Pregnancy Diet

When we got to know about our or our near one’s pregnancy we have a mixed feeling of joy and anxiety. Pregnancy is a process in which lots of physiological, hormonal and emotional changes are taking place inside our body. Following a healthy and nutritious diet during pregnancy is a very important part of pregnancy as it will not only keep your baby in excellent health but your body will also recover faster post-pregnancy so every calorie counts man!!

Also read: PCOS diet plan for weight loss

Here Are Few Guidelines To Be Taken Care In The Healthy Diet Plan Of Pregnant Women:

• Energy
• Protein
• Calcium
• Vitamin C
• Green and Yellow Fruits and Vegetables
• Whole Grains and Pulses
• Fat

Energy

It’s not that if you are pregnant so u have a license to eat more, as I told every calorie counts. In the first trimester your body does not require that much energy it’s quite like your normal requirements but in later trimesters for the development of the foetus about 300 kcal are needed more which you can get from a glass of milk with one toast or Roti though.

Protein

It plays an important role of course in building tissues of baby, development of organs etc. Total protein requirement can vary from 65gm to 85gm also depending on your body weight, for eg 2-3 glass milk, 2 cup curd, 1 cup Paneer /40gm fish will take care of your protein need.

Calcium

Calcium is vital for healthy teeth and bones. It is also important for the health and functioning of nerves and muscle tissue. Good sources of calcium include dairy foods like milk, yoghurt and cheese, calcium-fortified foods (such as soy products) and, to a lesser degree, some leafy green vegetables and nuts and seeds. How much calcium you need depends on your age and sex. The recommended upper limit for calcium is 700-800mg a day for adults. If you’re 18 or younger, then you need at least 1,300 mg of calcium every day. While you’re pregnant, try to get at least 1,000 mg of calcium every day.

Vitamin C

It is very important as it gives immunity to the body and helps in healing wounds etc, its need s to be replenished in the body daily, two different yellow fruits like papaya, mango, orange and one bowl of broccoli will take care of it

Green And Yellow Fruits And Vegetable

It is very important as it gives immunity to the body and helps in healing wounds etc, its need is to be replenished in the body daily, two different yellow fruits like papaya, mango, orange and one bowl of broccoli will take care of it.

Whole Grains And Pulses

A total of 6-11 servings of these are required depending on the weight of the person if u are obese or overweight take fewer servings and if underweight take more, for eg one Roti/one bread is one serving or ½ cup rice is one serving.

FAT

Fats are an important part of the diet which we overlook, essential fatty acids are not important for the mother but for the foetus brain development also, 30gm visible fat is required, one tsp oil is one serving and 30gm or 100gm Paneer or ½ egg is half serving for fat.

So being a pregnancy dietician these were my tips for a proper Pregnancy Diet Plan. If you need further help or want a detailed and custom meal plan or chart you may contact us.