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Diet in pregnancy and breast feeding

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 or
1 katori poha /upma with vegetables or
2 chapati / 1 wheat bread with sabji or curd
1 glass milk
Or 2 eggs in any form
Mid morning snacks Any seasonal fruit , nuts , sprouts
Lunch 1 medium plate salad
1 katori daal( whole daal)
1 katori vegetable
1 katori curd/raita
3 medium size roti
Evening snacks Seasonal fruit or nuts
Dinner ( early dinner by 8pm) 1 medium plate salad
1 katori vegetable
1 katori whole daal or 1 katori curd
3 medium size roti
Dessert Optional

Tip : Mild walk advised 20 min after lunch and dinner for proper digestion .
Drink 10-12 glass of water daily.

         Some WHOLESOME FOOD OPTIONS:

Dosa/idli with sambhar
Stuffed parantha and curd
Besan chila with vegetables
Sprouted beans , chana , daal with panner , cucumber, onion , tomato and lemon
Khichdi with curd and ghee

ADD GHEE to food
Potatoes to be consumed boiled NOT FRIED
Eat all seasonal fruits and vegetables
AVOID – fried and spicy food
AVOID – road side food

AVOID GAINING EXCESS WEIGHT:
Eat steamed vegetables
Avoid fried and excess oil in curry
Eat 3 major meals , 3-4 small meals
DO NOT OVEREAT- DO NOT EAT WHEN NOT HUNGRY
Do 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 instead
you can add jaggery to any food item where you need sugar
For craving for sweet- take kishmish, jaggery ladoo, chikki , honey and dates instead of
chocolates and market products and packed sweet items like pastries and cakes
AVOID maida.

       HOW MUCH WEIGHT TO GAIN IN PREGNANCY:

PERMITTED: 12kg (if you are average weight before pregnancy )
18 kg- if you are under weight
7-8 kg – if you are overweight
During 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

            4 must have food groups in diet during pregnancy:
  1. Lean protein: lentils, beans, cheese, milk, fish, eggs, meat, tofu and nuts.
    Each meal should include any of above.
    Benefit: supports baby’s growth and development
  2. Whole grains: multigrain chapatti, oat meal, wheat bread and brown rice.
    Half of your carbohydrates /day should come from whole grains.
  3. Dairy: milk, curd/yogurt or cheese.
    They should include 3-4 servings /day.
    Benefit : good source of calcium
  4. Fruits and vegetables: 3-4 servings of fruits and vegetables each /day is advised


Iron rich foods in pregnancy:

  • Green leafy vegetables (palak, methi, sarson)
  • Legumes like soyabeans, chick peas
  • Dry fruits like dates, kishmish, apricot
  • Nuts and seeds like peanuts, pista, almonds, pumpkin seeds, seasame seeds (eg Til ladoo)
  • Beetroot, jaggery
  • Fruits like Pomegranate (anar), apple
  • Non vegetarian food like liver, egg, chicken breast, sea food.


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:

  • It is advisable to drink a glass of water / milk before you feed baby so as to maintain a good supply of milk. Keep yourself hydrated.
  • DO NOT DIET AND PLAN TO LOOSE WEIGHT when you are breast feeding.
  • Iron and calcium supplements to be continued. Iron till 3 months post delivery and calcium till breast feeding is continued.

What to AVOID when breast feeding-

  • SPICES- it causes peculiar smell to breast milk, causing repulsion for baby for milk
  • ALCOHOL & CIGARS
  • Excess coffee and tea ( 2cups/day is acceptable)

 

TRADITIONAL RECEPIES DURING BREAST FEEDING :

  • Chikis, ladoo of dryfruits and goond , panjiri – you can have all this
  • 1-2 spoons of panjiri and 1 ladoo early morning helps to keep up your energy level whole day.
  • Drink clear vegetable soup- you will get vitamin and minerals from it
  • Wash green vegetables before cutting and peeling off skin – to prevent loss of nutrients from it
  • Boil whole potatoes – do not cut and boil.
  • Avoid re-heated food and stored food of > 24 hrs in fridge.

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