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Indian Food Chart for Pregnancy

Pregnancy Diet

YOUR DIET DURING PREGNANCY

Although the phrase “balanced diet” is so commonly used in our daily lives, very few of us actually know what it means. This is simply because we are unaware of what a balanced diet should comprise of.

I remember being absolutely at a loss for I did not know which food consumed by me had what dietary composition. It was only later that I understood the meaning of the term “balanced diet” which refers to eating a variety of foods chosen from each of the six major nutrient group viz. protein, carbohydrates, fats, vitamins, minerals and water.

A balanced diet will also enable you to have an easy pregnancy that is free of complications like heartburn and free from digestive disorders like constipation, diarrhoea etc.

To assure a healthy pregnancy, you should supplement your diet with these major nutrients from the basic food groups mentioned below:
1. Cereals like wheat, jowar, bajra, ragi (nachni), rice etc.
2. Pulses like dals (moong dal, chana dal etc.) and legumes (matki etc.)
3. Dairy products like milk, pasteurized cheese, paneer, curds etc.
4. Fruits like banana, chickoo etc. and Vegetables like peas, pumpkin and green leafy vegetables like spinach, fenugreek etc.
5. Fats like ghee, oil, butter, sugar should be consumed in moderation. Have plenty of water and other fluids like juices, soups, buttermilk and milk shakes.

Now that you know exactly what a balanced diet should comprise of, here is a self-explanatory food guide, to know the various food groups and the quantities you can eat.

DAILY FOOD GUIDE DURING PREGNANCY

FOOD GROUPS No. of servings per day What makes 1 Serving? Suggested Recipes
CEREALS AND THEIR FLOURS
whole wheat flour, unpolished rice,
Jowar, Bajra, Ragi (Nachni) bulgur
wheat (dalia, corn, whole wheat pasta, whole wheat bread etc.		 6 to 10 servings 1 slice of whole wheat bread (25 gm)*
Or
2 phulkas (30 gm)*
Or
1 chapati (25 gm) *
or
1 paratha (25 gm)*
Or
1/2 cup all cooked cereals and pasta		 Oats Palak and Sprouts Mini Uttapa, Paushtic Roti, Bajra Khichdi, Easy Cheesy Vegetable Pasta
PULSES
Whole
Moong, lobhis beans, rajma,
chick peas (kabuli chana), etc.
Sprouts
Moong, rajma, matki etc.
Masoor dal, chana dal, urad dal etc.
Flours
Moong dal flour, chana dal flour ( besan) etc.		 2 to 3 servings 1/4 cup raw whole pulses (35 to 40 gm)*
Or
1/2 cup cooked whole pulses(70 to 80 gm)*
Or
1/2 cup sprouts (60 to 80 gm)*
Or
1/2 cup of raw or cooked dals(70 to 80 gm)*
Or
1/2 cup of flours (40 to 60 gm)*		 Chick Pea Salad with Minty Curd Dressing, Sprout and Fruit Bhel, Hariyali Dal, Moong Dal Dosa
VEGETABLES
Carrots, beetroot, Cucumber, Eggplant, french beans, cluster beans (gavarfali), (gavarfali), Cauliflower etc.

Leafy Vegetables
Spinach (Palak), Fenugreek (Methi), lettuce, radish leaves, coriander, Cow pea (chawli) leaves,Colocasia, Cabbage etc.		 3 to 5 servings 1/2 cup raw vegetables (50 to 70 gm)*
Or
1/2 cup cooked vegetables (50 to 70 gm)*
Or
1 cup raw leafy vegetables (15 gm of vegetables like mint,coriander, fenugreek and 40 to 60 gm of otherLeafy vegetables)*
Or
1/2 cup cooked leafy vegetables 15 gm of vegetables like mint,coriander, fenugreek and 40 to 60 gm of other leafy vegetables)*		 Chawli, French Beans and Carrot Soup, Broccoli, Carrot and Paneer Subzi, Spinach Malfatti, Fruit and Lettuce Salad
FRUIT
Pineapple, Sweet Lime, Orange, guava, Watermelons, mango, Apple etc.

Dried Fruits Almonds, cashewnuts, Walnuts, sesame seeds (til), Peanuts, dates, figs, apricoats etc.		 2 to 3 servings 1/2 cup chopped fruits (50 to 60 gm)*
Or
1 big piece of fruit for e.g. melon wedge (100 to 130 gm)*
Or
1 cup fruit juice (200 ml)*
Or
1/4 cup dried fruits (20 to 30 gm)*		 Fruity Bean Salad, Strawberry Chickoo Shake, Til Chikki, Fig and Apricot Shake
DAIRY PRODUCTS
Milk, Curds, Paneer, cheese etc.		 2 to 3 servings 1 cup milk (200 ml)*
Or
1 cup curds (299 ml)*
Or
1/4 cup chopped paneer (35 gm)*
Or
1/4 cup shredded cheese (35 gm)*		 Date and Banana Shake, Dahi Chane ki Subzi, Kalakand, Tomato Cucumber and Lettuce Salad in A Lemon Dressing
FATS AND SUGAR
Ghee, oil, butter, sugar and jagger		 * * Although there is no specific recommendation for this group, aproximately 2 tablespoons of fat and 2 to 3 teaspons of refined sugar can be consumed per day. Golpapdi, Cabbage Rice, Banana Walnut Pancakes

Here are some healthy pregnancy recipes.

