Complete Guide For Indian Pregnancy Diet Plan

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Confused by the advice of cousins, mom, mother-in-law and looking for Indian Pregnancy diet plan, then it’s the right place. Nature’s most beautiful process – pregnancy, is a woman’s privilege but the diet advice one gets is quite confusing. It’s easy to feel overwhelmed by pregnancy nutrition advice and worry that your diet will never measure up. But eating well when you’re pregnant doesn’t need to be difficult. Let’s have a look at Indian pregnancy diet plan to guide you. If you are looking for pregnancy diet in hindi,  we have this soon. We will also try to come up with pregnancy diet week by week. For

If you are looking for pregnancy diet in hindi,  we will have it soon. We will also try to come up with pregnancy diet week by week.

First Trimester Indian Pregnancy Diet Plan – 1800 Calories

Meals Benefits
Early morning(7:30)
Rose flavored Milk(1 Medium glass) Milk Is the best way to start your day, It will cool the acid rush down, and the nutrients in milk will be are absorbed better on empty stomach
Wheat Rusks(2 pieces) Morning Sickness can be cured by having some dry carbohydrate meal in the early morning.
Dates (2 pieces) It helps in maintaining Ph balance in blood due to rise in blood volume
Pistachios (5) Source of B6.
Breakfast(8:30-9:30)
Spinach stuff parantha -2 Spinach help in providing fiber , keeps Constipation & and digestion problem away during pregnancy.
Curd Curd is a natural form of probiotic.
OR
Eggs Eggs are easy to make and best sources of proteins that helps in baby’s growth.
Toasted Brown Bread(2 slices) Dry carbs Helps in relieving Morning sickness
Mid Morning 1 (11-11:30)
(Apple / Orange / Pomegranate (1 medium size)) or other Seasonal Citrus fruits Fruits help in adding to the total fiber intake and also helps in maintaining hydration and Ph balance of the body. Citrus fruit intake also helps in proper iron absorption.
Lunch (1:30-2:30)
Multigrain atta Chapati / Phulka(2 no) / Rice(1 quater plate) Healthy carb meals are a great energy source.
Moong Dal / Matar Paneer/ Fish :1 Med bowl.  Daal /paneer helps to meet protein requirements; Fish is a source of B6.
Curd/ Buttermilk:1 Med bowl. Helps in hydration and heart burn
Seasonal leafy/colored vegetable: 1 Med bowl. Green leafy vegetables are rich in folic acid and iron and helps in the first trimester of pregnancy.
Salads Source of fiber
Evening time(4:30-5:30)
Hot Milk/ Tea
Cheese toast
Late evening (6:00-6:30)
1 med. Pc gur+ handfull roasted chana Gives good protein and iron content for heamoglobin formation
Or Nut chikki(1 pc.) Or Veg Soup Gives Energy.
Dinner (8:00-9:00)
Multigrain Atta roti: 2 Helps add fiber to the meal.
Kadhi/ Besan gatte ki subzi/ chicken curry: 1 Med bowl.
Brocolli Salad Brocolli is arich source of follate & B6
Carrot kheer/ mango custard: Small bowl Carrots and mangoes increase heamoglobin and are rich in Vitamin A and other essential nutrients that helps in growth of the baby.
Bed Time
1 cup milk + 3 Anjeer Anjeer is a very good source of iron.

 

Do’s & Dont’s for the first trimester Indian pregnancy diet plan

  • Iron & Follate rich source needs to be included like GLV’s. Broccoli, Beans & legume.
  • B6 rich foods to be added to meals like Pistachios, fish, Chicken, poultry.
  • Morning Sickness during 1st trimester can be relieved by taking dry carbs like rusk, toasted breads, crackers etc.
  • Mint can help relieve nausea & vomiting like symptoms.
  • Avoid having Raw papaya/ pineapple.
  • Avoid Caffeine based & aerated drinks.
  • Avoid alcohol and smoking.
  • Avoid undercooked meats or fish.
  • Get at least 8-10 hours of sleep per day.

