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Diet Chart For Pregnant Women In South India PDF Free Download
Diet Chart For Pregnant Women In South India PDF
| 06:30 am | Breakfast drink | Milk (200 ml) |
| Note: In case of nausea and vomiting consume toast/rusk before milk | ||
| 08:00 am | Breakfast | 2 Parantha (75g) |
| 1⁄4 Cup Vegetable Curry (50g) | ||
| Pulses (15g) | ||
| 1⁄4 Cup Green Leafy Vegetables (50g) | ||
| *1 Boiled Egg/Paneer (30g) | ||
| 10:30 am | Mid-morning snack | Seasonal Fruit (100g) |
| 01:00 pm | Lunch | 2 Cup Rice (100g)/4 Roti (100g) |
| 1⁄2 Cup Fish Curry or 1 Cup Pulses (30g) | ||
| 1⁄4 Cup Green Leafy Vegetables (50g) | ||
| 1⁄4 Cup Kalmi Sag (50g) | ||
| 1⁄4 Cup Vegetable Curry (50g) | ||
| 1⁄2 Cup Curd (100 ml) | ||
| Salad (50g) | ||
| 04:00 pm | Evening Snack | 1 Seasonal Fruit (100g) and Nuts (Peanuts/Til etc.) (30g) |
| 08:00 pm | Dinner | 2 Cup Rice/4 Roti (100g) |
| 1 Cup Lentil (30g) | ||
| 1⁄4 Cup Green Leafy Vegetables (50g) | ||
| 1⁄2 Cup Vegetable Curry (100g) | ||
| 1⁄2 Cup Curd (100 ml) | ||
| 10:00 pm | Bed Time | Milk (100 ml) |
Food Options
Breakfast: Roti, Parantha (Plain, Sattu/ Vegetable Stued), Poori, Aloo Sabji, Mixed Sabji, Pued Rice, Matar (Peas), Panta (Cooked Rice Soaked Overnight), Fresh Cooked Rice With Onion (Fresh), Bengal Gram Sattu (Powder Made To Paste), Dal, Chira, Dal Bhath, Radhaballabhi With Chole, Luchi, Muri, Boiled Egg/Omelette
Snacks: Chira, Besan Cheela, Chikki, Roasted Chana, Sprouts, etc.
Lunch & Dinner: Fresh Cooked Rice, Leafy Vegetable, Mashed Potato, Dal (Lentil/Green Gram), Mixed Sabji, Chutney,
Rice/Roti, Sabji, Dal/Pitta, Khichdi, Besan Curry, Saag, Khichidi, Moong Saag, Guguni (Boiled Green Gram), *Fish (Either
Curry or Jhol) (Spicy & Watery) or *Mutton/*Chicken, *Fish Jhol, etc.
Sweets: Chenna Pora, Til Laddu, Darbesh, Makhana Kheer, Rasgulla, Sandesh, Rasmalai, Chamcham, Kheer or Payasam,
Coconut Laddu, etc.
Green Vegetables: Raddish Leaves, Kalmi Saag, Red Saag, Poi Saag, Methi Saag, etc.
Fruits: Banana, Orange, Jack Fruits, Guava, Lemon, Mango, Pineapple, Watermelon, Jamun, Musk Melon, etc.
Other Vegetables: Ridge Gourd, Pointed Gourd, Bottle Gourd, Broad Bean, Cabbage, Potato, Badami Aloo (Small
Kidney Shaped), Pumpkin, Brinjal, Cauliower, Yam, Makhana, etc.
Pulses: Moong Dal (Split and Skinned Green Gram), Chawli Dal (Black Eyed Beans), Masoor Dal (Split Red Lentils),
Sabut Masoor (Indian Brown Lentils), Toor Dal (Yellow Pigeon Peas), White Peas, Urad, Soyabean, Bengal Gram (Chana),
Moth Beans, etc.
Nuts: Dried Coconut, Peanut, Water Melon Seeds, Til Seeds, etc.
Do’s
Vitamin C rich fruits like Gooseberries (Amla), Guava and Orange should be included in the diet to improve iron absorption of plant foods
- Add green leafy vegetables and other vegetables to your daily diet (eg. Methi roti, Palak roti, Vegetable idli, Vegetable dosa)
- In case of nausea and vomiting, take small and frequent meals (4-6 times/day)
- Expose yourself to direct sunlight for at least 15 minutes to get sucient vitamin D
- Avail supplementary nutrition from Anganwadi Centres and micronutrient supplements as per doctor’s advice
- Add variety of food items to your daily diet so that daily requirement of all the nutrients can be met
- Consume green leafy vegetables, legumes and nuts as they are good sources of folic acid
Don’ts
- Smoke or chew tobacco and consume alcohol
- Consume carbonated beverages
- Eat cooked food made with hydrogenated fat
- Sleep immediately after eating any meal
- Wash vegetables after peeling
- Consume tea, coee and other caeinated drinks along with meals or after meals
- Lift heavy objects or do strenuous physical activities
Points to keep in mind for diet of pregnant woman
Type of recipes, time of consumption and frequency may vary according to the region and cultural preferences and convenience but amounts provided in the diet chart need to be followed to meet adequate dietary requirements
• Use up to 30g oil (20g of vegetable oil and 10g butter or ghee) per day for Normal Pregnant Woman, 35g oil (25g of vegetable oil and 10g butter or ghee) for Undernourished Pregnant Woman and 20g oil (15g of vegetable oil and 5g butter or ghee) for Overweight Pregnant Woman
• Use double fortied salt (Iron + Iodine) during preparation of the meal.
Restrict salt usage to < 5g per day • Cereals may be replaced twice or thrice per week with millets (Nutri-cereals), use whole wheat and less polished rice and avoid rened wheat our and highly polished rice
• Vegetarians can substitute *egg/*chicken /*sh/*meat with 30g of pulses/ paneer • *Non vegetarians can replace pulses with *egg/*chicken/*sh/*meat • *Flesh foods: Instead of 30g/day, one can consume 60–100g twice or thrice in a week
• BMI (Body Mass Index) calculated using weight in Kg divided by height in meter square
• Normal (BMI 18.5 – 23.0) Pregnant Woman should gain minimum 10kg, Undernourished (BMI < 18.5) Pregnant Woman should gain minimum 13kg, Overweight (BMI > 23.0) Pregnant Woman should gain 7-10kg by term *Non-veg food items are advised ONLY as per regional, religious and cultural acceptance & availability/aordability
| Language | English |
| No. of Pages | 6 |
| PDF Size | 0.3 MB |
| Category | Health |
| Source/Credits | wcd.nic.in |
Diet Chart For Pregnant Women in South India PDF Free Download