Diet Chart For Pregnancy

Your body goes through numerous physical and hormonal changes during pregnancy. The way you nourish your body during this time will affect your health and your baby’s. You must eat a healthful, balanced diet to help ensure you stay healthy throughout your pregnancy. The food you eat is your baby’s main source of nourishment, so it’s critical to consume foods that are rich in nutrients. Proper nutrition can help promote your baby's growth and development. Nutrition in pregnancy refers to the nutrient intake, and dietary planning that is undertaken before, during and after pregnancy.

Nutrition of the fetus begins at conception. For this reason, the nutrition of the mother is important before conception (probably several months before) as well as throughout pregnancy and lactation. An ever-increasing number of studies have shown that the nutrition of the mother will have an effect on the child growth and development. Inadequate or excessive amount of nutrients may cause malformations or medical problems in the fetus and neurological disorders.

Do's

1. Take enough water.
2. Include different colored fruits and vegetables
3. Do workout
4. Eat properly cooked foods.
5. Include different cereals and millets.

Dont's

1. Don't go for more than 2 to 3 hours without eating.
2. Don't eat for two( During pregnancy increase maximum 300- 500 kcal energy than normal)
3. Don't over dose refined carbs.

1. Cereals: Brown rice, Oat meal, Brocken wheat, Ragi, Quinoa, barley
2. Pulses: Chickpeas, Kidney beans, moong dal, masoor dal, soybeans etc.
3. Vegetables: Broccoli, Kale, Spinach, Lettuce, Beet, Potatoes, Carrots, Sweet potatoes, Beans, okra, collards and all other vegetables
4. Fruits: Avacado, Banana, Custard Apple, Pears, Grape and Watermelon, Orenges and Apple.
5. Milk and Milk products: milk, Cottage Cheese, Yogurt.
6. Meat, Fish and Egg: Lean Meat, Chicken Brest, Tuna, Salmon, Tilapia, Sword fish , Cod, turkey, shrimps etc
7. Oil: Olive oil, Mustard Oil, Rice bran Oil, Canola oil, vanaspati ghee
8. nuts and seeds: sunflower seeds, apricots, almonds, walnuts, pecans, raisins.