Diet in pregnancy and breast feeding
Tip for : 1st trimester (Till 3 months) :Before getting up from bed in early morning:- eat 4-5 kishmish with 5-6 almonds (overnight soaked) or 1 toast or 2 biscuit . (This prevents excessive morning sickness) Breakfast 1 katori dalia or1 katori poha /upma with vegetables or2 chapati / 1 wheat bread with sabji or curd1 glass milkOr 2 eggs in any formMid morning snacks Any seasonal fruit , nuts , sproutsLunch 1 medium plate salad1 katori daal( whole daal)1 katori vegetable1 katori curd/raita3 medium size rotiEvening snacks Seasonal fruit or nutsDinner ( early dinner by 8pm) 1 medium plate salad1 katori vegetable1 katori whole daal or 1 katori curd3 medium size rotiDessert Optional Tip : Mild walk advised 20 min after lunch and dinner for proper digestion .Drink 10-12 glass of water daily. Dosa/idli with sambharStuffed parantha and curdBesan chila with vegetablesSprouted beans , chana , daal with panner , cucumber, onion , tomato and lemonKhichdi with curd and ghee ADD GHEE to foodPotatoes to be consumed boiled NOT FRIEDEat all seasonal fruits and vegetablesAVOID – fried and spicy foodAVOID – road side food AVOID GAINING EXCESS WEIGHT:Eat steamed vegetablesAvoid fried and excess oil in curryEat 3 major meals , 3-4 small mealsDO NOT OVEREAT- DO NOT EAT WHEN NOT HUNGRYDo walking 1/2 hour per day in evening or after dinner.DO basic household works- there is no restriction in it.AVOID lifting up heavy weights.RECREATE your hobbies, keep busy.AVOID white sugar, eat JAGGERY insteadyou can add jaggery to any food item where you need sugarFor craving for sweet- take kishmish, jaggery ladoo, chikki , honey and dates instead ofchocolates and market products and packed sweet items like pastries and cakesAVOID maida. PERMITTED: 12kg (if you are average weight before pregnancy )18 kg- if you are under weight7-8 kg – if you are overweightDuring pregnancy weight gain starts from 5th month so do not panic if weight is stable before it.Even after it >1 kg in a week is not acceptable.Weight gains maximum between 6th to 8th month Iron rich foods in pregnancy: DIET IN BREAST FEEDING:Breast feeding females need more calories and energy than pregnant females. The diet chart overall is the same but the amount of food to be consumed can be increased as per the hunger. TIPS for breast feeding mothers: What to AVOID when breast feeding- TRADITIONAL RECEPIES DURING BREAST FEEDING :