Second Trimester Indian Pregnancy Diet Plan – 2200 Calories

Meals Benefits
Early morning(7:30)
Almond Milk(1Tall glass) Almond is a source of protein of Vit E & protein.
Wheat Rusks(2 pieces) Morning Sickness can be cured by having some dry carbohydrate meal in the early morning.
Dates (3 pieces) It helps in maintaining Ph balance in blood due to rise in blood volume
Seed mix(sesame seeds+ pumpkin seeds+sunflower seeds) Source of magnesium.
Breakfast(8:30-9:30)
Daal parantha -2 Provides both  energy & protein.
Ghia Raita  It provides calcium, protein, Vit A and D which is very beneficial during all the three trimester of pregnancy.
OR
Eggs-2 Eggs are easy to make and best sources of proteins that helps in baby’s growth.
Brown Bread with peanut butter(2 slices) Peanut butter is a great source of energy , protein, vitamins & mineral.
Mid-Morning 1 (11-11:30)
(Apple / Orange / Pomegranate (1 medium size)) or other Seasonal Citrus fruits Fruits help in adding to the total fiber intake and also helps in maintaining hydration and Ph balance of the body. Citrus fruit intake also helps in proper iron absorption.
Lunch (1:30-2:30)
Multigrain atta Chapati / Phulka(2 no) / Rice(1 quater plate) Healthy carb meals are a great energy source.
Paneer/ fish/ chicken curry: 1 Big Bowl.  Daal /paneer helps to meet protein requirements; Fish is a source of B6.
Curd/ Buttermilk:1 Med bowl. Helps in hydration and heart burn
Stuffed Capsicum Colored vegetables are rich in  Vitamin A  which is needed to build baby’s Vit A.
Salads Source of fiber
Evening time(4:30-5:30)
Coconut water (1 glass) Helps in balancing the body electrolytes and helps reducing heart burn issues.
Dahi vada Great source of protein & calcium
Late evening (6:00-6:30)
1 med. Pc gur+ handfull roasted chana Gives good protein and iron content for heamoglobin formation
Or Nut chikki(1 pc.) Or Mix veg Soup Gives Energy.
Dinner (8:00-9:00)
Multigrain Atta roti: 2 Helps add fiber to the meal.
Mixed daal/ Kadai paneer: 1 medium bowl Extra protein requirements are met with paneer and mixed daal.
Cabbage subzi Cabbage is rich in calcium
Brocolli corn and sprout Salad: 1 medium bowl Brocolli is arich source of follate & B6
Fruit pudding/ Fruit cream: desert serving bowl
Bed Time
1 cup milk + 3 Anjeer Anjeer is a very good source of iron.

 

Do’s & Dont’s for the second trimester Indian pregnancy diet plan

  • Avoid eating large meals – eating smaller portions may help, with regular snacks in between
  • Leave at least 2-3 hours between eating and going to bed
  • Spicy, rich and fatty foods may increase symptoms, so it’s best to avoid these (chocolate and fruit juices are well-recognised triggers)
  • Try drinking a small glass of skimmed or semi-skimmed milk before bed
  • Good sources of Calcium, Vitamin D, Magnesium and proteins are must during secondtrimester.

Third Trimester Indian Pregnancy Diet Plan – 2400 Calories

Meals Benefits
Early morning(7:30)
Almond Milk(1Tall glass) Almond is a source of protein of Vit E & protein.
Wheat Rusks(3 pieces) Morning Sickness can be cured by having some dry carbohydrate meal in the early morning.
Dates (3 pieces) It helps in maintaining Ph balance in blood due to rise in blood volume
Seed mix(sesame seeds+ pumpkin seeds+sunflower seeds+ flaxseeds) Source of magnesium, calcium & omegas.
Breakfast(8:30-9:30)
Methi parantha -3 Great source of iron ,folic acid & fiber
Curd  It provides calcium, protein, Vit A which is very beneficial during all the three trimester of pregnancy.
OR
Egg bhurjee Eggs are easy to make and best sources of proteins that helps in baby’s growth.
Brown Bread with peanut butter(3 slices) / soy veg grilled sandwich Peanut butter / soya chunks is a great source of energy , protein, vitamins & mineral.
Mid-Morning (11-11:30)
(Apple / Orange / Pomegranate (1 medium size)) or other Seasonal Citrus fruits Fruits help in adding to the total fiber intake and also helps in maintaining hydration and Ph balance of the body. Citrus fruit intake also helps in proper iron absorption.
Lunch (1:30-2:30)
Multigrain atta Chapati / Phulka(3no) / Rice(1.5 quater plate) Healthy carb meals are a great energy source.
Paneer/ fish/ chicken curry: 1 Big Bowl.  Daal /paneer helps to meet protein requirements; Fish is a source of B6.
Sprout Curd Helps in hydration and heart burn  and very good source of protein.
Mix vegetable: Medium bowl Colored vegetables are rich in  Vitamin A  which is needed to build baby’s Vit A.
Salads Source of fiber
Evening time(4:30-5:30)
Coconut water (1 glass) Helps in balancing the body electrolytes and helps reducing heart burn issues.
Suji besan Cheela Great source of protein, calcium,energy
Late evening (6:00-6:30)
1 med. Pc gur+ handfull roasted chana Gives good protein and iron content for heamoglobin formation
Or Nut chikki(1 pc.) Or Mix veg Soup Gives Energy.
Dinner (8:00-9:00)
Multigrain Atta roti: 3 Helps add fiber to the meal.
Tadka daal/ shahi paneer: 1 medium bowl Extra protein requirements are met with paneer and mixed daal.
Bharwa baigan It is a good source of manganese, vitamin B6, niacin, potassium, folate and vitamin K. Eggplant also contains phytonutrients such as nasunin and chlorogenic acid.
Lettuce cucumber tomato salad: 1 medium bowl letuce is a rich source of Fiber.
Dark chocolates Rich in Antioxidants.
Bed Time
1 cup milk + 3 Anjeer Anjeer is a very good source of iron.

 

Do’s & Dont’s for the third trimester Indian pregnancy diet plan

  • Stay active.
  • Work out your pelvic floor by doing kegel exercises.
  • Eat a diet high in fruits, vegetables, low-fat forms of protein, and fiber.
  • Drink lots of water.
  • Eat enough calories.
  • Keep your teeth and gums healthy. Poor dental hygiene is linked to premature labor.
  • Get plenty of rest and sleep.
  • Avoid strenuous exercise or strength training that could cause an injury to your stomach
  • Avoid unpasteurized milk or other dairy products


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