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We have chalked out a perfect diet plan for you and your baby’s healthy body during and post pregnancy. To know more about what’s correct for you, stay tuned to the article.
Pregnant Women Diet Plan
Let’s Make Breakfast-
source: low carb maven source: Don’t waste the crumbs
- Cabbage soup is the most suitable one for you and your baby. It is an amazing source of vitamin B-6 and antioxidants which promote and ensure a healthy immune system. Also, it protects your body tissues from getting damaged.
- Well, it can also be replaced with some creamy soups such as broccoli, corn, tomato and even sweet peas.
- If not soup, make sure that you include, at least one glass of low-fat milk, buttermilk, almond milk or even orange juice or tomato juice. Being nutritious and high in vitamins, potassium, and calcium, they make sure that your baby’s bones grow strong.
Source: click a gosto Source: sanjeev kapoor
- You can also have Oats or some other high fiber cereals with freshly chopped fruits and bread toasts with egg if you prefer to have one.
- You can also cook yourself an omelet topped with some healthy and green veggies.
- If you are an Indian, then add variety to your breakfast with vegetable paranthas, poha or some upma.
Make sure to have a hearty breakfast as it ensures your baby’s sugar levels are restored.
Let’s Talk Brunch-
- Being pregnant, you should keep having 5-6 small meals every day. So, after breakfast and before its time for lunch, ensure that you complete another meal.
- Preferably this hour should include some light healthy snacks like popcorn or maybe a fruit salad.
Source: Just A Taste source: Taste
- Your brunch can also include a vegetable salad, high in protein and nutrition with an excess of green vegetables, carrots, and tomatoes, being high in vitamin C.
- The best option is to make yourself a Smoothie comprising of yogurt, some fruit like strawberry, raspberry, banana, mango, etc. add some veggies like spinach and definitely some chia seeds which are extremely high on omega3 fatty acids, essentially required for the growth of your baby.
Let’s Cook Lunch-
- Be sure to include more of Daals, pulses and whole grains in your lunch. Have good quantities of rice and roti, each having their own goodness.
- Try to slow down your cravings for spices.
Source: Swathi’s recipes Source: Taste
- Always include good amounts of curd in your diet.
- If you’re a non- vegetarian, include fish, meat, chicken, and egg regularly to your diet to provide your baby with added proteins.
Let’s Munch on Snacks-
- You could munch on a bowl of dry fruits, cheese and corn sandwich, idli, sweets, cutlets, eggs, chicken sandwich or maybe an uttapam.
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- Drinking a cup of green tea or a glass of milkshake with the snacks is also a great option.
Let’s Have Dinner-
- Again, your dinner has to heavy like your lunch, so that you feel full.
- You could have a plain or a vegetable parantha with a glass of buttermilk
- Avoid too oily foods to prevent acidity or indigestion.
Source: deccan chronicle source: Archana’s kitchen
- Your meal can also comprise of rice and roti mixed or an individual with some curry, paneer, soup, stow or sabji.
- You can also keep it light and have some khichdi and curd.
- Make sure to include more of daals, pulses, carbohydrates and vitamins in your diet.
Points to Remember:
- Your doctor would assess you properly and advise you as per your medical condition which might differ from someone else. So, make sure to consult your doctor before eating anything unusual. You should also confirm your diet plan with them once.
- Never give up on oil, butter or ghee from the fear of putting in weight. You have to gain weight for the wellness of your health and that of your baby.
- Ensure that you consume salt in control. As the excess amount of salt might increase the water content in your body and might cause your body to swell up.
Source: food network. Source: modern honey
- Always read the manufacturing and expiry dates on ready to eat or cook products. Try on consume less of them.
- Make a habit of eating at hygienic places if it’s out of your house.
- Keep having small portions of food. Do not take in big meals often as it would cause nausea or would make you bloat.
- Never ever cut down on food or stay hungry. This might affect the baby adversely and cause unnecessary complications.
- Take in more of fluids in the form of juices, smoothies, detox water or even simple water to stay hydrated as much as possible.
What to Avoid?
- Avoid drinking aerated drinks such as thumbs up, coke, etc. during pregnancy.
