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Preconception Indian Recipes recipes


Last Updated : Jan 12,2020



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


Show only recipe names containing:
  



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Recipe# 37842
08 Nov 19

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by Tarla Dalal
healthy methi pitla recipe | methiche pithle | Maharashtrian methi pitla | with 17 amazing images healthy methi pitla is a tasty and quick
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 ....
Moong Dal Sultani
Recipe# 22167
06 Jun 19

 
 by Tarla Dalal
Even commonly consumed dals rock when combined intelligently with the right ingredients! Garlic and tomatoes add tang and taste to this versatile dal, which goes well with rice as well as with phulkas. Folic acid content of moong dal is an added benefit to this dal. Serve with
Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )
Recipe# 35090
07 Nov 19

 
 by Tarla Dalal
Our bones lose calcium as we age, and therefore a calcium-rich diet is extremely important to help regain the bone strength. Nachni or ragi is rich in calcium and including it as part of the daily diet helps build strong bones. These crisp nachni khakhras are enjoyable to eat and they also help ‘up’ ....
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 ....
Panchmel Dal
Recipe# 4790
16 Jul 12

  This recipe has an associated video
 by Tarla Dalal
Here, a wholesome combo of five dals is flavoured with a special masala water and whole spices as well! Not only the flavours of the spices, but the flavours of the assorted dals are also discernable in this delightful dish. Dissolving the spice powders in water before sautéing them ensures that the ....
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 ....
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 ....
Sprouted Masala Matki
Recipe# 5701
04 Jan 19

  This recipe has an associated video
 by Tarla Dalal
Sprouted masala matki is an ideal snack during post pregnancy days, as it helps to make up for the iron lost in blood during childbirth. Sprouted matki is a great source of iron, and the addition of vitamin c rich veggies like tomatoes and capsicum ensures that the iron is absorbed to the hilt to be ....
Sprouts Tikki, Healthy- Starter Sprouts Tikki Recipe
Recipe# 35023
07 Nov 19

  This recipe has an associated video
 by Tarla Dalal
Let’s give a healthy twist to the evergreen Aloo Tikki! Using sprouted moong increases the nutrient-value by at least 15 per cent, while coriander and mint give an aromatic spin to the tale. Serve these fibre-rich Sprouts Tikkis hot and crisp, as soon as you prepare them. Serve with
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 ....
Strawberry Yoghurt ( Healthy Heart)
Recipe# 8704
07 Nov 19

 
 by Tarla Dalal
Nothing can beat the luring aroma of strawberry, and nobody can pass a dish of this dainty fruit without picking one! Thankfully, this vitamin-packed fruit is as healthy as it is tasty. Here is a lovely Strawberry Yoghurt made with low-fat curds to curb excess fat intake, making this treat acceptabl ....
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 ....
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!
Suva Masoor Dal, Zero Oil Healthy Dal
Recipe# 22176
07 Nov 19

 
 by Tarla Dalal
For many, dal is the ideal comfort food. It satiates and soothes, while also giving you ample nutrition. The Suva Masoor Dal is a veritable treat for such dal lovers. The unique combination of dill with masoor dal gives this recipe a distinct flavour, which is boosted by the addition of garlic, ....
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
Whole Wheat Spaghetti in Spinach Sauce
Recipe# 39647
10 Oct 14

 
 by Tarla Dalal
A smart combination of the right ingredients is essential to ensure the maximum uptake of iron from a recipe. In this wholesome Whole Wheat Spaghetti in Spinach Sauce, we have done away with cheese because calcium hinders the absorption of iron. Iron-rich red pumpkin is used in the place of milk to ....
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