PREGNANCY DIET PLAN – Diet for Pregnant Women

PREGNANCY DIET PLAN – Diet for Pregnant Women

Diet during Pregnancy should be well balanced with adequate amount of macro and micronutrients. Additional–350kcal Energy and 25gms proteins per day are required for a well-balanced pregnancy diet. You can also make a Pregnancy diet chart based on the suggestions below

Foods to avoid during pregnancy:

• Unpasteurized cheese and milk and juices
• Raw eggs and food containing raw eggs
• Undercooked or raw meat, fish and processed meat
• Fish that has mercury content in them like shark, swordfish, king mackerel and tilefish are to be avoided.

Fruits to eat during pregnancy: 

All seasonal fruits can be eaten during the pregnancy. 2 – 3 servings of fruits are to be eaten during pregnancy are necessary. As per recent scientific researches, raw papaya and pineapple to be avoided during the first trimester of the pregnancy.   

Food to eat during pregnancy: 

A well balanced Pregnancy diet should include foods from different food groups. Small and frequent meals should be taken in order to meet the increased energy and protein requirements during the pregnancy. Plenty of hydration from natural sources like water, buttermilk/ lassie, milk, soups, lemon water, coconut water should be encouraged.  More of seasonal fruits and vegetables should be consumed for a balanced Pregnancy diet.  

Healthy diet tips during pregnancy: 

• Eat 5 or 6 small meals a day.
• Avoid greasy or fried foods, as these take longer to digest.
• Don’t lie down right after you eat.
• Keep a snack like biscuits or rusk by your bed and eat a little if you wake up in the night or before you get up in the morning in case of morning sickness.
• Avoid smoking, caffeine, chocolate, and alcohol
• Have lots of salads.

• Have plenty of green leafy vegetables.
• Try having whole grains and pulses.
• Have whole fruits rather than having fruit juices devoid of fibers.
• Be sure to drink plenty of liquids.
• Go for a regular walk.

Foods for pregnancy include from all the food groups. Some common increased requirements includes – 

Energy requirements for Pregnant Women 

-  include All foods and drinks (except water), whole grain cereals, pulses.

Protein rich food for pregnancy

-Milk and milk products including paneer, curd, smoothies etc., egg /egg white, Meat fish and poultry, Beans & dals, Sprouts/ soya, Nuts are the protein food to be eaten during pregnancy.

Calcium rich food for pregnancy

- Foods rich in calcium are: milk, yogurt, cheese, whole grains, leafy vegetables, egg yolk are to be consumed for a calcium rich pregnancy diet

Vitamin C rich food for Pregnancy

– Foods include: citrus fruits and juices, tomatoes, strawberries, melons for a balanced Vitamin diet during pregnancy

Foods with Folic acid during Pregnancy

- dark green leafy vegetables, citrus fruits and juices, fortified breads and cereals, whole grains, liver and dried beans and peas are good sources of folic acid for pregnant women. 

Iron rich Foods for Pregnancy

- Green leafy vegetables, fortified breads and cereals, meat, fish, and poultry, beans & dals, nuts & jiggery, food rich in Vitamin C, Cooking in iron pots and pans, Fermentation, sprouting are the iron rich food during pregnancy. Avoid tea/coffee with meals.