The Pregnancy Diet

The Pregnancy Diet

The Pregnancy Diet

To be a mother is a special thing for every woman. We understand the dilemma and confusion aroused with many people around you suggesting you different types of dietary recommendation. For you to cope up with this confusion here is a simple diet every ‘gonna be mom’ can follow with ease while maintaining the nutritional status as well.

 

DIETARY GUIDELINES

  • The very first recommendation is to prefer freshly prepared homemade food against packed or preserved food stuff.
  • It is suggested to have smaller meals frequently, keeping a gap of 4-6 hours between two consecutive meals.
  • Find the time to sit in order to have your meal.
  • Avoid sweet after food. If having sweet; it should be strictly had before food.
  • Be fully aware of yourself when you eat, avoid distractions such as TV etc.
  • Be aware of when your stomach is getting full and eat ¾ of your capacity.
  • Prefer a 4-meal pattern to facilitate intake of food along with 2-liquid intake plan.
  • Include a variety of colored foods from all the food groups to satisfy the need for vitamins & antioxidants.
  • Drink adequate amount of fluids in the form of water, juices, soups etc. but also maintain a balance by avoiding overindulgence of liquids.
  • Limit intake of salt, best if you can replace the normal sea salt with rock salt (Saindhav namak).
  • Avoid fasting or skipping on your meals.
  • The best time to have meal is when you feel hungry; it is advisable that you do not hold the urge of eating whenever you feel hungry.
  • Avoid stale or re-warmed food completely.
  • Limit the consumption of fried or oily food to bare minimum.
  • Liquids are best to be consumed by sipping small amount along with meals.
  • Avoid consuming meat and dairy products on a same day.

 

Note: Curds to be had approximately twice a week, but avoid having it in consecutive meals; and not more than thrice in a week.

 

 

General Diet plan for the ‘Gonna Be Mom!!

 

Menu or What to have?

Ingredients of Health!

How much?

Early Morning (Pre-breakfast)

 

Have any one of these.

 

Flavored water (1 glass)

 

 

Mint leaves (crushed)

Lemon juice

Black raisins

Fenugreek seeds

6-7 leaves

1 tsp

1 fist full

3-4

Herbal tea with jaggery

 

Water

Mint leaves / basil leaves

Ginger juice

Jaggery

200 ml

5-6

1 tsp

5g

Dry fruits

Almonds

Walnuts

Cashew nut

5

5

5

Milk latte

Turmeric latte

Or

Milk + Shatavari Kalpa

1 glass

Breakfast

 

Any 1 of these.

Stuffed paratha

(served with freshly prepared mint chutney)

 

 

Wheat flour

Paneer

Onion/tomato

Cow’s Ghee (clarified butter)

45g

20g

10g

5g

Vegetable daliya

(serve with roasted flaxseed powder) 

Broken wheat (daliya )

Peas

Carrot

Onion

Coriander

Cow’s Ghee (clarified butter)

 

30g

5g

10g

10g

5g

5g

Egg scramble

(with 2 slices brown bread)

Egg white

Tomato

Onion

Oil

3-4 egg whites

20g

20g

5g

Vermicelli upma

Vermicelli

Onion

Peas

Carrot

Groundnuts

Oil

45g

10g

15g

10g

5g

5g

Fruit

Apple / banana / orange /sweet lime / pomegranate / musk melon / water melon / figs / custard apple / pears

(Note: Best is to have locally cultivated, fresh and seasonal fruits)

 

1 whole

Brunch

 

 

Vermicelli kheer

Milk

Vermicelli

Almonds

Cashews

Raisins

Sugar

Ghee

 

150ml

10g

2-3

2-3

4-5

5g

5g

Vegetable broth

Water

Peas

Carrot

Spinach

Sweet corn

Beetroot

Drumstick

Ghee

 

300 ml

15g

15g

20g

10g

15g 

15g

5g

Gulpapdi

Wheat flour

Jaggery

Ghee

Sesame (Til) seeds

30g

10g

10g

5g

 

Ragi porridge

Milk

Ragi

Sugar

150 ml

1.5 tsp

1 tsp

Lunch

Chapati

With oil/ ghee

As per your appetite

 

  •  

Bottle gourd / fenugreek / spinach / drumstick / lady finger / cabbage with potato / green peas with potato / bitter gourd / ridge gourd / broccoli, etc.

