Diet plays a vital role to have a healthy pregnancy. A pregnant woman should always be cautious while eating anything because it is essential to have a well-balanced diet for the development of the baby.
Having a nutritious and balanced diet can help alleviate the pregnancy problems such as anemia because it can help your baby grow healthy. The Indian diet chart for pregnancy will give you an idea of what food items to choose in order to obtain optimum nutrition for your baby and yourself.
An Indian food chart for pregnancy
The majority of the Indian diet consists of rice, wheat, legumes, fruits, and vegetables. You can refer to the below ideas which will ensure that you can follow the Indian diet chart for pregnancy.
Fresh meat and nuts
Foods like meat, fish, poultry, eggs, and nuts are foods with rich in protein, iron, and zinc. It is included in the Indian diet chart for pregnancy because these are normal protein requirements of adult women. It is recommended to have an additional 15gm of protein per day. The additional protein is essential for meeting the growing tissue demands.
Milk, cheese, and yogurt are included in the Indian food chart of pregnancy because it has a major source of protein, phosphorus, calcium, and vitamins. These dairy products are excellent sources of calcium as the body needs a lot of it during pregnancy.
Fruits and Vegetables
Fruits like oranges, berries, grapefruit, and melons which are rich in vitamins A and C, fiber, and potassium are good to be included in the Indian diet chart for pregnancy. Also, raw leafy vegetables like spinach, carrot, peas, corn, sweet potatoes, and potatoes are also rich in vitamin A and C, minerals such as iron and magnesium along folate.
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Rice, Cereals, bread, pasta
This group of food is taken in the Indian food chart for pregnancy because it provides complex carbohydrates, which is an important source of energy in addition to minerals, vitamins and fiber.
Generally, Indian women are anemic and you may want to fortify the iron levels even before getting pregnant with such foods as raisins, prunes or beans, soy products, spinach, and meat. Your body will easily absorb iron when you consume it with foods that are rich in Vitamin C content like citrus fruits, broccoli, and potatoes.
Fats, sweets, and oils
These products in the Indian diet chart for pregnancy contain calories with few vitamins or minerals. But ensure not to take in more than 30 percent of your daily calories because too much fat will increase your weight and fail you to keep a balanced and healthy diet.
Pregnancy doubles the need of a woman for folate. The research suggests that folic acid supplementation has to be included in the Indian food chart for pregnancy during the weeks leading up to and following conception which may prevent neural tube defects.
Foods to eat
Foods like black grapes, ripe mango, banana, dates, apricots and cashews, rice, pulao, bhakri, murmure, chapati, paratha, khichri, Gujarati thepla, cabbage, cauliflower, spinach, tea, coffee, and ice cream are the must foods to be included in the Indian diet chart for pregnancy.
Foods to avoid
Other foods to be avoided in the Indian food chart for pregnancy include brinjal, onion, chilly, garlic, celery, ginger, pepper, papaya, asafetida, banjara, mustard, carom seeds, jaggery, butter, fennel seeds, milk honey, sandwich bread, bakery items like bread and buns, pizza, pancakes, steamed rice, cake curd, tamarind, tomato, deep-frozen food, cold and carbonated drinks, mutton, chicken, eggs, cocoa, betel nut and pan masala, alcohol, etc.
To summarize, don’t give up consuming your favorite foods when you are pregnant. You can treat yourself once in a while because it is safe for you and your baby.
Having foods with a variety of recommended fruits and vegetables in the Indian diet chart for pregnancy at the right time is better for a balanced and nutritious food to every pregnant woman. You can always consult a doctor.
Read also Tips for normal delivery.