It entails eating meals from each of the six key nutritional groups: protein, carbs, fats, vitamins, minerals, and water. A woman who is well-nourished prior to conception and eats a variety of nutritious foods throughout her pregnancy will have a good reserve of nutrients for herself and her growing foetus.
A well-balanced diet can also allow you to have an uncomplicated pregnancy free of issues such as heartburn and digestive diseases such as constipation.
Today, we’ll discuss some of the most effective foods in the Indian diet plan for pregnant women.
Dairy products
Now is the moment to embrace dairy. Purchase whole or toned milk, curd, cheese, chena/paneer, and buttermilk. Try flavoured yoghurt, smoothies, and shakes as well. Dairy products are high in protein, calcium, and vitamin B12, all of which are important for your growing infant.
Pulses
Pulses are high in protein, which aids with the development of vital organs in your baby, like as the heart, brain, and lungs. To give your body a protein boost, include ample quantities of dals, cooked sprouts, all nuts, whole grains, millets, and pulses in your regular diet.
Fish and meat
If you're not a vegetarian, eggs, poultry, and fish are high in protein. They are high in concentrated proteins and should be included in your diet on a daily basis. Avoid mercury-rich seafood such as shark, tuna, basa, mackerel, and swordfish. Make healthier selections like salmon, sardines, anchovies, and river fish like rohu, catla, and so on.
Fruits and vegetables
Fruits and vegetables are valuable sources of fibre, vitamins, and minerals, and it is suggested that you consume at least five servings every day. Delicious, yet healthy, home dishes will satisfy your taste senses.
As snacks, try fresh fruit smoothies and vegetable sticks with homemade hummus, steaming veggies with hung curd dip, or unsweetened nut butter on whole-grain toast.
Fats
If you're careful with your portions, fats don't have to equate to fat. Fats are good sources of energy for your body and help your baby develop. Choose unsaturated fats that are good for you, such as cold-pressed vegetable oils. Ghee is also good, but because it contains saturated fat, you should restrict it to 2 tablespoons per day at most.
Fluids
It is critical that you keep hydrated during your pregnancy. Make it a habit to consume water and natural alternatives such as fresh coconut water on a regular basis. For a little more flavour, make fruit infusions and homemade juices. Avoid ready-made beverages and commercial juices, which have a high sugar content and may be devoid of nutritious value.
Final thoughts
Your pregnancy diet does not have to be drastically different from your pre-pregnancy diet. If you're currently eating well, a few more nutrient-dense calories on your plate may be all you need. Speak with your nutritionist to learn about the nutrients you should be consuming and how to properly plan your meals.