As per your appetite

 

 

Dal

or buttermilk

or salad

 

Preferably mung dal

As per your appetite

 

Rice

(with dal/gravy)

 

with ghee and 2-4 drops of lemon

1 bowl

Snacks

Vegetable Sandwich

Multi grain bread

Tomato

Cucumber

Onion

Potato (boiled)

Green (mint) chutney

Cheese

Butter

3 slices

10g

10g

10g

10g

5g

10g

10g

 

Sprouts tikki

(serve with mint / coriander chutney)

Sprouts (blenderized)

Semolina (suji)

Potato

Onion

Chili

Coriander powder

Flaxseed powder (roasted)

Lemon juice

Cow’s ghee (clarified butter)

 

45g

30g

15g

10g

1

½ tsp

1tsp

1 tsp

10g

Mix flour ladoo

Wheat flour

Chick pea flour (Besan)

Sesame (Til) seeds

Powdered sugar

Sesame (til) Oil

 

20g

10g

5g

10g

10g

Fruit

or

 juice

Banana / sweet lime / grapes / Watermelon / carrot / orange / sweet lime / Sapota (chickoo)

1 glass

Dinner

Bhakri

 

Jowar / bajra / rice flour

Ghee

2 no.

5g

Kadhi / Curry

Buttermilk

Besan

Curry leaves

Chili

Fenugreek seeds

Ghee

20g

10g

5-6

1-2

3-4

5g

 

Vegetable

Bottle gourd / fenugreek / spinach / drumstick / lady finger / cabbage with potato / green peas with potato / bitter gourd / ridge gourd / broccoli, etc.

 

1 bowl

Khichdi

Rice

Green gram

Carrot

Peas

Ghee

 

30g

10g

15g

5g

5g

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

METHOD OF PREPARATION

 

Flavored Water:

  • Take 200ml of water and add mint leaves or lemon juice to it.
  • If consuming with raisins/ fenugreek seeds, soak it overnight and consume it next morning.

Herbal Tea:

  • Boil 250ml of water.
  • Add mint/ basil leaves, along with ginger juice and jaggery.
  • Serve hot.

Turmeric Latte:

  • Warm 200ml of milk.
  • Add turmeric powder/shatavari kalpa and sugar to it.
  • Stir well and serve.

Stuffed Paratha:

  • Knead wheat flour into dough. Let it rest for 10minutes.
  • Roughly chop paneer and dice tomato and onion finely.
  • Add chili and spices as per taste preferences.
  • Roll the ball of dough just enough to stuff the filling.
  • Seal the stuffed ball from all the edges and roll into a paratha.
  • Shallow fry with clarified butter (cow’s ghee).
  • Serve with freshly prepared mint chutney.

Vegetable Daliya:

  • Heat a teaspoon of clarified butter, and then add mustard seeds, turmeric, coriander powder, and asafetida.
  • Roast the broken wheat in it.
  • Alongside keep 200ml of water to boil.
  • Chop onion, tomato, coriander and chili.
  • Add the boiled water to this mixture and let it cook well for 5 minutes by closing the lid well.
  • Garnish with coriander and serve.

Egg Scramble:

  • Crack a medium sized egg in a mixing bowl.
  • Beat it along with salt and pepper.
  • Heat a nonstick pan and pour this batter.
  • Add tomato and onion.
  • Shallow fry with oil.
  • Serve with bread slices.

Vermicelli Upma:

  • Heat 1 teaspoon oil in a pan and add mustard seeds, turmeric, coriander powder, and asafetida.
  • Chop onion and carrot and sauté along with peas.
  • Break the vermicelli into small parts and add water.
  • Let it cook with a closed lid for about 5-7 minutes.
  • Garnish with coriander and serve hot.

Vermicelli Kheer:

  • Sauté vermicelli in a teaspoon of clarified butter until golden brown.
  • Add milk and sugar and give it slight boil.
  • Close the lid and cook for about 2-3 minutes.
  • Add dry fruits and serve.

Vegetable Broth:

  • Dice the vegetables and add it along with water to the pressure cooker.
  • Heat it in a pan and add seasoning as per taste.
  • Serve hot.
  • (Don’t strain the water in which vegetables are cooked.)

Gulpapdi:

  • Heat a teaspoon of clarified butter and add jaggery until it melts completely.
  • In another pan, roast the wheat flour in clarified butter until golden brown.
  • Grease a plate with 2-3 drops of oil.
  • Turn off the flame and pour the melted jaggery into the flour and keep mixing it.
  • Pour it on the greased plate and cut into desired shape.
  • Add sesame seeds and serve.

Ragi porridge:

  • Heat milk in a pan and sugar to it.
  • In a bowl take ragi flour and mix it with a little amount of cold milk.
  • Add it to the heated milk and stir well.
  • Ensure there are no lumps formed.
  • Serve hot.

Spouts tikki:

  • Germinate the sprouts overnight.
  • Steam the sprouts slightly and blitz it well to form a paste.
  • Finely chop tomato, onion, coriander and add seasonings to it.
  • Make a dough and shape them into a cutlet.
  • Coat it in semolina.
  • Shallow fry the cutlets and serve with freshly prepared mint or coriander chutney.

Mix flour ladoo:

  • Roast the mix flours in oil until golden brown.
  • Add powdered sugar.
  • Take off the flame and add heated oil.
  • Make circular balls when the mixture is hot.
  • Serve.

