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.
Weekly Diet Chart for pregnancy:
Sunday
Breakfast (8:00-8:30AM): Chapathi-4+ Egg roast ½ cup( 1 egg)/ Ragi Dosa- 3+ Tomato + onion chutney ½ cup.
Mid-Meal (11:00-11:30AM): Avocado(75gms)/ nuts (almonds- 4, raisins-6 walnuts-3) milkshake, {Milk-150ml}
Lunch (2:00-2:30PM): 1.5 cup brown rice + ½ cup sambhar (arhar dal)+ Grilled chicken ( 150 gm)+100 gms curd.
Evening (4:00-4:30PM): Lentil sprouts 1 cup
Dinner (8:00-8:30PM): 3 Roti / chappati.+ Tomato subji 1/2 cup.
Monday
Breakfast (8:00-8:30AM): Upma-1.5 cup/ poha- 1.5 cup+ coconut chutney/tomato chutney/green chutney- 2tsp
Mid-Meal (11:00-11:30AM): 1 Portion fruit salad+ Cottage cheese.
Lunch (2:00-2:30PM): 1.5 cup rice+ 1/2 cup Dhal+ Palak subji 1/2 cup+ 1/2 cup curd.
Evening (4:00-4:30PM): Channa chat 1 cup+ 1 cup light tea.
Dinner (8:00-8:30PM): 3 roti/ Chapathi+ Ladies finger subji 1/2 cup.
Tuesday
Breakfast (8:00-8:30AM): Idli-4/ medium dosa-3-sambhar(1 cup)+1tsp tomato chutney
Mid-Meal (11:00-11:30AM): green gram sprouts 1 cup
Lunch (2:00-2:30PM): Veg pulav rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup curd.
Evening (4:00-4:30PM):
Fruits salad 1 cup+ 1/2 cup milk.
Dinner (8:00-8:30PM): Brocken wheat upma 1 cup+ 1/2 cup green beans subji
Wednesday
Breakfast (8:00-8:30AM): Moongdal chilla-3/+pudina/coconut chutney-2tsp/ Wheat dosa-4+ Tomato subji ½ cup.
Mid-Meal (11:00-11:30AM): Blue berry shake 1 cup
Lunch (2:00-2:30PM): 1.5 cup Mutton biryani. Cucumber onion Raita ½ cup.
Evening (4:00-4:30PM): Sweet potato salad (cooked sweet potato-200gm, chat masala- 1 pinch, lemon juice- 1 tsp)+ Light tea /coffee 1 cup.
Dinner (8:00-8:30PM): Wheat dosa 3 + 1/2 cup Bitter guard subji.
Thursday
Breakfast (8:00-8:30AM): Hung curd cucumber sandwich(3 slices)-1/ oats(75gm)+milk-200ml
Mid-Meal (11:00-11:30AM): Boilled black channa 1 cup
Lunch (2:00-2:30PM): 1/2 cup rice + 2 medium chappati+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup.
Evening (4:00-4:30PM):
Fruits salad 1 cup+ 1/2 cup milk.
Dinner (8:00-8:30PM): 3 Roti/ chapati+ 1/2 cup spinach subji.
Friday
Breakfast (8:00-8:30AM): Rice dosa-4 +1/2 cup sambhar+ Boiled egg-1/ broken wheat upma with vegetables-1.5 cup+ Egg omelette ( 1 egg)
Mid-Meal (11:00-11:30AM): 1 Portion fruit salad+ Cottage cheese.
Lunch (2:00-2:30PM): Tomato rice1.5 cup+ Soya chunk curry 1 cup+ small cup curd.
Evening (4:00-4:30PM): 1 cup tea+ Brown rice flakes 1 cup+ Jaggery
Dinner (8:00-8:30PM): 3 Roti / chappathi+Ridge guard subji 1/2 cup.
Saturday
Breakfast (8:00-8:30AM): Sprouts & Paneer Paratha 3+ Green chutney.
Mid-Meal (11:00-11:30AM): 1 cup bana+ almond milk shake.
Lunch (2:00-2:30PM): 3 medium lachha parantha + ½ cup chana masala + cucumber and onion salad 1 cup
Evening (4:00-4:30PM): Boilled balack channa 1 cup+ light tea/ coffee 1 cup
Dinner (8:00-8:30PM): Brocken wheat upma 1 cup+ 1/2 cup green beans subji
Diet Do's And Dont's For Pregnancy
Diet Do's:
Take enough water.
Include different colored fruits and vegetables
Do workout
Eat properly cooked foods.
Include different cereals and millets.
Diet Dont's:
Don't go for more than 2 to 3 hours without eating.
Don't eat for two( During pregnancy increase maximum 300- 500 kcal energy than normal)
Don't over dose refined carbs.
Food Items Safe To Have:
Cereals: Brown rice, Oat meal, Brocken wheat, Ragi, Quinoa, barley
Pulses: Chickpeas, Kidney beans, moong dal, masoor dal, soybeans etc.
Vegetables: Broccoli, Kale, Spinach, Lettuce, Beet, Potatoes, Carrots, Sweet potatoes, Beans, okra, collards and all other vegetables
Fruits: Avacado, Banana, Custard Apple, Pears, Grape and Watermelon, Orenges and Apple.
Milk and Milk products: milk, Cottage Cheese, Yogurt.
Meat, Fish and Egg: Lean Meat, Chicken Brest, Tuna, Salmon, Tilapia, Sword fish , Cod, turkey, shrimps etc
Oil: Olive oil, Mustard Oil, Rice bran Oil, Canola oil, vanaspati ghee
Nuts and seeds: sunflower seeds, apricots, almonds, walnuts, pecans, raisins.