- stay miles away from caffeine.
- don’t eat soft cheese for a while.
- High mercury fish and undercooked or raw fish.
- Processed meat.
- Lightly scrambled eggs, Poached eggs, Homemade mayonnaise, Salad dressings, Homemade ice cream and Cake icings as these contain raw egg which very harmful.
Source: hungry forever source: Food Safety News
- Raw sprouts.
- Avoid figs.
- Never consume pineapple, papaya, and grapes during pregnancy.
- Unpasteurized milk
- Packed fruit juices
- Sweetened drinks
- Processed foods.
What to Practice-
- Drink low-fat milk
- Eat more of dates, peanuts, almonds, cashews, and other dry fruits to keep yourself healthy.
- Consume more of dairy products.
- Eat more of legumes.
Source: food network Source: the spruce
- Bite on sweet potatoes more often.
- Salmon fish is amazing for you.
- Chew more of leafy green vegetables.
- Keep chewing flaxseeds and chia seeds which are just magic.
- Toss in some walnuts in your diet.
How to keep Morning Sickness under check-
- Get plenty of rest to avoid fatigue and stress.
- Take your vitamins timely
- Try ginger water
Source: My Health Check.com source: BBC
- Eat more of proteins and vitamin B6
- Prepare more of cold meals.
- Make sure that you always drink before you eat.
How to ensure A Perfectly Healthy Baby?
To keep your body strong and to build a healthy baby, the first-trimester diet plan is very important to be taken care of. So, here are few points to be kept in mind during this period.
- Consume 3-4 servings of fruits per day
- Have 3-5 servings of vegetables per day
- Make sure to eat or drink 3 servings of dairy products each day.
- Consume 2-3 servings of proteins per day
- And its recommended for you to eat 3 servings of whole grains per day.
Source: natural cave
POST PREGNANCY DIET
We understand that after delivering your baby, your sole aim is to lose the gained weight as soon as possible. But for that, again a healthy balanced diet is extremely crucial. So, we have curated a list of superfoods apt for your post-pregnancy care.
- Eat more of dry fruits, nuts and seeds.
- Consume more green and leafy vegetables.
- Have more of legumes, chickpeas, lentils and fibers.
- Include fenugreek seeds in your diet- amazing for weight loss.
- Add whole grain cereals to your diet.
Source: Nestle Cereals source: Dr. Axe
- Make room for low-fat dairy products.
- Consume more turmeric.
- Eat more eggs and lean meat
- Have chicken at regular intervals.
- Try dry ginger powder which is high magnesium, potassium, and manganese. It also has great anti-inflammatory properties.
- Don’t forget to stay hydrated with fluids.
WHAT NOT TO EAT:
- Oily foods
- Spicy foods
Source: befliefnet source: science buddies
- Foods causing acidity
- Medicines without consulting the doctor
- Foods you’re allergic to.
HEALTHY HABITS FOR BREASTFEEDING MOMS:
- Aim towards a steady and slow weight loss.
- Stop counting how many calories per day you consume.
- Include variety in your diet
- Choosing good fat from the foods is very important.
Source: Kalila Community
- Curb on fruits that have might have pesticides, fertilizers, and insecticides.
- Try to buy local produce which is in-season.
- Eliminate caffeine and alcohol from your diet.
- Avoid spicy foods.
HEALTHY HABITS FOR WEIGHT LOSS:
- Eat slowly and in small quantities
- Exercise well
- Eat whenever you’re hungry. Do not skip meals.
- Always try to get enough sleep
- Make your life stress free.
- Consume more of anti-inflammatories
- Know the vitamin you need more and consume it regularly.
- Make sure to consume calcium
- Include omega3 fatty acids in your diet.
- Control cravings
Source: exercise right source: News Medical
Thus, these were the specifications and detailed diet plan for a pregnant woman that should be kept in mind amongst the lifestyle changes and high ambitions towards your body; for the best interest of your baby, if not your body.
To avoid adverse tolls on physical, emotional and spiritual health one should combine diet with yoga or exercise until life turns normal after pregnancy.
If you are not pregnant yet, you can also check out Diet Plan for Women to Stay Healthy