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Diet Chart for Pregnant Women

"A baby is something you carry inside you for nine months, in your arms for three years, and in your heart forever".

The feeling of carrying a soul within you is the most awaited time in a woman's life. It is important to eat right to give the right amount and type of nutrition to the little one and the mother. Eating less, in order to avoid weight gain during pregnancy is the worst ideas of all times.

Diet Chart For Pregnant Women
7.00 AM 1 cup of milk (Flavoured or Unflavoured) Preferred flavors - Almond, Cardamom or Shatavari (Asparagus racemosus), 2 Wheat biscuits or dry toasts, 6 soaked almonds and 2 dates.
9.00 AM 1 bowl of curd/yogurt with 1 or 2 stuffed Asian bread (Paratha) OR An omelette with 2 slices of brown bread OR Poha or Upma with vegetables of your choice OR Sandwich, Porridge, Oatmeal or Pancakes.
11.00 AM A fruit of your choice (except Papaya)
12.00 PM Coconut water/ Lemonade
1.30 PM 2 wheat chapattis with a bowl of cooked lentils or fish curry or chicken or any vegetable of your choice, salad, sprouts and lemon rice.
3.00 PM A glass of buttermilk
4.30 PM One cup of green tea and any snack made from cottage cheese
6.00 PM Roasted Bengal grams or dry fruits like almonds or walnuts
7.30 PM Vegetable/ Chicken soup
8.00 PM 2 Jwar/ Bajra chapattis with Moong lentils or gourd vegetables followed by a small serving of dessert.
10.00 PM 1 cup of milk with 2 almonds and 2 dates

MONTH WISE DIET

According to Ayurveda, it is important to follow this regimen in order to remain healthy and deliver a healthy child possessing good health and all the qualities.

Month Wise Diet
Month Diet
First Month Sweet, cold, liquid and congenial diet. Avoid massages.
Second Month Sweet, cold and liquid diet.
Third Month Sweet, cold and liquid diet especially cooked rice with milk.
Fourth Month Cooked rice with curd, pleasant food mixed with milk and butter and white meat (Optional).
Fifth Month Rice gruel or cooked sweetened rice
Sixth Month Sweetened curd and regular consumption of milk and clarified butter
Seventh Month Same as in sixth month
Eighth & Ninth Month A few teaspoons of cow's ghee should be consumed mixed in food for an easy delivery.

Weight gain during pregnancy

"Weight gain during pregnancy often has an ebb and a flow over the nine months," Krieger said. It's hard to measure where pregnancy weight is going, she said, adding that a scale does not reveal whether the pounds are going to a woman's body fat, baby weight or fluid gains.When it comes to pregnancy weight gain, Krieger advises mothers-to-be to look at the big picture: During regular prenatal checkups, focus on the fact that the baby is growing normally rather than worrying about the number on a scale. The total number of calories that are needed per day during pregnancy depends on a woman's height, her weight before becoming pregnant, and how active she is on a daily basis. In general, underweight women need more calories during pregnancy; overweight and obese women need fewer of them.

The Institute of Medicine (IOM) guidelines for total weight gain during a full-term pregnancy recommend that:

  • Underweight women, who have a Body Mass Index (BMI) below 18.5, should gain 28 to 40 lbs. (12.7 to 18 kilograms).
  • Normal weight women, who have a BMI of 18.5 to 24.9, should gain 25 to 35 lbs. (11.3 to 15.8 kg).
  • Overweight women, who have a BMI of 25.0 to 29.9, should gain 15 to 25 lbs. (6.8 to 11.3 kg).
  • Obese women, who have a BMI of 30.0 and above, should gain 11 to 20 lbs. (5 to 9 kg).

Rate of weight gain

The IOM guidelines suggest that pregnant women gain between 1 and 4.5 lbs. (0.45 to 2 kg) total during their first trimester of pregnancy. The guidelines recommend that underweight and normal-weight women gain, on average, about 1 pound every week during their second and third trimesters of pregnancy, and that overweight and obese women gain about half a pound every week in their second and third trimesters of pregnancy.

Twins

The IOM guidelines for pregnancy weight gain when a woman is having twins are as follows:

  • Underweight: 50 to 62 lbs. (22.6 kg to 28.1 kg).
  • Normal weight: 37 to 54 lbs. (16.7 to 24.5 kg).
  • Overweight: 31 to 50 lbs. (14 to 22.6 kg).
  • Obese: 25 to 42 lbs. (11.3 to 19 kg).

Healthy snacks

If you get hungry between meals, don’t eat snacks that are high in fat and/or sugar, such as sweets, biscuits, crisps or chocolate. Instead, choose from the following nutritious snacks:

  • sandwiches or pitta bread filled with grated cheese, grilled chicken, mashed tuna, salmon or sardines and salad
  • low-fat yoghurt hummus with bread or vegetable sticks
  • salad vegetables, such as carrot, celery or cucumber
  • vegetable and bean soups
  • ready-to-eat apricots, figs or prunes
  • milky drinks or unsweetened fruit juices
  • unsweetened breakfast cereals, or porridge, with milk
  • fresh fruit
  • baked beans on toast or a baked potato

Preparing food safely

  • Wash fruit, vegetables and salads to remove all traces of soil, which may contain toxoplasma, a parasite that can cause toxoplasmosis, which can harm your unborn baby.
  • Wash all surfaces and utensils, and your hands, after preparing raw meat — this will help to avoid toxoplasmosis.
  • Store raw foods separately from ready-to-eat foods to prevent contamination that leads to food poisoning from meat (such as salmonella, campylobacter and E. Coli).
  • Use a separate chopping board for raw meats.
  • Heat ready meals until they’re piping hot all the way through — this is especially important for meals containing poultry.

Avoid Below Foods

  • Packaged foods
  • Junk food
  • Aerated drinks
  • Refined sugars
  • Strenuous workouts
  • Alcoholic beverages

Things To Remember

  • Eat healthy
  • Breathing exercises
  • Stay calm and positive
  • Drink plenty of water and coconut water
  • Meditation