TIME |
FOOD ITEM |
AMOUNT |
CALORIE
(KCAL) |
PROTEIN (GMS ) |
NUTRIFACT |
7.00 Am |
Early Morning |
|
|
|
|
|
Rose flavored Milk |
1 glass |
150 |
4 |
Milk Is the best way to start your day, It will cool the acid rush down, and the nutrients in milk will be are absorbed better on empty stomach |
|
Wheat Rusks |
2 pieces |
50 |
2 |
Dry Carbs in the Morning helps in relieving Morning Sickness |
|
Soaked Almonds |
6 pieces |
50 |
4 |
It is a good souce of protein and omega 3 acids |
|
Dates |
2 pieces |
25 |
1 |
It helps in maintaining Ph balance in blood due to rise in blood volume |
9.00 Am |
Breakfast |
|
|
|
|
|
Carrot Stuffed Paratha |
2 medium size |
200 |
6 |
Carrots help in providing fiber , keeps you away from skin and digestion problem during pregnancy , and cuts on th risk of baby developing jaundice at birth. |
|
Curd |
1 Soup Bowl |
75 |
4 |
curd Provides calcium, protein, Vit A and D very beneficial during pregnancy, And helps you enhance your mood during downs. |
|
OR |
|
|
|
|
|
Egg Omlette |
2 No. |
160 |
10 |
Eggs are easy to make and best sources of proteins that helps in baby’s growth. |
|
Toasted Brown Bread |
2 slices |
100 |
3 |
Dry carbs Helps in relieving Morning sickness |
|
OR |
|
|
|
|
|
Vegetable oats upama |
1 soup bowl |
250 |
3 |
Multi nutrients from veggies and good fiber to tackle constipation |
11.00 Am |
Apple / Orange / Pomegranate |
1 medium size |
40 |
– |
These fruits help in maintaining hydration and Ph balance in increasing blood volume. |
12.00 Pm |
Coconut water / Lemonade |
1 glass |
30 |
– |
It Benefits in constipation, sluggish digestion, heart burn and urinary tract infections during pregnancy |
1.30 Pm |
LUNCH |
|
|
|
|
|
Chapati / Phulka |
2 no |
200 |
6 |
– |
|
Dal tadka / Fish curry |
1 soup bowl |
150 |
6 |
Fish helps in obtaining nutrients like pufa and mufa and good quality protein for development of the baby. |
|
Palak Paneer |
1 small bowl |
150 |
6 |
Spinach is rich in folic acid and iron and helps in maintaining healthy pregnancy. |
|
Lemon Rice |
1 small bowl |
100 |
2 |
Vitamin C from Lemon helps in taking care of the huge metabolic wastes produced in body during pregnancy. |
|
sliced tomatoes |
2 medium size |
40 |
– |
Anti oxidant lycopene helps in taking care of metabolic wastes. |
2.30 Pm |
Buttermilk |
1 glass |
40 |
1 |
Helps in hydration and heart burn |
4.30 Pm |
Tea |
1 cup |
50 |
2 |
– |
|
cheese chilly toast |
2 slices |
150 |
4 |
cheese has good calcium and protein which helps in growth of baby. It also helps in formation of smooth stools, which helps relieve constipation. |
6.00 Pm |
Roasted chana |
Handful |
50 |
1 |
good protein and iron content for heamoglobin formation |
|
Jaggery |
2 small pieces
(15 gms ) |
25 |
– |
Its iron content helps in increasing heamoglobin with increasing blood volume. |
|
OR |
|
|
|
|
|
Dry fruit chikki
(made in gurr ) |
4 small pieces |
100 |
2 |
Good combination of iron and protein |
7.30 Pm |
Vegetable soup / Chicken soup |
1 soup bowl |
125 |
2 |
—– |
8.00 Pm |
DINNER |
|
|
|
|
|
Jowar / bajra roti with ghee (1 tsp ) |
2 medium size |
200 |
6 |
These grain are easy to digest and do not burden the system. |
|
Mung dal and methi sabji |
1 bowl |
150 |
4 |
good combination of protein and iron for baby’s growth |
|
Kadhi / potato gravy |
1 bowl |
150 |
3 |
— |
|
jaggery |
2 spoon |
25 |
|
Its iron content helps in increasing heamoglobin with increasing blood volume. |
|
Koshimbir / salad |
1 bowl |
50 |
2 |
Fiber helps in better digestion |
|
Beetroot + carrot kheer |
1 bowl |
150 |
6 |
Beet root and carrots increase heamoglobin and are ich in Vitamin A and other essential nutrients that helps in growth of the baby. |
10.00 Pm |
Milk |
1 glass |
150 |
4 |
Along with good nutrition, a glass of warm milk at bedtime helps in getting a good night sleep. |
|
2 dates |
2 pieces |
25 |
1 |
It helps in maintaining Ph balance in blood due to rise in blood volume |
TOTAL |
|
|
2600 |
77 |
|
