Max Lab
Feb 13, 2023
During pregnancy, it becomes imperative to take special care of your diet. After all, you’re eating for two! A balanced and nutritious diet is essential for the health and development of the baby, as well as the mother. Therefore, it’s important to make sure that you are eating a balanced and healthy diet throughout your pregnancy. But what should this diet look like? What foods should you be prioritizing? In this blog post, we’ll discuss the importance of a healthy prenatal diet and provide an overview of a sample diet chart for pregnant women.
There are certain foods that you should eat during pregnancy as they provide essential nutrients for both you and your growing baby. These include:
Fruits and vegetables: Include a variety of fresh, frozen, or canned fruits and vegetables in your diet. These are packed with vitamins, minerals, and fiber.
Whole grains: Choose whole-grain bread, pasta, cereals, and crackers. These foods have more fiber and nutrients than their processed counterparts.
Protein: Meat, poultry, fish, eggs, beans, tofu, and nuts are all excellent sources of protein. This nutrient is important for your baby’s growth and development.
Dairy: Dairy products like milk, cheese, and yogurt provide calcium and other nutrients that are essential for pregnant women.
Fatty Fish: Fatty fish like salmon is a good source of omega-3 fatty acids. These are beneficial for both you and your baby. Just be sure to limit your intake of fish with high levels of mercury.
Water: Staying hydrated is important for all humans but it’s especially crucial during pregnancy. Make sure to drink plenty of water throughout the day.
| Monday | |
| Breakfast | Rice dosa - 4 +1/2 cup sambhar+ Boiled egg-1/ broken wheat upma with vegetables-1.5 cup+ Egg omelette ( 1 egg) |
| Mid-Meal | 1 Portion fruit salad+ Cottage cheese. |
| Lunch | Tomato rice1.5 cup+ Soya chunk 1 cup + curd. |
| Evening | 1 cup tea+ Brown rice flakes 1 cup+ Jaggery |
| Dinner | 3 Roti + Ridge guard subji 1/2 cup. |
| Tuesday | |
| Breakfast | Moongdal chilla - 3/ +pudina/ coconut chutney-2tsp/ Wheat dosa - 4+ Tomato subji ½ cup. |
| Mid-Meal | Blueberry shake 1 cup |
| Lunch | 1.5 cup Mutton/Chicken biryani. Cucumber onion Raita ½ cup. |
| Evening | Sweet potato salad (cooked sweet potato-200gm, chat masala- 1 pinch, lemon juice- 1 tsp)+ Light tea /coffee 1 cup. |
| Dinner | Wheat dosa 3 + 1/2 cup Bitter guard sabzi. |
| Wednesday | |
| Breakfast | Idli-4/ medium dosa-3-sambhar(1 cup)+1tsp tomato chutney |
| Mid-Meal | green gram sprouts 1 cup |
| Lunch | Veg pulao rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup curd. |
| Evening | Fruits salad 1 cup+ 1/2 cup milk. |
| Dinner | Wheat upma 1 cup+ 1/2 cup green beans sabzi |
| Thursday | |
| Breakfast | Hung curd cucumber sandwich(3 slices)-1/ oats(75gm)+milk-200ml |
| Mid-Meal | Boiled black channa 1 cup |
| Lunch | 1/2 cup rice + 2 medium chappati+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup. |
| Evening | Fruits salad 1 cup+ 1/2 cup milk. |
| Dinner | 3 Roti/ chapati+ 1/2 cup spinach subji. |
| Friday | |
| Breakfast | Upma-1.5 cup/ poha- 1.5 cup+ coconut chutney/tomato chutney/green chutney- 2tsp |
| Mid-Meal | 1 Portion fruit salad+ Cottage cheese. |
| Lunch | 1.5 cup rice+ 1/2 cup Dal+ Palak subji 1/2 cup+ 1/2 cup curd. |
| Evening | Channa chat 1 cup+ 1 cup tea. |
| Dinner | 3 Chapathi+ Ladies finger subji 1/2 cup. |
| Saturday | |
| Breakfast | Chapathi-4+ Egg roast ½ cup( 1 egg)/ Ragi Dosa- 3+ Tomato + Onion chutney ½ cup. |
| Mid-Meal | Avocado(75gms)/ nuts (almonds- 4, raisins-6 walnuts-3) milkshake, {Milk-150ml} |
| Lunch | 1.5 cup brown rice + ½ cup sambhar (arhar dal)+ Grilled chicken ( 150 gm)+100 gms curd. |
| Evening | Sprouts 1 cup |
| Dinner | 3 Roti/chappati.+ Tomato subji 1/2 cup. |
| Sunday | |
| Breakfast | Sprouts & Paneer Paratha 3+ Green chutney. |
| Mid-Meal | 1 cup bana+ almond milkshake. |
| Lunch | 3 medium lachha parantha + ½ cup chana masala + cucumber and onion salad 1 cup |
| Evening | Boiled black channa 1 cup+ light tea/ coffee 1 cup |
| Dinner | Wheat upma 1 cup+ 1/2 cup green beans sabzi |
There are certain foods that should be avoided during pregnancy as they can cause harm to the developing baby. These include:
- Unpasteurized milk and dairy products
- Raw or undercooked meat, poultry, seafood, and eggs
- Raw sprouts
- Soft cheeses such as feta, Brie, and Camembert
- Unwashed fruits and vegetables
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