New Delhi: During pregnancy, a woman’s body undergoes numerous hormonal changes, requiring additional nutrition. A balanced diet during this phase of life not only improves the mother’s health but also plays a vital role in the development of the baby.
Indian Council of Medical Research (ICMR) has released detailed guidelines on what a woman should eat during pregnancy, including a diet plan from breakfast to dinner to snacks.
Start Your Morning With Milk
A pregnant women should start her day with 150 ml of milk, which provides approximately 110 calories. It is beneficial for bones and nourishes the body. You should have milk by 6 am.
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What’s in Breakfast?
- 60 grams of whole grains (such as porridge or oats)
- 75 grams of vegetables
- 20 grams of lentils or sprouts
- 20 grams of nuts (almonds, walnuts, etc.)
- 5 grams of oil
This provides 425 calories and gives you a good start to the day. Make sure that pregnant woman should have her breakfast by 8 am.
lunch time
- 100 grams of rice or 100 grams of chapati
- 30 grams of lentils or meat
- 1.5 cups of root vegetable curry
- 75 grams of green leafy vegetables
- 200 ml of yogurt
- 15 grams of oil
- 100 grams of fruit
This entire lunch provides approximately 830 calories and provides essential nutrients. Pregnant woman should complete her lunch by 1 pm.
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Evening Snacks
- 20 grams of nuts and oil seeds (such as sesame seeds, peanuts)
- 50 ml of milk
This light snack provides 135 calories and keeps you active. You can have evening snacks by 4 pm.
Dinner Time
- 60 grams of chapati or rice
- 25 grams of tur (pigeon pea) or chana dal (half a cup)
- 75 grams of green leafy vegetables (half a cup)
- 1.5 cups of mixed vegetable curry (including root vegetables)
- 10 grams of oil
- 50 grams of fruit
Dinner provides approximately 485 calories and helps promote a good night’s sleep. Complete your dinner by 8 pm.
A balanced diet during pregnancy improves the health of both mother and baby. These ICMR guidelines are scientifically based and can be followed to ensure a healthy pregnancy.
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