Balanced diet before & during pregnancy
BEST DIET FOR PREGNANCY –
Breads & Cereals : These include rice, chapatiis, pasta, bread , porridge etc. You should consume at least 5-6 servings of different cereals in a day . One serving amounts to 1 cha
patii/ 1 cup of cooked rice or pasta / 1 cup of cornflakes/ half a cup of cooked porridge or 2 sweet biscuits. It is advisable that you stick to whole grain options rather than the refined flour because whole grains also provide you with dietary fibre that slows down the rate at which sugar is absorbed into your bloodstream & also prevents constipation.
Fruits & Vegetables : These include fresh fruits/ dried fruits / frozen fruits & fruit juices. Similarly vegetables can be consumed raw/ steamed / or cooked. One serving of fruit would be 1 apple/banana/pear/orange etc. or 2 small apricots or plums/ half a cup fruit salad or 1 cup fruit juice or 2 tbsp dried fruit. Having whole fruit is always a better idea, as it provides fibre that helps in relieving constipation. One serving of vegetable means half a cup of cooked vegetable/ mix veg. salad.
Milk & Milk products : These include milk, cheese, curd, yoghurt, buttermilk and other milk products. You should consume at least 3-4 servings of milk/ milk products daily. One serving means 250 ml glass of milk/ 150 gm yoghurt/ 2 slices of cheese/ 2 scoops of ice cream.
Legumes, Nuts, Eggs, Poultry, Fish, Lean meat- Take two servings per day. One serving includes- one egg / one medium fillet of fish/one chicken leg/ 3/4th cup cooked dried beans, peas, lentils or pulses/ half cup nuts or seeds (flax seeds, sunflower seeds or others)
Fats & oils – Consume sparingly only. You don’t need to completely avoid any fat or butter because some amount of it is necessary for absorption of fat-soluble vitamins also, but don’t overindulge yourself and prefer unsaturated fats found in natural foods like fish, avocado, sunflower, olive oil etc over the saturated fats & the fats found in processed foods.
You should also ensure that you do not consume more than an equivalent of 5 gm/one teaspoon of table salt in a day, as excess salt can cause water retention & electrolyte imbalance apart from weight gain.
Source : Dr. Smita Vats | Best Gynaecologist in Gurgoan - The Gynae Point Clinic