Pregnancy is always precious whether conceived through IVF or naturally. Dr. Shweta Goswami explains about the diet, precautions and dos & don’ts a woman should follow when she is pregnant.
In First Trimester Don’t force feed during the first 3 months of pregnancy, as you may feel nauseous all the time. Take a small meal every 2-3 hours rather than taking a heavy meal. Focus more on taking fluids regularly to avoid dehydration. Avoid Nuts, Caffeine, Papaya, and pineapple in the first 3 months of pregnancy.
Pregnancy Diet Plan
- EAT RIGHT DURING PREGNANCY: In your first trimester, you need to eat folate-rich foods as well as take a folic acid supplement. We have highlighted in light orange foods that are rich in folic acid. You’ll need plenty of iron-rich foods as well to help your body make red blood cells for your growing baby. We have highlighted in green foods that’s contain iron. If you’re feeling nauseous, foods rich in vitamin B6 may help with morning sickness. We have highlighted in brown foods that are rich in vitamin B6. Throughout pregnancy, you need to limit your caffeine intake as it can pass on to your baby.
|Monday||*Daliya with watermelon seeds *Coconut water||*Sapodilla (Chiku)||*Soybeans potato curry *Okra *Curd *Chapati/rice||*Lemon water||*Moong dal *Colossian(Arbi) and fenugreek(Methi) *Chapati/rice|
|Tuesday||*Sprouts parantha *Buttermilk||*Banana||*Spinach and corn *Potato and cauliflower *Chapati/rice||*Jal jeera||*Peas and mint soup *Pasta with tomato sauce|
|Wednesday||*Sautéed mushrooms *Whole wheat toast *Banana milkshake||*Pomegranate||*Mixed dal *Carrot and peas *Curd * roti||*Mango panna *Roasted peanuts||*Kadhi *Cumin and potato (Aloo jeera) *Chapati/rice|
|Thursday||*Tomato and cucumber sandwich with mint chutney *Sweet lime juice||*Apple||*Black gram dal *Brinjal *Curd *Chapati/rice||*Coconut water *Roasted chick peas(chana)||*Spinach and Paneer *Crispy lotus stem (Kamal kakdi) *Roti|
|Friday||*Semolina (Sooji) cheela with mixed vegetables *Green Tea||*Watermelon||*Red lentil *Fenugreek and potato ( Aloo Methi) *Beetroot salad *Chapati/rice||*Amla juice *Steamed green gram sprouts||*Kidney beans *Bitter gourd *Curd *Chapati/rice|
|Saturday||*Sabudana, upma *Sweet lime juice||*Grapes||*Mustard greens *Jaggery and curd *Mixed flour roti||*Butter milk *Roasted corn||*Horse gram curry *Capsicum and cauliflower * roti|
|Sunday||*Masala dosa with sambhar *Coconut chutney *Green tea||*Mango||*Vegetable khichdi *Onion and min raita *Roasted papad||*Pomegranate juice *Oats, upma||*Peas and potato curry *Pumpkin *Poori|
NOTE: one glass of milk daily before bed.
WEIGHT GAIN DURING PREGNANCY
On an average a pregnant women can gain 12 kg based on their BMI. This is not just the weight of your body but also includes the weight of amniotic fluid, placenta, and increased fat storage.
Pregnancy weight distribution
- Baby: 2-3.5 kg
- Amniotic fluid: 4-6 kg
- Increased volume of blood: 1-1.7 kg
- Fat storage: 1-3.4 k
- How much weight should I gain? Here is the pregnancy weight gain chart based on your BMI:
- Early Pregnancy BMI (< 10 weeks) Overall Pregnancy Weight Gain Range Underweight <18.512.5 – 18 kg Normal weight 18.5 – 24.911.5 – 16 kg Over weight 25.0 – 29.97 kg – 11.5 kg Obese > 30.05 kg – 9 kg
- Do’s and Don’t
- Drink 10-12 glasses of water daily.
- Take supplements and Medicine on time.
- Try to eat lots of fruits and vegetables as possible. Must add pomegranate to your diet.
- Healthy beverage options are lime juice, buttermilk, clear soups, green tea, vegetable juices, tender coconut water
- Try to eat slowly, savoring each bite as you go along.
- Use 2-3tsp of oil in a day for cooking.
- Regular exercise including Yoga, Meditation and all Breathing Exercise.
- Try to avoid sugary and fried foods like pastries, sweets, burgers, pizzas, vada, samosa, puffs etc., No Junk food. Only homemade food items.
- STOP when you feel that you can eat a little more and there is some space left in your stomach.
- Try not to sleep immediately after a meal Have a walk at least for half an hour.
- Try and avoid processed foods as far as possible. Eg. Papads, pickle, canned foods, ketchups and jams, jellies, preserves, canned soups and juices, ready to eat foods.
- Try to avoid caffeine drinks like coffee, green tea.
- Stop alcohol and smoking