When it comes to pregnancy diet plans, there are lots of options in Indian cuisine. You need to consider some common needs for a pregnancy diet. Deficiency of iron and folic acid is one of the most common problems. Some of the best foods to eat are beans, raisins, meat, and spinach for iron. If you are a vegetarian, you can consider a lot of veg alternatives for iron.
Indian Diet Plan for a Mom-to-be
Here’s the sample diet plan that can help you in pregnancy –
Pre-Breakfast (around 7am)
It is very vital to prevent morning sickness. You should have an energetic and light snack and prepare your body for a whole day. You can have a milkshake or a glass of milk which is rich in calcium for the growth of your baby.
To add some taste and nutrients, almond milk is the best choice. Almonds are rich in healthy fats, protein, vitamin E, and iron. It is also a good choice if you can’t digest dairy products. You can also have a glass of tomato or apple juice. Tomato juice is rich in vitamin C and iron and purifies the blood.
Breakfast (after 2 hours)
Rava upma and Poha are the traditional favorite breakfasts in Indian households. Rava Upma has magnesium, iron, and calcium (as a low-fat source of energy) and Poha is rich in carbs and iron. If you want some energetic and heavy breakfast, you may consider Parathas (but cook them with less oil).
If you want some easy and healthy options, whole wheat bread is rich in essential nutrients and fiber, and oats are loaded with iron. You can have fruits to get fiber and vitamins without any fat. Sandwiches with vegetables are rich in vitamins and iron.
Lunch (around 2 pm)
Chicken is a rich source of vitamin B3 (niacin) and lean protein. You can have chicken curry with rice and raita for lunch. If you are a vegetarian, you can consider paratha or dry chapatis with curd as they are rich sources of carbs and fibre. Khichdi is a light and healthy lunch to get instant energy.
Light evening snacks can make it easier for pregnant ladies to fulfill their daily nutrition needs. You can consider some tasty and healthy options like dry fruits, roasted peanuts, smoothies, idlis, halwas, and lightly fried cutlets.
Dinner (around 8-9 pm)
Dal must be the part of your diner with dry chapati or rice to get healthy carbs. Buttermilk and yogurt can help in digestion. Parathas, curd, khichdi and curries are rich in nutrition. Have a glass of milk and a few dates before sleep.
Note – This is a sample diet plan for information purposes. Women with existing medical conditions like hypertension, obesity, diabetes, or hypothyroidism should consult with the best lady doctor in Noida before choosing the diet plan.