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Diet Chart for Pregnant Women - 21 to 24 Weeks


Discussions on "Diet Chart for Pregnant Women - 21 to 24 Weeks" in "Preggers Health & Nutrition" forum.


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    Diet Chart for Pregnant Women - 21 to 24 Weeks

    Read Below the Article for Diet Plan for 21 to 24 weeks Pregnant women...

    Source: babycenter.in

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    Last edited by Parasakthi; 17th Dec 2012 at 06:32 PM.
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    Re: Diet Chart for Pregnant Women - 21 to 24 Weeks

    Your changing body

    You will look pregnant now, and it can be tempting to eat for two. Your body has become more efficient in taking nutrients out of food, so you do not need to eat much more than usual. You do, however, need to eat a varied, healthy range of all food groups -- some vegetables, some fruit, some carbohydrates (preferably wholegrain), some protein such as meat, eggs, nuts, or pulses -- and some low fat dairy foods every day.

    At this stage in pregnancy, it can be difficult to come to terms with your new shape and you may feel that you have lost your figure forever. Although it can be tempting to overeat, unnecessary weight gain can be difficult to shift later.

    Aim for an additional 200-300 calories each day. This is equivalent to about two chapattis or idlis, one stuffed parantha, two slices of wholegrain toast and margarine/butter, a jacket potato with an ounce of cheese, one slice of cheese on toast, a serving of upma or poha, or just an extra glass of milk.

    Eating sensibly will curb hunger, provide you and your baby with the nutrients you need, and help you to manage your weight.


    Last edited by Parasakthi; 2nd May 2012 at 06:00 PM.
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    Re: Diet Chart for Pregnant Women - 21 to 24 Weeks

    Food for you

    When you are tempted to munch your way through a packet of biscuits, why not investigate the fruit bowl instead? An apple or pear will release sugars much more slowly into the bloodstream and will help prevent the peaks and troughs caused by eating for instant energy.

    If biscuits are really all you want, eat some fruit first and then eat one or two biscuits. That way your craving for biscuits is met (in part), you have eaten some vitamins, you have energy for later, and you will have eaten fewer empty calories.

    Make life easier by keeping a supply of fruit, vegetables, bread, nuts and seeds at home and work to snack on.


    Last edited by Parasakthi; 2nd May 2012 at 06:00 PM.
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    Re: Diet Chart for Pregnant Women - 21 to 24 Weeks

    Get the most from your food

    If you are eating a varied diet, make sure you don't undo your hard work. For example, drinking tea or coffee at mealtimes can reduce the amount of iron your body can absorb from the food you eat. This is because these drinks contain tannins, which interfere with mineral absorption. If you want a cup of tea or coffee, wait at least 30 minutes after your meal.

    Eating a large amount of wholegrain foods (brown rice, whole meal pasta, wheat bran, wheat germ, multi grain bread and flour) is good for most people, but, in excess, can reduce the amount of calcium, iron and zinc your body can absorb. Some vegetables, such as spinach, contain these minerals, but they too are bound by compounds called phytates.


    Last edited by Parasakthi; 2nd May 2012 at 06:00 PM.

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    Re: Diet Chart for Pregnant Women - 21 to 24 Weeks

    Need of Iron supplement?

    Although some doctors like to recommend iron supplements to all pregnant women, they can cause constipation in some. If your doctor says that you are anaemic, you may need to take iron supplements and also eat iron-rich foods, such as leafy greens, like spinach (paalak), mustard greens (sarson), fenugreek leaves (methi leaves), mint (pudina), coriander (dhania), and radish (moolie leaves), black grapes and pomegranate are good sources of iron.

    Other iron rich foods are Lean red meat, poultry, fortified breakfast cereals, rice flakes, roasted bengal gram, wheat germ, wheat bran, and oat bran, dry fruits such as raisins, dates and canned sardines. You could also sip some lemonade (nimbu pani) or warm water to which grated amla (Indian gooseberry) is added along with your food. Try adding a dash of lemon juice to your salad, vegetables or dal -- the vitamin C in the lemon helps iron absorption.


    Last edited by Parasakthi; 2nd May 2012 at 05:59 PM.
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    Re: Diet Chart for Pregnant Women - 21 to 24 Weeks

    Food for your baby

    This is the time when your baby starts to develop his immune system and protective fatty tissue. You need to provide a balanced diet to support his development. Include a wide variety of foods, as well as many iron-rich foods:- essential to you both at this stage in your pregnancy.

    Getting on with your vegetarian lifestyle

    A vegetarian diet can provide iron and also other minerals and vitamins. Even if you do eat meat, include a few vegetarian recipes in your diet:

    Eat beans and pulses As well as providing energy and fibre, peas, kidney beans, chickpeas, nuts, soya bean, tofu and pulses contain some iron and should form a regular part of everyone's diet. You could also include whole-wheat flour, whole black gram flour, soybean flour, brown rice, whole cereals like whole moong dal, whole masoor dal, black gram.

    Maximise your intake A serving of orange juice, lemonade, tomatoes, or other vitamin C-rich foods with your meal will optimise your absorption of iron.

    Top up your calcium If you don't eat dairy foods, you may need to take a calcium supplement and eat calcium-fortified foods. Include calcium rich plant sources such as almonds, beans, broccoli, figs, leafy green vegetables, cabbage, cauliflower, soya bean and tofu. Try our calcium enriched meal plan.


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    Re: Diet Chart for Pregnant Women - 21 to 24 Weeks

    Snacks and drinks

    Be guided by your appetite, but at this stage in pregnancy your energy needs increase very little. If you need a snack, make it a nutritious one. Here are some suggestions that should help fill you up:

    • fortified breakfast cereal with milk.You could also blend soaked and peeled almonds with some cold milk and sugar and enjoy a refreshing and nutritious glass of "Badaam milk". Check out our healthy and alcohol-free drink options. Increase the nutritional value of your regular breakfast cereal by adding figs, almonds, raisins and walnuts
    • paranthas or chapattis stuffed with potatoes, cauliflower, radish (moolie), fenugreek leaves (methi), spinach (paalak), bathua, dals and even minced or cooked strips of chicken breast
    • baked beans on toast or grilled open toasts topped with lots of veggies such as tomatoes, capsicum, peppers, corn and mushrooms. You could also add a few chunks of cottage cheese (paneer) to make a delicious paneer toast
    • roasted Bengal gram, upma, vegetable idlis or poha.
    • natural or fruit yogurt mixed with chopped banana, peaches, apricot, pomegranate, mango, pear, prunes or dried apricots
    • if you like pakoras once in a while, try making them with mixed vegetables such as onions, potatoes, cauliflower, brinjal and spinach
    • don't forget to drink plenty of fluids: water - at least eight to ten glasses each day. Other nutrient rich drinks are coconut water, cucumber juice, buttermilk, lassi, nimbu paani(lemonade), home made jal jeera and aam panna in the summers.

    In winters, when carrots, oranges, nectarines and tangerines are available you can have mixed vegetable and fruit juices everyday with a slice of beetroot and a dash of lemon. Vegetable soups and warm water with grated amla (Indian gooseberry) are other healthy options.



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    Re: Diet Chart for Pregnant Women - 21 to 24 Weeks

    Thank you so much for the elaborate food chart list.

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