Pregnancy diet guide – what to eat and how
Diet is very important during pregnancy but it is not said what to eat and when. We bring you an ingredient of maternity food that you and your baby need to feed.
Dietary options are heavily emphasised during pregnancy, and rightly so. The caloric intake and dietary habits of a mother have a significant impact on the development and growth of the infant in the womb. Unfortunately, most pregnant women have a weak understanding of the items that should be included in their diets, despite the many supportive recommendations and friendly advice from all around.
However, before you think about what you need to eat and how much you should eat, there are four fundamental principles of healthy eating that you should obey.
Have nutritious foods:
What you eat has a significant impact on your baby’s health. So, instead of fast foods like burgers and cookies, opt for natural, wholesome foods like fresh vegetables, fruits, sprouts, and whole wheat preparations.
1.Which Fruits Should You Avoid While Pregnant?
Papaya, Grapes, Pineapple
2. What Fruits Are Safe to Eat While Pregnant?
Fruits such as apples, pomegranates, pears, mangoes, bananas, avocados, and guavas are safe to eat while pregnant.
Chew your food thoroughly:
It is a long-held idea that chewing a tiny morsel of food 32 times releases a significant amount of energy, which benefits your body and aids fetal growth. When you’re tired of doing something else, don’t eat something. Sit in a peaceful, pleasant position and relax to eat your food in an appropriate manner. Then, before swallowing, chew each morsel to a count of ten. This will also aid in the prevention of indigestion, heartburn, and constipation, which are all normal during pregnancy.
Eat on time:
Your digestive juices are secreted at specific times of the day, so make sure your meals are timed to match your body clock for better digestion and nutrition. Lunch should be eaten between 11 a.m. and 1 p.m., and dinner should be eaten between 7 and 8 p.m. This will keep you from experiencing indigestion, which is very common during pregnancy, particularly if you eat poorly.
Connection with your food:
It’s important to engage with your food when you’re consuming it. The process of digestion and nutrient transfer to your fetus through the placenta is heavily influenced by your emotional well-being. Concentrate on the scent, texture, and taste of your food as you chew. Don’t feel obligated to finish anything on your plate right away.
Also Read: Ayurveda Diet and Lifestyle for Women
Pregnancy diet plan
Follow a balanced eating plan to improve your wellbeing and that of your child now that you learn how to eat properly. What you should do is follow these steps:
Try to eat a healthy breakfast early in the morning, and choose meals that will manage to neutralise stomach acids and keep sugar levels stable after a night of fasting. Breakfast choices that are safe include:
- New green peas, potatoes, and groundnuts are served with poha, or beaten rice. If you have a nut allergy, avoid groundnuts.
- Besan, rice flour, or wheat flour parathas with vegetable stuffing are also good options.
- Idli, dosa, and moong dal dosa.
- Besan, wheat flour, jowar, nachni, bajara, and rice flour are used to make Rava sheera or thalipeeth.
- Make sandwiches with cucumber, onions, and potatoes on brown bread.
- Dahi vadas made with urad dal and soya are also a good way to start the day.
- Dalia khichdi or kheer.
- You may also have milk with a bowl of balanced cereals. Add some nuts and raisins.
- Bhel made with kurmura, cucumber, tomatoes, onions, coriander, potatoes, and a squeeze of lime.
- Choose a vegetable or sprouts upma with sliced carrots, coriander, including coconut for coating.
Provide at least three servings of fruits in your daily diet. Mid-morning hunger pangs, which can strike between 11 a.m. and 12 p.m., are better alleviated by having some fruits. Choose colourful fruits that are high in nutrients. Don’t limit yourself to the standard apple and banana. Berries, peaches, and a wide range of other seasonal fruits are high in micronutrients and antioxidants. Eat as many fruits as you like and don’t be afraid to try new ones because there isn’t anything to think about with fruits unless you have an allergy to them.
Make sure you eat a well-balanced diet, especially when it comes to your larger or primary meals of the day. With two or three chapatis and a bowl of rice, provide at least 2 vegetables in your meal. To fulfill your protein needs, eat sprouts or dal. With – meal, add one teaspoon of ghee. For both lunch and dinner, a bowl of salad with fresh vegetables and sprouts is perfect. You should not be able to finish your meal in less than 30 minutes, regardless of how small ones serving size is. This does not imply that you should pile enough food on your plate to hold you full, nor does it imply that you should snooze or multitask when eating. Simply keep a good pace, leaving gaps between morsels and chewing each morsel completely. This will greatly aid digestion, as chewing accomplishes half of the work due to increased saliva release and the disintegration of food.
Choose a low-calorie snack in the evenings because you might not be able to burn any additional calories as the day draws to a close. It’s possible that the following low-calorie snacks will be perfect for you:
- Wheat flour and besan laddoos kneaded with groundnut powder, jaggery, and ghee.
- Rock salt cereal puffs Wheat, jowar, nachni, and bajra puffs are some of the other options.
- Vegetables are added to Khakras.
- Methi sabzi served with methi puris. Make sure you’re using baked puris instead of fried puris.
- Chikki or rajgira laddus
- Wheat rusks, protein biscuits, malt biscuits, and so on, but just a few at a time.
Because it’s recommended to eat six meals a day when pregnant, it’s a great idea to consume something between your evening snack and dinner to keep you satisfied and prevent you from overeating later. Before dinner, eat nutrient-dense, low-calorie filler foods. Melon, a glass of milkshake, or other nutritious fluids are the perfect choices for you.
Eat at least 2 hours before bedtime. You should go to other cereals for dinner if you had wheat and rice for lunch. Prepare jowar, nachni, and bajra bahkris as well as sprouts as an accompaniment. Pulses, fruits, and curd should all be included in your menu.
Note: If you are not a vegetarian, put your greens and vegetables in your diet, including boiled eggs and grilled chicken. However, you should be careful about your fish intake, as certain saltwater fish may cause allergic reactions to both the mother and the child.
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