Third Trimester Diet Indian Vegetarian
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Pregnancy brings with it a surge of excitement for the pregnant couple and their loved ones. Nonetheless, this is also the time when a lot of care is needed by both the mother and the baby yet to be born. While the world is dealing with the COVID-19 scare, taking care of the pregnant woman's health and wellbeing has become even more critical.
"It is essential for pregnant women to understand their body and take proper guidance when it comes to diet, exercise, and rest. Maintaining a healthy diet not only keeps infections away it also helps in keeping the mental stress at bay. At no other time in life is nutrition as important as before, during, and following pregnancy. It is rightly said – 'You become what you eat' and for women who are expecting or are planning on having a baby they must eat healthy and fresh foods. A healthy diet feeds the unborn child's overall growth. This also increases the expecting mother's immunity," Dr Sunita Dube, MD radiologist and healthcare entrepreneur.
1. Expert Tips On Pregnancy Diet
2. Food And Beverages To Avoid During Pregnancy
3. Food And Beverages To Eat During Pregnancy
4. Indian Diet Chart And Meal Plan For Pregnancy
5. Pre-Breakfast Snack Ideas For Pregnancy Diet
6. Breakfast Ideas For Pregnancy Diet
7. Mid Morning Snacks Ideas For Pregnancy Diet
8. Lunch Ideas For Pregnancy Diet
9. Evening Snacks Ideas For Pregnancy Diet
10. Dinner Ideas For Pregnancy Diet
11. FAQs About Pregnancy Diet
Expert Tips On Pregnancy Diet
A healthy immune system makes an expectant mother less likely to experience infection or illness. "As a mother of two and a medical practitioner for 17 years, where I also consult pregnant women, I have observed that during this time, your body needs additional nutrients, vitamins and minerals. During pregnancy, it is important to eat every two hours. I recommend this to every pregnant woman I consult that they should have at least two tablespoons of pure ghee and a handful of dry fruits every day," Dr Dube advises. Here are some tips to keep in mind while planning your diet chart for pregnancy.
- Keep your diet simple, and include simple meals. Expectant mothers must be aware of healthy and unhealthy food for their wellbeing during pregnancy.
- It is also recommended that you eat a lot of fresh vegetables which are readily available in your local market during pregnancy, in particular bottle gourd, ridged gourd, leafy greens, etc.
- Homemade khichdi with turmeric, curd rice is some basic dinner ideas that are easy to digest and great for health.
- Food items like idli, dosa, uttapam are great for breakfast, with coconut chutney and a bit of ghee.
- A lot of women tend to start their days with tea or coffee, but expectant mothers should avoid coffee or tea on an empty stomach to prevent morning sickness.
- The best way to keep yourself hydrated apart from water is to have Lemon water with black salt or buttermilk.
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- Maintaining a bedtime routine of drinking a cup of milk with a little bit of Nutmeg (jaiphal) is another thing that pregnant women should include in their routine as it is a valuable source of calcium, vitamin D and protein which is very important for the growth of the child. This helps to relax your body and allow you to sleep too.
- Several pregnant women lament hair loss, which lasts until after delivery. It is essential to add coconut to your diet in all types. Dry coconut in the form of laddoo or halwa which are very common in India, these help replenishes your hair. It also prevents premature greying of hair. It is equally useful to add laddoo or other sweets made from sesame seeds (til) to your diet.
Food And Beverages To Avoid During Pregnancy
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Poor eating habits and excess weight gain may also increase your risk of gestational diabetes and pregnancy or birth complications, says Dr Akta Bajaj, Sr Consultant and head- Obstetrics and Gynecology, Ujala Cygnus Healthcare. Here are the food items that you should avoid.
High Mercury fish
This includes Tuna, shark, swordfish and mackerel. Expecting mothers should not eat high-mercury fish more than twice a month.
Organ Meat
Though it's a rich source of Vitamin A, B12, copper and iron, a pregnant woman should avoid consuming them in a large quantity to avoid Vitamin A and copper toxicity. One should restrict it to once a week.