Kadhi:

  • Mix a teaspoon of Bengal gram flour in a little amount of buttermilk.
  • Ensure there are no lumps formed.
  • Heat ghee in a pan and add seasonings.
  • Add the remaining buttermilk until warm.
  • Slowly add the Bengal gram flour paste to the heated mixture with constant stirring.
  • Let it boil for 5 minutes.
  • Garnish with coriander and serve.

Khichdi:

  • Rinse the rice.
  • Heat ghee and add seasonings.
  • Add vegetables, salt and pressure cook it.
  • Garnish with coriander and serve.

Bottle gourd / ridge gourd:

  • Wash and peel a thin skin of the bottle gourd.
  • Dice it well.
  • Heat oil in a pan and add seasonings.
  • Add water and allow it to cook for 7-8 minutes with a closed lid.
  • Add chopped coriander and serve.
  • (To improve the nutritive value you may add groundnut powder or Bengal gram dal[harbhara dal] to the vegetable)

Fenugreek vegetable:

  • Wash the fenugreek leaves properly and strain the water.
  • Chop the leaves finely.
  • Heat oil and add seasonings.
  • Add crushed garlic cloves and groundnut powder.
  • Steam the vegetable for just 2-3 minutes in a closed lid.
  • Consume immediately after preparation.
  • (To improve the nutritive value you may add green gram dal [moong dal] to the vegetable)

Spinach vegetable:

  • Wash the spinach leaves properly and strain the water.
  • Pressure cook the spinach leaves and in adequate amount of water.
  • Add groundnuts to it.
  • Blend the steamed mixture well till a paste consistency is obtained.
  • Heat oil in a pan and add seasonings.
  • Boil for 3-4 minutes in a closed lid and serve.

Drumstick vegetable:

  • Wash the drumstick well.
  • Peel the skin and keep the shavings aside.
  • Cut the drumstick into small pieces.
  • Cook it well in cooker with adequate amount of water (translucent appearance).
  • Heat oil and add seasonings along with groundnut powder.
  • Add ginger-garlic-chili paste.
  • Add the steamed drumstick and add water for the gravy.
  • Cook sufficiently for 7-8 minutes in closed lid and serve.

(To increase the nutritive value you may add Bengal gram flour the vegetable which will also give thickness to the gravy.)

Ladyfinger vegetable:

  • Wash and dry the ladyfinger.
  • Remove both the ends of the ladyfinger, and cut into small pieces.
  • Heat oil in a pan and add seasonings, onion, and groundnut powder.
  • Cook in an open pan and then close the lid.
  • Garnish with coriander and serve.
  • Green peas with potato:
  • Wash, peel and cut the potatoes into wedges.
  • Wash the green peas.
  • Make a ginger-garlic-tomato-onion paste.
  • Heat oil in a pan, add seasonings and the paste.
  • Add peas and open cook for 2-3 minutes.
  • Now add potatoes, water for gravy.
  • Let it cook for 10minutes in a closed lid.
  • Garnish with coriander and serve.

Bitter gourd:

  • Wash and peel the skin of the bitter gourd.
  • Slice the bitter gourd from between.
  • Add tamarind and salt in between the gourd.
  • Pressure cook for about 15minutes.
  • Cut into smaller pieces after properly cooked.
  • Heat oil and add seasonings to it.
  • Add the chopped pieces to and sauté well.
  • Cook for 5 minutes in a closed lid and serve.

Cabbage with potato:

  • Wash the cabbage and cut into juliennes.
  • Wash and cut potato into wedges.
  • Heat oil and seasonings along with groundnut powder.
  • Add the potatoes and roast for about 3-4 minutes.
  • Add the cabbage and cook for about 2 minutes in a closed lid.
  • Garnish with coriander and serve.

Mutton soup:

  • Get clean mutton pieces of moderate size.
  • Cut the shaft of the bones longitudinally.
  • Boil it with approximate amount of turmeric powder, rock salt, oregano (optional) and 6-7 times of water. Keep boiling until half remains.
  • Add 1 tsp of cow’s ghee (clarified butter) to 1 bowl of soup.
  • Best if had empty stomach or pre-meal. Serve fresh.

Fish curry:

  • Take a fish in a bowl. Add turmeric and salt and mix well. Set aside for marinating for 10-15minutes.
  • Dry roast coriander seeds and cumin seeds in non-stick pan.
  • Grind together roasted spices, coconut, red chili, ginger-garlic paste and some water to make a smooth paste.
  • Heat oil and sauté onion till golden brown. Add the ground paste and sauté for 2-3 minutes.
  • Add water, mix and cover the mixture by bringing it to a boil. Now add marinated fish pieces and salt.
  • Mix well and cook for 5 minutes or till fish is fully cooked.
  • Garnish with coriander and serve.