First of all, wish you a happy pregnancy! Pregnancy often creates a dilemma for first timers as to what to eat and what not to eat. But do not worry, Dr. Rashmi Rai, gynaecologist Rachit Hospital provides a guide for diet plan during pregnancy.
When a mother consumes a nutrient rich diet from the beginning, it ensures proper growth and development of the baby inside the womb. Meal plans in pregnancy should include three major meals and 2-3 snacks per day.
If you are a morning person, start your day with soaked almonds, which are beneficial for brain development of your baby. A glass of milk, or milkshake will also provide you energy in the morning. Milk is a good source of calcium required for bone growth, hence, should be an essential part of your diet plan. Try to consume two glasses of milk per day, plain or with added flavour as per your liking.
In India, wide range of breakfast options are available like vegetable poha, vegetable upma, oats porridge, vegetable daliya, idli, dosa, uthappam, different types of parathas (potato, paneer, carrot, radish, mix veg, dal, egg etc.), sometimes puri (masala puri, palak puri, tomato puri, aloo puri, puri bhaji etc.), suji ka halwa, aate ka halwa, different types of chillas.
Different varieties of egg are also a good option like egg masala omelette, French toast, scrambled egg, boiled egg, etc. Egg is a good source of protein, including it in your diet has multiple benefits like brain development in babies, prevents anaemia and helps in maintaining sugar level.
A cup of tea as per your choice.
After heavy breakfast, keep it light. An apple a day keeps the doctor away. Apple is available in all seasons, so one can rely on it. Bananas, pomegranate, guava, citrus fruits, grapes, chikoo all are natural antioxidants to include them in your diet. You can incorporate seasonal fruits like strawberry, cherries, mangoes etc. Papaya, pineapple, jackfruit is controversial as in some parts of India, it is not considered safe during pregnancy.
Dr. Rashmi Rai, gynaecologist in Gorakhpur advises that, lunch should be a proper square meal containing vegetables, salads, legumes, roti, rice, and curd or buttermilk. Leafy vegetables are a rich source of iron. Vegetables are packed with vitamins, minerals. Including lots of vegetables in your diet, will prevent anaemia, birth defects in babies. Legumes like kidney beans, chickpeas, and lentils (moong, lobia etc.) are important protein sources in vegetarian diets. Chicken, eggs should also be included in your lunch if possible. Curd or buttermilk acts as a probiotic and helps in digestion. Incorporate 2-3 tablespoons of desi ghee in your staple diet for its multiple benefits.
Evening snacks can include a glass of milk, smoothies, yogurt, tea, and anything from breakfast options as per your choice. Dry fruits like walnuts, almonds, cashews, pistachios, and raisins are energy reservoirs. Eating them raw or in the form of ladoos. Add them in kheer, phirani to enhance nutrition. Sugar intake should be restricted in pregnancy to avoid gestational diabetes. Sandwiches made from wheat bread, bread butter, cutlet, samosa (occasionally), pancakes with fruits are some other options.
In pregnancy, many women experience problems with bloating, indigestion. Dinner should be a light meal. Include roti, curry, rice, salads as per your choice. Dinner should be adequate enough so that you should not feel hungry during the night. Do not consume curd, buttermilk at night if you easily get affected by cough and cold. Avoid eating fast food, cookies, packet food, canned juices if you feel hungry during the night. Keep fruits, dry fruits, or homemade snacks like ladoos etc. handy during night.
For more detailed information, contact us. Book your appointment today!
Dr. Rashmi Rai is one of the top gynaecologists in Gorakhpur.