Ideal Indian Diet for Expecting Mums

Becoming a parent is a journey of creating a new life and is a commitment filled with excitement.

Right from planning for a baby, confirmation of the pregnancy, pre- & post- natal care to neo-natal & paediatric care, it seems like you are venturing into new arenas, about which you do not know much about.

To make this journey memorable & happy, all you need is to make few changes, like – eating wisely, keeping fit, avoiding harmful things and most importantly visiting your doctor regularly for a healthy pregnancy.

Your diet forms an important & integral part of your pregnancy. Your food intake is something under your control, which you can regulate according to your & your baby’s needs.

Here is a list of nutrients that you ideally need during a healthy pregnancy. Keep this list handy so that you can use the ingredients in your daily cooking as well.

PROTEINS

SOURCES – Meat, Fish, Poultry, Dairy products, Dried beans, Peas, Nuts, Pulses, Grams & some vegetables.

WHY YOU NEED – Build tissues that form the baby, aid the growth of placenta and help strengthen the uterus.

CARBOHYDRATES

SOURCES – Flour, Cereals, Fruits, Starchy vegetables, Honey and Milk.

WHY YOU NEED – Energy-giving foods, which if taken in excess can cause obesity during pregnancy as well.

cereals

VITAMINS

VITAMIN A

SOURCES – Dairy products, Fish liver oils, Butter, Carrots, Apricots, Tomatoes, Green vegetables.

WHY YOU NEED – Good for the skin, eyes, bones and many other internal organs.

meat

VITAMIN B GROUP

SOURCES – Green leafy vegetables, Whole wheat products, Liver, Kidney and Brewer’s yeast.

WHY YOU NEED – Helps prevent constipation, nervousness, skin problems, increase energy level and form red blood cells.

VITAMIN C

SOURCES – Citrus fruits, Berry fruits, Green vegetables, Salad vegetables, Peppers, Tomatoes.

WHY YOU NEED – Strengthens the placenta, aids absorption of iron, helps in the formation of baby’s skin, ligament and bones.

Vibrant Produce

VITAMIN D

SOURCES – Fish liver oils, Fish, Eggs, Butter, Cheese, Liver.

WHY YOU NEED – Helps the body to absorb calcium which is essential to build and strengthen bones.

VITAMIN E

SOURCES – Apples, Carrots, Cabbage, Celery, Eggs, Olive oil and Sunflower seeds.

WHY YOU NEED – Helps the circulatory system.

MINERALS

CALCIUM

SOURCES – Dairy products, Millets, Fish, Nuts, Oranges, Raspberries, Dried fruits, Turnips, Cauliflower and Sesame seeds.

WHY YOU NEED – Build bones and teeth of growing baby.

calcium

IRON

SOURCES – Spinach, Meat, Cereal products, Cocoa, Nuts and Eggs.

WHY YOU NEED – Helps protect your unborn baby against birth defects of spine and brain.

FOLIC ACID

SOURCES – Green leafy vegetables, Beans, Whole grain cereals and nuts, Liver.

WHY YOU NEED – Prevents anaemia in the baby. The mother has to store a reserve of iron while lactating the baby. The baby continuously taps the mother’s supply of iron inside the womb & after birth as well, since breast milk has little iron content only.

glv

ZINC

SOURCES – Yogurt, Lean meat, Wheat germ, Legumes.

WHY YOU NEED – Important for fetal growth – in the formation of all organs of the baby. It also helps prevent intra-uterine growth retardation.

In general, keep your oil or fat intake and salt in your food less to avoid putting lots of weight, hypertension, etc.

Hope this detailing on what to eat while expecting helps you plan your regular diet! šŸ™‚

– A Crappy Mom

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