- Dec 2, 2011
Congratulations Pregnant Ladies.
Now let us see the Food chart which may be followed by the Preggers, in general.
Try to avoid foods from outside, fried foods, Spicy foods.
Many people say that Pregnant lady should eat for two members ie., for herself and her child inside her. Please keep this in mind that This is not at all true but only a Myth. You can eat normally , how much ever you can eat. If more amount of food is taken, you may gain lot of weight and it may result in the difficulty during pregnancy and during delivery. So, this is not advisable.
If your health condition is normal , without high Blood pressure or without High Sugar levels, the below food chart may be followed.
Or else, if you are suffering from any of the above or any other ailment, please do follow the Food chart suggested by your Gynaecologist and the concerned Nutritionist.
The most necessary foods are:
Carbohydrates : These can be obtained from Rice, Wheat, other grains, few vegetables like potato, Chocolates etc.
Proteins : These can be obtained mainly from all kinds of Pulses.
Fats can be obtained from the oils used for cooking
Calcium Can be obtained from all the Greens, Oats, Milk and it's products.
Iron can be obtained from the Greens, Dates, Pomegranates, Raisins, Jaggery, Honey.
Zinc can be obtained from green vegetables, few fruits, Milk and it's products.
Phosporous can be obtained from green vegetables, Brinjal, Banana fruit , Milk and it's products.
Sodium can be obtained from Greens, fruits and regular salt.
Iodine can be obtained by using Iodised Salt and few greens, fruits.
Vitamins can be obtained from green vegetables, milk and it's products
Drink enough of water throughout the day.
Now comes the Food Chart :
Once you brush your teeth, drink a glass of water. Then you can have a cup of tea (this is more preferable than coffee) You can also use Honey with this tea instead of sugar (but this is not compulsory). Along with this you can have Marie Biscuits or Rusks.
After 15 minutes, you can have 4 to 5 Dates.
3 to 4 numbers of Idlis or Dosa or Bread slices or 2 cups of Pongal or 3 Chapathis . As the side dish, you can take Sambhar or gravies with lots of vegetables, anything which is not Spicy.
You can take 1 slice of Cheese Thrice in a week.
If you take egg, then 1 egg can be taken as a whole.
At the end of the Breakfast a glass of Milk is a must.
11.30 - 12 a.m.
A cup full of Sprouts ,
Any kind of fruits as a whole. Fruit as a whole is preferred to the fruit juices. To be on the safe side you can avoid Papaya (though it is said that Raw Papaya produces lot of heat and it is not advisable during pregnancy)
Rice with Sambhar, Rasam and lots of Vegetables, one koottu (which will be prepared with moong dhal) or 3 Chapathis with lots of vegetables as side dish. with 1 teaspoon of Ghee
Along with the rice, atleast 1/2 a cup of Thoor dhal is a must.
One cup of any type of Greens (keerai) is a must.
A cup of curd is a must .
By 4 p.m.
A cup of Milkshake with any fruit or vegetable.
Vegetable or Fruit salads can be had. Please avoid this salad from outside (especially from the office canteens or hotels) They should be cleaned thoroughly.
If necessary any kind of light tiffin or 2 pieces of sandwich etc.
By 6 p.m.
A cup of Tea with Biscuits.
4 to 5 Almonds or Raisins .
You can also have snacks made out of Jaggery. Please try to avoid Sesame (ellu) during pregnancy, to be on the safe side.
Dinner by 8 p.m.
Rice preferably with a cup of curd or 2 - 3 Chapathis with vegetables .
You can avoid Pickles and instead you can have thuvaiyals , sambhars.
Before going to bed
A full glass of Milk.
Enjoy your pregnancy in a healthy way.
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