If you are woman and married and planning to become a mother. Then you need to be very diet conscious. In Pakistan women usually don’t care about their health. So they are underweight and during pregnancy have to face lot of critical problems.During pregnancy women body goes through several hormonal and physical changes.The food lady eat in pregnancy is vital source of baby growth.It is important to consume healthy nutrient so baby can develop in women body.Nutrition of the fetus starts at conception.If a lady is healthy before marriage then it will produce a healthy baby. So proper food intake is very important for women after marriage.
Things to Do in Pregnancy
- Do Excercise
- Eat suitable cooked foods
- Include several fruits and Vegetables
- Take proper quantity of Water
- Take differen cereals and millets
Things Avoid in Pregnancy
- Don’t remain hungary more than 2 to 3 hours
- Don’t eat too much
Food items Pregnant Women Can Easily Eat
- Fruits: Oranges,Apple, Grapes, Water Melon,Pears,Banana
- Milk Products: Milk,Cottage cheese, Yoghurt
- Meat: Chicken Breast,Tuna, Salmon,Sword fish,Cod, Turkey, Shrimp
- Oil: Vegetable Ghee,Canola Oil,Olive Oil, Mustard Oil
- Nuts: Walnuts,Apricooat, Almonds,Sunflower Seeds,Raisins
- Cereals: Oat meal,Brown Rice,
- Pulses: Chickpeas, Soybeans, Kidney beans, Moong Daal
- Vegetables: Potatoes, Carrot,Beens, Okra, Spinach
Pregnancy Diet Chart
Pregnancy Diet Chart is penned below
Monday
Breakfast (7:30 to 8:00 Am)
Bread (Roti)+ 1Egg + Tomato chutney 1/2cup
Mid Meal (10:45 to 11:15 Am)
Banana (70 gms)/nuts (almonds+walnuts) milkjuice (150 ml)
Lunch (1:45 to 2:00 Pm)
Chicken (150 gm)+ 1.5 cup rice+150 gms curd+1/2 cup lentils
Evening (4:30 to 5:00 Pm)
1 Cup Lentil
Dinner (8:30 to 9:00 Pm)
2 Bread/Roti+ Any green vegetable 1/2 Cup.
Tuesday
Breakfast (7:30 to 8:00 Pm)
3 Bread/Roti +Milk 1.5 Cup + Tomato Chutney 3Spoon
Mid Meal (10:45 to 11:15 am)
1 plate fruit Salad +Cottage Cheese
Lunch (1: 45 to 2:15 am)
1/2 cup curd +1/2 cup vegetable+1.5 cup rice
Evening (4:30 to 5:00 Pm)
1 Cup Milk + 1 Cup fruit chat
Dinner (8:00 to 8:30 Pm)
3 Roti + 1/2 cup green vegetable
Wednesday
Breakfast (8:00 to 8:30 Am)
2 Roti + Meat Salan
Mid Meal (11:00 to 11:30 Am)
Green gram 1 cup
Lunch (2:00 to 2:30 pm)
1/2 cup curd+Pulao rice1.5 cup
Evening (4:00 to 4:30 Pm)
Fruits Salad 1 Cup + Milk 1/2 Cup
Dinner (8:00 to 8:30 Pm)
1/2 cup vegetable+ 3 Roti
Thursday
Breakfast (8:00 to 8:30 Am)
3 Roti +Chicken Curry+Vegetable 1/2 cup
Mid Meal (11:00 to 11:30 Am)
Blue Berry Shake 1.5 Cup
Lunch (2 to 2:30 Pm)
1.5 Cup Beef Rice + Onion Raita 1/2 Cup
Evening (4 to 4:30 Pm)
Fruit Salad + 1 Cup Cofee
Dinner (8 to 8:30 Pm)
Chicken Curry + 3 Roti +Vegetable
Friday
Breakfast ( 8: to 8:30 Am)
Sandwich (3 Slices) + milk 200 ml
Mid Meal (11 to 11:30 Am)
Boiled Channa 1 Cup
Lunch (2 to 2:30 Pm)
1/2 Cup rice+ Tuna fish
Evening (4 to 4: 30 Pm)
1/2 cup milk + Russian Salad
Dinner (8 to 8:30 Pm)
3 Roti + Vegetable
Saturday
Breakfast (8 to 8:30 Am)
3 Roti+ Egg Omlete + Vegetable
Mid Meal (11 to 11:30 Am)
Cottage Cheese + Salad
Lunch (2 to 2:30 Pm)
Small Curd + Rice
Evening (4 to 4:30 Pm)
Brown Rice Flakes + 1 cup tea
Dinner (8 to 8:30 Pm)
3 Roti + Beef Curry
Sunday
Breakfast (8 to 8:30 Am)
Paratha 2 + Omlete + Green Chutney
Mid Meal (11 to 11:30 Am)
1 Cup Almond Milk Shake
Lunch (2 to 2:30 Pm)
3 Roti + Mutton Curry + Salad 1 Cup
Evening (4 to 4:30 Pm)
1 Cup coffee + Boiled Channa
Dinner (8 to 8:30 Pm)
1/2 Cup Vegetable+ 2 Roti
