 Aug 11

 
 by Tarla Dalal
A nutritious pancake made with 3 kinds of flours, making it delicious and more importantly nutritious also. Thalipeeth is the easiest snack that you can make. The iron and folic acid content of the recipe is high and will help you supplement your needs during the
Buckwheat Dhokla, Kutto na Dhokla
Recipe# 22348
14 Feb 19

 
 
by Tarla Dalal
Lots of nutrition comes to you in the form of this stomach-friendly dhokla. The batter is easy to make – just measure the buckwheat, mix it with curds and let the batter soak for 2 hours. The non-fermented batter also makes this Buckwheat Dhokla a good option for those suffering from acidity. Ju ....
Stuffed Moong Dal Chilas ( Know Your Dals and Pulses )
Recipe# 32813
16 Feb 19

 
 by Tarla Dalal
No reviews
Set your imagination free and experiment with these interesting chilkewali moong dal chilas. You can change the stuffing to suit your taste – perhaps you’ll fall in love with a filling of stir-fried vegetables with soya sauce!
Mooli Muthias
Recipe# 2946
20 Aug 11

 
 by Tarla Dalal
No reviews
Steamed radish dumplings make a delicious and nutritious snack. Radish is one vegetable that most of us ignore inspite of it being a very good source of calcium, vitamin A and C and fibre. This recipe is a delicious way to include this much-ignored vegetable in your diet. If you don't want to make ....
Healthy Tomato Soup
Recipe# 2951
20 Aug 11

  This recipe has an associated video
 by Tarla Dalal
No reviews
The ever popular tomato soup made healthier with the addition of moong dal. Tomatoes are rich in folic acid, vitamin C and moong dal provides protein. Moong dal also cuts down the sharpness of tomatoes and gives this soup a velvety texture. Just pour it into your favourite mug and sip away.....
Ridge Gourd and Amaranth Shaag Bhaja
Recipe# 42387
14 Mar 19

 
 by Tarla Dalal
No reviews
This Bengali-style subzi features a unique combination of veggies, simply but tastily flavoured with everyday ingredients. Iron-rich chawli leaves come together with ridge gourd, which gives not just more nutrition but also a good texture and volume to the subzi. The duo is aptly flavoured with a te ....
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