Indian Food Chart For Pregnancy



1

paushtik roti | paushtic roti for pregnant women | Paushtic Roti – Kids After School Recipe | Paushtik Roti for Eldelry | with 20 amazing images The word "paushtic" in hindi means healthy or life giving. This Paushtik Roti is a nutritious combination of a cereal and a pulse along with a green leafy vegetable, enhanced further by the addition of milk or curds. All of these contribute to make this dish rich in folic acid , iron , protein and calcium . Pregnant women can include these Paushtic Roti for Pregnant Women instead of the plain whole wheat chapatis we usually eat. These Paushtik Rotis are so soft that they can undoubtedly be served to all elders of the family. Serve them with curd to square up as a meal for them. These rotis will not fail to please kids as well. When they come home hungry after school and you as a mother want to serve something colourful, delicious plus nourishing, then try these Paushtic Rotis for Kids. Enjoy these Paushtic Rotis off the tawa for a flavourful experience. Try paushtik roti | paushtic roti for pregnant women | Paushtic Roti – Kids After School Recipe | Paushtik Roti for Eldelry | with 20 detailed step-by-step photos below.

2

hariyali dal recipe | hariyali dal tadka | healthy dal hariyali | with 27 amazing images. hariyali dal recipe | hariyali dal tadka | healthy dal hariyali | is a tasty dal, made with masoor dal and greens. Learn how to make hariyali dal tadka. To make hariyali dal, combine the dal along with 2 cups of water and pressure cook for 3 whistles. Keep aside. Allow the steam to escape before opening the lid. Heat the ghee in a kadhai, add the cumin seeds. When the seeds crackle, add the onions and sauté on a medium flame for 2 to 3 minutes or till the onions turn light brown in colour. Add the tomatoes and prepared paste and sauté on a medium flame for few seconds. Add the cooked masoor dal and cook on a medium flame for 1 minute. Add the greens and cook on a medium flame for 1 minute. Add the dried mango powder, turmeric powder, chilli powder, salt and 2 tbsp of water, mix well and cook on a medium flame for 1 to 2 minutes. Serve hot. Everyday dal for lunch or dinner. Super easy and quick to make it with spices easily available on most kitchen shelf. Try hariyali dal tadka and make cooking fun. Juicy tomatoes and peppy amchur powder impart a much-needed tang to this dal. You will love the balanced flavours and the overall satiating feel of this dal. Spinach and fenugreek leaves are a good source of vitamin A and iron. While vitamin A acts as an antioxidant, the iron is nutrient which ensures proper supply of oxygen to all parts of the body. The veggies are also a good source of fibre and thus this healthy dal hariyali is a wise choice for heart patients and diabetics and weight-watchers. All dals including masoor dal are a rich source of protein and energy. Further masoor dal is easier to digest than arhar dal or chana dal too. It is therefore a better choice for you when you're pregnant, as it will provide you with protein and yet not leave you feeling uncomfortable after you have eaten. This hariyali dal is a slightly dry preparation and if you want, you may need to add a little more water to "thin" it down. Tips for hariyali dal. 1. Wash the green very well to get rid of the dirt. 2. Do not overcook the dal. It should not turn mushy. 3. Masoor dal can be replaced with chana dal. Enjoy hariyali dal recipe | hariyali dal tadka | healthy dal hariyali | with step by step photos.

3

moong dal dosa for pregnancy | moong dosa for first trimester | breakfast dal dosa during pregnancy | with 29 amazing images. Dosa is comfort food and loved by everyone! Learn how to make moong dal dosa for pregnancy | moong dosa for first trimester | breakfast dal dosa during pregnancy | The cereal and pulse combination makes this recipe a good source of quality protein. These thin, crisp moong dal dosa for pregnancy made of moong dal and rice make a terrific breakfast especially during your first trimester. The fibre and vitamin content of the breakfast dal dosa is also good due to the addition of parboiled rice. Parboiled rice is a thick variety of unpolished rice that is used to make South Indian snacks like idlis and dosas. Tips to make moong dal dosa: 1. The fermentation time of the batter may vary from season to season. While in summers it may be 8 to 10 hours, in winter it will take around 11 to 12 to ferment. 3. Always remember to spread the dosa batter in one circular direction to get a uniform layer. 4. While heart patients can enjoy this dosa in limited quantities occasionally, we do not recommend this recipe for diabetics because of the use of high glycemic index parboiled rice. 5. Once the batter is fermented, you can store it in the fridge and use within 24 hours. 6. This is the consistency of the batter. Enjoy moong dal dosa for pregnancy | moong dosa for first trimester | breakfast dal dosa during pregnancy | with step by step images.

