As pregnancy comes with a bunch of do’s and don’ts, it becomes one of the most crucial periods in a woman’s life. From hormonal changes to mood swings, appetite and metabolism, a lot changes during those nine months. In many cases, nausea takes a toll on the mother’s diet. However, no matter the feeling, the mother needs to follow a pregnancy diet chart that contains calcium, folic acid, iron, and vitamins. The diet should be such that it keeps the body energetic throughout the day.
Here are a few guidelines to follow when pregnant. Take a look!
- Stay hydrated throughout the day by drinking as much water or juice as possible
- Whole grain foods such as bread, chapatti, and noodles are great for a pregnant woman
- Make five servings of fresh vegetables and fruits a mandatory part of the diet
- To avoid chances of getting gestational diabetes, reduce the intake of sweet dishes and sugar
- Steer clear of packaged juices, alcohol, and fat-rich foods
Now let’s have a look at the entire day’s schedule and things that you should eat like a pregnant woman.
Morning
Morning sickness comes free with pregnancy. To help fight morning sickness, nothing works like cow’s milk. Other options include lemonade and coconut milk as they ease heartburn and constipation. Now, let’s jump to breakfast. Considering that it is the most important meal of the day, you need to make the most through breakfast. Never skip breakfast as it can make you feel lethargic and tired. Some of the popular pregnancy breakfast options include:
- Oatmeal and fresh fruits
- Poha, rawa upma or vermicelli with veggies
- Whole wheat bread toast (two) with omelette and butter
- Fortified orange juice, buttermilk, or low-fat milk
- Vegetable sandwich or omelette
- Spinach, potato, dal, carrot, or mixed veggies paratha with curd
Lunch
Plan a balanced diet during lunch time. From pulses to dal, whole grains, and vegetables, you can choose anything. When cooking, use rice bran oil, safflower oil, or olive oil only. If you are into pre-lunch snacking, you can have a bowl of vegetable soup or salad. Non-vegetarians can make fish and chicken a part of their lunch as they are rich in omega-3, healthy fats, and concentrated proteins. Some of the popular pregnancy lunch options include:
- Two chapatis with dal, mixed vegetables, and paneer
- Any variant of rice
- Chapati or rice with chicken curry
- Rice or chapati with Palak paneer – spinach is rich in iron and folic acid
Snacks
Hunger pangs are common during the time of pregnancy. Advisable is to bid goodbye to 3 big meals and eat small frequent meals. Doing this, both you and the baby will stay packed with the required energy. Some of the popular snack options include:
- Fresh fruits, juices or smoothie
- A small bowl of dates, almonds, or walnut
- A handful of roasted chana
- Uttapam or daliya with veggies
- Granola bars
- Carrot halwa made using jaggery
- Vegetable sandwich
Dinner
Pregnant ladies are advised to keep the dinner light and eat it as early as possible. Early dinner lets you have a good night’s sleep and also aids in proper digestion . Some of the popular dinner options include:
- Paratha accompanied by buttermilk
- Roti with vegetable, dal, curd, and salad
- Chicken rice/vegetable pulao with curd
- Carrot or beetroot kheer made using jaggery
- Khichdi with curd and vegetable curry
- Bajra or Jowar roti with raita and ghee
Take Care of Your Diet During Pregnancy
You must make sure that your diet is full of nutrients to give your baby the required energy. However, before sticking to any special diet, be sure of consulting it with your dietician or gynaecologist. For more such information on pregnancy diet, you can head to any of the digital platforms like Momspresso. Experienced mothers share their knowledge on such platforms. Have a healthy pregnancy!
