Balance diet during pregnancyImage Credit source: getty image
During pregnancy, women need to pay more attention to their diet, because it is very important for the health of the child and the mother. In this pregnancy phase, many hormonal changes occur in a woman’s body and due to this, there is even greater need for proper nutrition. If the right amount of protein, iron, calcium, folic acid, and other essential nutrients are not taken in the diet during these 9 months, then it can have a negative impact on the development of the mother as well as the baby in the womb. A balanced diet is very important for the physical and mental development of the child. In the guidelines issued by ICMR i.e. Indian Council of Medical Research, it has been explained in detail what should be taken from breakfast to lunch and dinner during pregnancy.
During pregnancy, nutrients like folic acid are helpful in preventing neural tube defects, while iron and vitamin B12 protect against anemia. Protein helps in building muscles and tissues of the fetus and the mother also does not feel tired. Calcium helps in building bones and strengthening them. Apart from this, a balanced diet is also necessary during pregnancy to avoid problems like fatigue, constipation, high BP, diabetes and to maintain immunity. So let us know what the ICMR guidelines say about pregnancy diet.
take milk at 6 in the morning
These dietary guidelines have been issued by ICMR for a healthy pregnancy, in which the weight of the woman should be at least 55 kg according to her height before pregnancy. First of all, after waking up in the morning, one should take 150 ml milk at 6 o’clock. This provides 110 calories.
breakfast should be like this
During pregnancy, a woman should take 60 grams of whole grains, 75 grams of vegetables, 20 grams of pulses, 20 grams of nuts and 5 grams of oil for breakfast. This will give a total of 425 calories. It is better to have breakfast by 8 o’clock. This will also provide good amount of nutrients and you will not feel tired till afternoon.
Have these things in lunch
According to ICMR guidelines, during pregnancy, a woman should include 100 grams of rice or 100 grams of phulka i.e. chapatti in her lunch. Apart from this, take 30 grams of pulses or meat, otherwise take vegetable curry along with root vegetables, take at least one and a half cups. It should contain 15 grams of oil, 200 ml curd, 100 grams of fruits and 75 grams of leafy green vegetables. This will give you at least 830 calories. Have lunch by 1 o’clock in the afternoon.
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evening snacks
During pregnancy, evening snacks should include some nuts like almonds, walnuts, peanuts and some oil seeds like sesame. Only 20 grams is enough and take 50 ml milk with it. This will provide 135 calories. Snacks should be taken at 4 pm.
meals for dinner
Talking about dinner, take rice or 60 grams of phulka. Apart from this, take 25 grams of arhar dal or gram i.e. at least half a cup. Green leafy vegetables 75 grams i.e. half cup and mixed vegetable curry with roots one and a half cup. It should contain 10 grams of oil and also take 50 grams of fruits. This will provide 485 calories. It is best to have dinner at 8 o’clock.