Processed Foods
Consuming processed food during pregnancy increases the risk of excess weight gain, diabetes and other complications. This can also have long-term health implications in the child too.
Raw Sprouts
It can be contaminated with bacteria inside the seeds. A pregnant woman should eat only cooked sprouts.
Alcohol
Alcohol consumption can cause miscarriage, stillbirth and fetal alcohol syndrome.
Raw Eggs
Raw eggs may be contaminated with salmonella, which can lead to sickness and an increased risk of premature birth. Pasteurised eggs can be used instead.
Food And Beverages To Eat During Pregnancy
It's essential that a pregnant woman should maintain a healthy diet. During this time, your body needs additional nutrients, vitamins and minerals. A mother-to-be needs 350–500 extra calories each day during the second and third trimesters. "If a diet lacks key nutrients, it may negatively affect the baby's development. During pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus," explains Dr Bajaj. Here are a few things you should consider adding to your diet during the gestation period.
Legumes
Legumes are excellent plant-based sources of fibre, protein, iron, folate (B9) and calcium — all of which your body needs more of during pregnancy.
Sweet Potatoes
Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in your body.
Vitamin A Rich Foods
Vitamin A is essential for growth and the differentiation of most cells and tissues. It's necessary for healthy fetal development. Orange, yellow, and green leafy vegetables such as carrots, spinach, sweet potatoes, apricots, and oranges are excellent sources of vitamin A for pregnant women.
Eggs
Eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need. A large egg contains 77 calories, as well as high-quality protein and fat. It also packs many vitamins and minerals.
Green Vegetables
Vegetables like broccoli and dark, green vegetables, such as spinach, contain many of the nutrients pregnant women need. They are rich in several nutrients that are important for foetus' development.
Indian Diet Chart And Meal Plan For Pregnancy
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To make sure that what you eat helps your body and also helps you stay interested, spread out your food through the day by following different food ideas. You can mix and match the following depending on how much you can eat and whether you are vegetarian or non-vegetarian.
Go For Well-Balanced Meals
A woman's meal during pregnancy should be well-balanced, rich in nutrients, easy to digest and delicious - so she should be happy enough to eat it as her state of mind plays a vital role in the child's overall development. Along with considering changes in diet to suit your baby's developmental needs, a mother-to-be and people around her should also pay importance to stress management, physical activity, and happiness. A pregnant woman should eat at regular intervals, do doctor-suggested physical exercise and have a healthy sleep cycle. To even out intake of all nutrients needed by a mother, her meals should include pre-breakfast snacks, breakfast, mid-morning snack, lunch, evening snacks and dinner. Apart from that, she must regulate tea or coffee consumption, strictly stay away from alcohol or any substance abuse and should keep herself well-hydrated.
Listen To Your Body
If the numbers of meals are making you feel overwhelmed, don't be. Make sure you eat in limited quantity and focus on keeping a decent gap between the meals. For instance, your pre-breakfast snacks and breakfast can have a one-hour gap between them, likewise for mid-morning snacks and lunch. Keep three to three and a half-hour gap between your breakfast and lunch. Keep a two-three-hour gap between your lunch, evening snacks and dinner. If at any point, you feel bloated or heavy, take a light walk in or around the house, and consult your nutritionist or gynaecologist.
Do Not Skip Meals
Also remember it is okay sometimes to miss a meal or two, but it should never be encouraged. Skipping meals disturbs your body's cycle and can make you weak, dizzy or nauseous. Keep alternating between food items, so you do not get bored of eating the same thing, but avoid junk food as much as possible. If you are not okay eating any particular food item or dish, do not force yourself and alternate it with something else with similar nutritional values. For any hunger pangs between the meals, you can always munch on some dry fruits, nuts, fruits and healthy snacks.
