Tips for Pregnancy Diet
We get lots of questions about healthy diet practices from expectant mothers during different stages of pregnancy. Many are confused by advice from colleagues, friends, relatives, mothers and mothers-in-law, and just about everyone out there. In this situation, it is important to have a balanced diet which gives you the right combination of carbohydrates, proteins and fat.
Many are confused by advice from colleagues, friends, relatives, mothers and mothers-in-law, and just about everyone out there. In this situation, it is important to have a balanced diet which gives you the right combination of carbohydrates, proteins and fat and keeps pace with the changing requirements of your baby and you throughout your pregnancy.
Following are some tips for maintaining good diet during pregnancy:
- Make it a point to eat three fruits and two veggies or two fruits and three veggies each day. It is always better to eat a whole fruit than drinking fruit juice.
- Eat small portions every 1.5 hours. It could be an apple with some cheese or paneer, or a handful of nuts like almonds, dates, raises, prunes, walnuts, dried figs etc. You can have these mixed dry fruits in a jar and have a handful everyday at home or at work. The mixed dry fruits are a wholesome source of iron, calcium, protein, and omega 3 fatty acids.
- Proteins are the building block for your and your baby’s body. Adequate amounts of protein in your diet will also prevent many of the complications of late pregnancy such as high blood pressure. If you eat egg, then one egg a day is an excellent source of protein.
- Even if you dont eat egg, you can eat one bowl of steamed sprouts every day. Steamed sprouts are better than raw sprouts. You can eat it after sprinking some “chaat masala” to make it tasty, or as a stuffing for pani puri, or as “murmura” with some bhel as in bhel puri.
- Eat plenty of yogurt, daal, and paneer. One-fourth cube of ready made paneer is a good option.
- A pregnant woman requires 80-120 grams of protein every day. A glass of milk contains 8 gms of protein. So you can see how difficult it is to maintain that level if you are a pure vegetarian! If you eat 1 egg or non-veg, a bowl of sprouts, dahi, milk, daal, 1/4 cube paneer, and mixed nuts every day, then you are barely inching towards 60-70 grams of protein.
- Curd and buttermilk are very good for digestion as well as to minimize vaginal and urinary tract infections.
- Try to avoid sweets in general. If you get a craving for sweets eat a small square of chocolate – this is better than most of our Indian sweets.
- Add plenty of leafy green vegetables such as palak, methi, leaves of radish etc. These will cover some of your iron requirements. Also add some “Gud” with peanuts or a small laddu of “til”. A glass of barley water, coconut water, or beetroot juice will work wonders to your diet.
- Drink at least 4 liters of water every day without fail. In addition drink one glass of coconut water.
Choosing from the above diet recommendations will keep you healthy, help you avoid infections and provide good nutrition to your baby. If you have any questions, do write or call us at (040) 2370 1666 (10 to 4pm)
Click Here to read answers to other Frequently Asked Questions.