Moms-friendly foods: pregnancy diet chart

Maintaining a nutritious and healthy diet is essential for overall mental and physical well-being, particularly for women facing conditions like PCOD/PCOS and those who are pregnant. Adopting a healthy lifestyle during pregnancy is especially important as it directly impacts the wellness of both the mother and the developing child. It sets the foundation for both mother and child’s positive and enduring quality of life. Gynaecologists globally advocate for pregnant women to follow healthy lifestyles and adhere to pregnancy diet charts prescribed by dieticians.

What is a healthy diet for pregnant women?

One wonders what to eat and what not during pregnancy to provide all types of nutrients needed during these nine months; as a new mother, it is a difficult task to work with all mood swings, pains, nausea, and many more struggles. Many dieticians and nutritionists have suggested many healthy eating habits during pregnancy, but some of the many points to remember are:

1. NUTRIENT-RICH FOODS
   -Increase intake of nutrient-rich vegetables like carrots, sweet potatoes, pumpkin, spinach, cooked greens, tomatoes and red sweet peppers for vitamin A and potassium.
   -Fruits like mangoes, prunes, bananas, apricots.
   -Whole grains like brown rice, millet, oatmeal, bulgur, and whole wheat bread.
   -Protein-rich foods like chicken, lean meats, beans and lentils, nuts and seeds.

2. FOLIC ACID INTAKE
-At least 400 micrograms of folic acid before conception and at least three months afterwards.
-Dark green leafy vegetables, like broccoli, turnip greens, and spinach, are rich in these.

3. CALCIUM-RICH FOODS
-Milk is the most known and followed way to intake calcium. It can be taken in many forms, like cheese, butter, ghee, etc.

4. IRON SUPPLEMENTS
-Ensure the intake of iron-rich foods like Lean meats, beans, and fortified cereals into your diet before considering supplements. Still, under the supervision of a proper health care guide and nutritionist, one can have the supplements as prescribed by them.

5. OMEGA 3 FATTY ACIDS
-Adequate use of omega-3 fatty acids is vitally important during pregnancy. Some foods rich in these are fish and other seafood and plant         oils like flaxseed, soybean, etc.

6. HYDRATIONS
-Drink water at least 8-10 glasses throughout the day.
-Avoid excessive use of caffeine in your diet. Instead, use herbal tea.

7. FOOD SAFETY MEASURES
-During this crucial period, one should keep in mind all the rules and regulations of having safe food, like Avoid Raw seafood, unpasteurised dairy, excessive caffeine, alcohol
Note :- Limit Processed foods, high-mercury fish.

 BE IN CONSULTATION WITH HEALTHCARE PROVIDER.

One should never forget that home remedies can sometimes work differently with each individual, so avoiding unnecessary use of these should be kept in mind and being in consultation with DRs and dieticians should be prioritised.

A pregnancy diet plan should always be discussed under the proper supervision of well-known dieticians RUKHSANA AZHAR, a renowned dietician from DIET4U WELLNESS. One of the best advisors on health and nutrition.

PREGNANCY DIET CHART AND MEAL PLAN

The diet plan mentioned above, combined with a daily consumption of lukewarm milk after dinner, is recommended for ensuring the unborn baby’s healthy growth and the mother’s overall wellness. The reputable nutritionist, Dietician Rukhsana Azhar verified and inscribed this diet chart. Following this diet plan and incorporating a 30-minute daily walk into the routine is advised for maximum health benefits during pregnancy.

Why a pregnant woman should follow a pregnancy diet chart?

A pregnancy diet chart or plan should be followed for the well-being of both the woman and the child; it’s crucial for several reasons:

Fetal development: supporting healthy growth of the fetus and maintaining its nutritional needs.

Preventing complications during labour: helps during labour and decreases risks of complications.

Weight management: It decreases the risks of being overweight during pregnancy and helps the baby achieve a healthy weight.

Dietitian Rukhsana Azhar, a nutritionist, imparts valuable advice on maintaining a healthy lifestyle during pregnancy through her website, Diet4u Wellness. Her insights offer a better understanding of pregnancy’s challenges and empower individuals to make decisions about their well-being. Exploring her website, Diet4u provides a source of knowledge that clears mainly all pregnancy-related aspects, aiding individuals in making sound choices for a healthier and more informed pregnancy journey.

SOME FAQs RELATED TO DIET PLAN DURING PREGNANCY.

Q1. Can I continue drinking tea/coffee during pregnancy?

Generally, nutritionists advise limiting caffeine intake during pregnancy and switching towards herbal tea and coffee.

Q2. Is it normal to gain weight during pregnancy?

Some healthy weight gain is very average during pregnancy, But gaining more than 25-30 kg can’t be considered normal and should be worked upon.

Q3. Can I exercise during pregnancy?

Yes, but first consult your healthcare provider and also under the supervision of well-trained trainers.

Q4. Can I indulge in cravings?

Occasional treats are fine, but following a balanced diet is healthier.

In conclusion, a carefully crafted pregnancy diet plan plays a vital role in maintaining a check on the mother and the child. It ensures the intake of essential nutrients in proper amounts, and it not only supports the mother’s well-being but also contributes to the growth of the unborn child.

Ultimately, consultation with healthcare providers ensures a healthy environment and helps deal with many problems faced during pregnancy.

Dietitian Rukhsana Azhar

Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management ,  etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I  loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.