Important Tips, Pregnancy Care
Congratulations welcome to your journey towards motherhood
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.
DIET CHART
| Day | Breakfast | Snack | Lunch | Snack | Dinner |
|---|---|---|---|---|---|
| Mon | Daliya + seeds Coconut water |
Chiku | Soybean curry Okra Curd Roti/Rice |
Lemon water | Moong dal Arbi–Methi Roti/Rice |
| Tue | Sprout parantha Buttermilk |
Banana | Spinach–Corn Aloo–Gobhi Roti/Rice |
Jal jeera | Peas–Mint soup Pasta |
| Wed | Mushroom sauté Toast Banana shake |
Pomegranate | Mixed dal Carrot–Peas Curd Roti |
Mango panna Peanuts |
Kadhi Aloo jeera Roti/Rice |
| Thu | Veg sandwich Sweet lime juice |
Apple | Urad dal Brinjal Curd Roti/Rice |
Coconut water Roasted chana |
Palak paneer Kamal kakdi Roti |
| Fri | Sooji cheela Green tea |
Watermelon | Masoor dal Aloo methi Beet salad Roti/Rice |
Amla juice Sprouts |
Rajma Karela Curd Roti/Rice |
| Sat | Sabudana upma Sweet lime juice |
Grapes | Sarson saag Curd + jaggery Multigrain roti |
Buttermilk Roasted corn |
Horse gram curry Capsicum–Gobhi Roti |
| Sun | Masala dosa Sambhar Green tea |
Mango | Veg khichdi Onion raita Papad |
Pomegranate juice Oats upma |
Aloo–Matar 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