4

Malfatti is a steamed dumpling, usually made of spinach and cheese. Interesting, the Italian term Malfatti literally translates to ‘poorly made’, which probably refers to the odd, rustic shape of the dumplings! Although it is quite exotic, the Spinach Malfatti is relatively easy to make. A mixture of spinach and cottage cheese held together by wheat flour are rolled into dumplings and steamed. These dumplings are served in a quick, homemade tomato sauce, which adds to the flavour and nutrition of the Spinach Malfatti. A garnish of grated paneer contrasts with the colour of the sauce, making the dish look really attractive, while also bringing in more protein to the nutrition chart! These mildly-spiced and healthy steamed dumplings are rich in iron , calcium , folic acid and protein , which makes it ideal to have in the early months of pregnancy.

5

I often create new recipes with what is left in the refrigerator. Many of these creations work and my family lets me know when they don't. This is one of the recipes that got a hearty nod. It provides adequate amounts of calcium, vitamin C, iron and fibre. Sprouting the pulses increases their nutrient content and also makes them easier to digest as compared to whole unsprouted pulses.

6

til chikki recipe | til gur ki chikki | 3 ingredient til ki chikki | how to make til chikki at home | with 15 amazing images. Til chikki is a traditional recipe of India made during the festival of Makar Sankranti (kite flying festival). Making this til gur ki chikki is definitely an art which needs precision. Learn how to make til chikki at home in a step-by-step manner. To make 3 ingredient til ki chikki, you need to dry roast the sesame seeds and then melt ghee and jaggery well. To this melted ghee-jaggery mixture, add the roasted til and mix well. Spread the mixture on a greased thali and with the help of a greased rolling pin roll it thinly or thickly as you like. Cut into pieces and allow them to cool completely. Once cooled, remove the pieces and serve. This til chikki is a nutritious treat for to-be moms, as the winning combo of sesame seeds and jaggery gives a good boost of iron, which is required to maintain healthy haemoglobin levels. A good amount of iron in the body ensures a proper supply of oxygen and nutrients to the baby. Pop a Til Chikki into your mouth whenever you feel nauseous, and you are sure to feel better instantly. It’s a tradition to make this til gur ki chikki during Sankrant festival. When making this chikki, follow the procedure exactly, as it is important to cook the jaggery to the right stage for a perfect outcome. Often til laddus are also made during this festival. Alo try other chikkis like Cashew Chikki, Mixed Til Chikki, Oats and Walnut Chikki and Kurmura Chikki. Enjoy til chikki recipe | til gur ki chikki | 3 ingredient til ki chikki | how to make til chikki at home | with step by step photos.

7

fig and apricot shake recipe | fig and apricot protein shake | apricot smoothie | fig apricot milkshake for pregnancy | with step by step images. fig and apricot shake is a pleasing drink which is far superior than the ready shakes available in the Indian market. Learn how to make fig apricot milkshake for pregnancy. To make fig and apricot shake, soak the figs and apricots in ¼ cup of warm milk for at least ½ hour. Combine the soaked figs and apricots (with the milk), remaining 1 cup of milk, ice-cubes and sugar and blend in a mixer till smooth and frothy. Pour equal quantities of the shake into 2 individual glasses. Serve immediately garnished with almonds. Fig and apricot protein shake is best had early in the morning for breakfast as your body conserves more nutrients at this time of the day. It is best for mums-to-be who often do not feel like eating breakfast. Fig apricot milkshake for pregnancy is packed with fibre, calcium, vitamin A, natural sugar and protein. These dry fruits will provide you with energy and will also satiate your hunger. A garnish of almond slivers accentuates the flavours further, making the drink a delightful treat. Pregnant women who often experience nausea are advised to sip on drinks to keep it at bay. This apricot smoothie is a wise choice then. This drink is also suitable for kids and senior citizens to make up for their calcium and protein needs for strengthening bones and nourishing cells and tissues. Tips for fig and apricot shake. 1. You can avoid the sugar completely, as both dried figs and apricots are sweet in nature. 2. You can substitute milk with almond milk to go slightly healthier. 3. Avoid the use of ice-cubes if you have digestive problems. Enjoy fig and apricot shake recipe | fig and apricot protein shake | apricot smoothie | fig apricot milkshake for pregnancy | with step by step photos and video below.

8

These delicious breakfast pancakes are enriched with wheat bran, bananas and milk and are perfect for brunch. Bananas and milk provide you with all the energy needed to carry out your regular activities. They also increase the calcium and protein levels of the recipe. Most of us consider waffles and pancakes to be really sinful indulgences. It is actually the ingredients we eat with them like butter, jam or honey that actually make them full of calories. Go ahead and dab a little butter on your pancakes but remember it is an indulgence that should not be overdone.

9

Cabbage rice, this dish is one that i make when i have no inclination to cook and have some left-over rice. It is really quick to make and tastes good. And since it has no sharp flavours, it will agree with you through your first trimester if you have to deal with morning sickness. The dish provides appreciable amounts of carbohydrates, protein, calcium and vitamin c.

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