Pre-Breakfast Snack Ideas For Pregnancy Diet
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- A glass of plain cow's milk
- Almond milk
- Milkshake
- Apple juice
- Tomato juice
- Dry fruits
(Diet chart courtesy: Max Healthcare)
Breakfast Ideas For Pregnancy Diet
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- Bowl of fruits
- Wheat Rava upma with lots of vegetables
- Poha with lots of vegetables
- Oats porridge
- Whole wheat toast with butter and omelette
- Vegetable omelette
- Paranthas with fillings of spinach, dal, potatoes, carrots, beans, cottage cheese, cheese with curd
- Mixed bean cutlet or patties
- Some fruits to go along with the breakfast such as apricots, dates, sweet fig, banana, oranges
- Cheese toast or cheese and vegetable sandwich
- Vegetable khandvi
- Rice sevai with lots of vegetables
(Diet chart courtesy: Max Healthcare)
Mid Morning Snacks Ideas For Pregnancy Diet
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- Tomato soup
- Spinach soup
- Creamy spinach soup
- Carrot and beetroot soup
- Chicken soup
(Diet chart courtesy: Max Healthcare)
Lunch Ideas For Pregnancy Diet
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- Roti with choice of dal, vegetable and a bowl of curd
- Parantha with dal and a bowl of curd
- Carrot and peas parantha with a bowl of curd and some butter
- Jeera or pea rice with raita
- Rice, dal and vegetable with a vegetable salad
- Lemon rice with peas and some vegetable salad
- Vegetable khichdi
- Chicken salad with lots of fresh vegetables or vegetable soup
- Chicken curry with rice
- Grilled chicken with a bowl of curd
- Rice, dal, mint raita and a fruit
- Kofta curry with rice
- Cottage cheese parantha with butter and vegetable salad
- Curd rice
- Parantha with sprouted beans salad
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(Diet chart courtesy: Max Healthcare)
Evening Snacks Ideas For Pregnancy Diet
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- Cheese and corn sandwich
- Vegetable idli
- Spinach and tomato idli
- Sevaiya with lots of vegetables
- Carrot or lauki halwa
- Fruit smoothie with fresh fruits such as banana or strawberry
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- Roasted peanut mixture with vegetables
- Cauliflower and peas samosa
- Bread cutlet
- Chicken cutlet
- Chicken sandwich
- Chicken soup
- A bowl of dried dates or dry fruits
- A cup of green tea
- Milk porridge with oats, sevaior daliya
- Vegetable daliya
- Mixed vegetable uttapam
(Diet chart courtesy: Max Healthcare)
Dinner Ideas For Pregnancy Diet
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- Rice with dal, spinach vegetable, and some green salad
- Roti with a bowl of dal, a vegetable of choice and a glass of buttermilk
- Mixed dal khichdi with a vegetable curry and a bowl of curd
- Vegetable pulao or chicken rice with a bowl of yoghurt
- Plain parantha with a glass of buttermilk
(Diet chart courtesy: Max Healthcare)
FAQs About Pregnancy Diet
Q: What should women eat during pregnancy?
A: During pregnancy, it is advised that women should eat everything, but what is often ignored is that everything should be consumed in moderation. The guidelines for eating well for a healthy pregnancy are simple and easy to follow. When, where, and how much a woman eats is flexible, and should be governed by the necessity of the body, explains Dr Dube.
Q: How many calories do mothers-to-be need in a day?
A: It's essential that a pregnant woman should maintain a healthy diet. During this time, your body needs additional nutrients, vitamins and minerals. A mother-to-be needs 350–500 extra calories each day during the second and third trimesters, says Dr Bajaj.
Q: What To Eat And Drink If I Suffer From Morning Sickness?
A: Morning sickness is a typical phase during pregnancy, which happens due to body's reaction to human chorionic gonadotropin (HCG). Experts advise women who suffer from extreme morning sickness issues to follow intuitive eating; of course, they should avoid foods that are big no during this time. But they can listen to their body and follow the meal they prefer and consider a healthy intake of nutrients to help the foetus grow. Additionally, avoiding greasy, fried, stale food during these days can also help in keeping the morning sickness issues to a lesser uncomfortable point.
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Third Trimester Diet Indian Vegetarian
Source: https://www.femina.in/relationships/parenting/pregnancy-diet-chart-165681.html