HEALTHY FOODS FOR PREGNANT WOMEN

In Pregnancy You should intake healthy and Nutrition rich foods. Healthy Diet helpful for your baby growth properly. During Pregnancy you should eat Vitamin C, Folic acid, Calcium, Fiber, Potassium rich foods.

What to Eat During Pregnancy

VITAMIN C

Vitamin C boost your Immunity system. During pregnancy you don't want your body to be sick. So you should intake Vitamin C rich foods.

Vitamin C rich foods:

Guava, Orange, Pomegranate, Papaya, Broccoli, Tomato, Bell Papers.

FOLIC ACID

If you not include Folic acid in your diet then your baby may cause abnormal growth. During pregnancy you should include Folic acid in your diet.

Folic acid rich foods:

Carrots, Broccoli, Spinach, Cauliflower, Legumes, Beets, Peas and Avocado.

CALCIUM

Calcium very helpful nutrition for baby's bone health. 

Calcium rich foods:

Milk, Yogurt, Paneer, Almonds, Seeds, Soya milk, Beans.

POTASSIUM

Potassium helps to improve your Blood Pressure.

Potassium rich foods:

Banana, Sweet Potato, Coconut water, Beans, Spinach, Mushroom, Beans.

FIVER

Fiver very helpful nutrition for prevents constipation. Constipation during pregnancy most common problem. So you add more fiver rich foods in your diet.

Fiver rich foods:

Apple, Nuts, Seeds, Lentils, oats, Brown Rice, Quinoa, Kidney Beans.

Diet Plan for Pregnant Women

Get up in the morning you should drink 1 glass of Coconut water. It's help to hydrated you. It's rich in Potassium. Very helpful for your blood pressure. 

Breakfast: 

In breakfast you can eat 2 whole eggs, Oats, 2 Brown Breads, 1 cup of milk, 1 Orange or you can add Idli or Dosa.

MID MEAL SNACK:

At 11am you can eat mid meal snack. You can eat Apple, Pomegranate or Guava during mid meal snack.

LUNCH:

Around 1 to 2pm you start your lunch. During lunch you can eat 2 whole Chapati or basmati rice, 1 cup of Lentils or Beans, Spinach with paneer. If you Non vegetarian then you can eat 120gm of fish or Chicken.

Protein Rich Foods

EVENING SNACK

During this time you can drink fruit juice or carrots juice, 15 almonds, 1 cup of non fat milk.

DINNER

Dinner almost same like lunch. You can eat 2 chapati or Brown rice or Quinoa, add some vegetables like okra, Broccoli, Cauliflower. 

Before sleep you can drink 1 glass of milk, add some almonds or Dates or low fat yogurt.

Foods to avoid:

• Avoid Raw vegetables

Before eat you should perfectly wash raw vegetables.

• Avoid Raw Chicken, eggs, high mercury fish.
• Avoid Unpasteurized Milk, Cheese and fruits.
• Avoid smoking, alcohol.
• Avoid Tea and Coffee.