Pregnancy Diet

What to Eat for a Healthy Pregnancy

During pregnancy, many women crave foods like raw mango or tamarind. While it’s natural to have cravings, it’s important to maintain a balanced pregnancy diet because you’re eating for two. Your taste preferences can influence your baby’s future eating habits, so a nutritious diet is essential.

Sample Indian Pregnancy Diet Plan

Morning (After Waking Up)

• One tumbler of milk or coffee
• A small handful of dry fruits like almonds and raisins for protein and iron

Breakfast

• Seasonal fruits to provide multivitamins and prevent constipation
• Choice 1: 2 dosas or 4 idlis with vegetable-rich sambar
• Choice 2: 3 idiyappams or 3 appams with vegetable kurma or stew
• Eggs (boiled, omelette, or scrambled) – a must-have for protein

Morning Snack

• Freshly prepared vegetable soup (avoid store-bought soups)
• Vegetable salad (carrot, cucumber, etc.) with salt, pepper, and lime juice
• Avoid biscuits

Lunch

• Choice 1: Small portion of rice with vegetables and chicken or fish (home-cooked, not restaurant food)
• Choice 2: 2-3 chapatis with dal, vegetables, and curd
• Include greens (keerai) for essential nutrients
• If vegetarian, opt for paneer or cheese as calcium sources
• Curd rice is a healthy option

Evening Snack (Choose one)

• Homemade sandwich
• Fresh fruit juice or fruit platter
• Roasted chickpeas (kadalai) or sprouted beans
• Dates or dry fruits
• A cup of green tea
• Avoid deep-fried snacks like vadai

Dinner

• 2 dosas or rotis with dal or chicken
• A glass of buttermilk or plain milk

Important Tips for a Healthy Pregnancy Diet

• Diabetic? Avoid sweets like sugar, honey, jaggery, and palm sugar (karupatti).
• High BP? Limit salt intake.
• Walk carefully for at least 20 minutes daily.
• Take a short afternoon nap.
• Avoid outside food to prevent infections.

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