These nutrients are essential in a pregnant woman's plate

The time of pregnancy is physically, mentally and emotionally special in every woman's life. During this time, the body's nutritional needs are much more than normal days. Proper nutrition not only improves the mother's health, but also strengthens the development of the baby in the womb and its immunity after birth.

Things You Will Need

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Method

Prepare your day's thali like this

Morning (6.30-7.00 am)

• Water One glass lukewarm water 
• 1 pinch of turmeric/fennel water/coconut water
• 5 soaked almonds One walnut + 2-3 raisins
• One small fruit like apple/guava/pear

Breakfast (8-9 am)

• Moong dal chilla Green chutney Vegetable
•  Daliya or Ragi Upma Sattu Paratha Curd Oats chilla/ millet chilla
• Tomato chutney
• One glass coconut water or buttermilk

Mid-morning (11.00-11.30 am)

• One bowl of seasonal fruit
• One cup fennel or cumin water/ herbal tea
• Lunch (1.00-2.00 pm)
• 1-2 multigrain rotis
• One bowl of seasonal vegetables and dal
• One bowl of curd or raita + some salad
• Evening snack (4.00-5.00 pm)
• Roasted makhana or chickpea flour or semolina pancake
• Lemon water Vegetable oats cutlet
• One cup Tulsi or ginger tea without milk and sugar.

Dinner (7.30-8.30 pm)

• 1-2 rotis
• One bowl of light vegetables
• One bowl of dal or khichdi
• Before going to bed (9.30-10.00 pm)
• One glass of turmeric milk/almond milk/soy milk
• One date + 2 raisins

What should be in the plate?

1. Folic acid:

A pregnant woman should take 600 micrograms of folic acid every day. For this, include spinach, chickpeas, orange, sprouted moong, broccoli in the diet.

2. For Iron:

Include gram, kidney beans, black eyed peas, jaggery, dates, pomegranate, beetroot, raisins in the diet. Take iron with vitamin C, so that absorption is better.

3. For Calcium:

1000/1200 mg is required every day. For this, include ragi, sesame, soya, milk, tofu, green vegetables, almonds in the diet.

4. For Protein:

Take pulses, paneer, tofu, chickpeas, soya nuts, seeds etc. Eat 75-85 grams of protein throughout the day.

5. For Omega-3 fatty acids:

Take flax seeds, walnuts, chia seeds.

Also keep this in mind:

• Eat in small intervals, do not stay hungry.
• Do not eat too much fried food, junk food, cold drinks and papaya / pineapple.
• Drink 8-10 glasses of water daily.
• For constipation, gas or acidity take fennel/celery water, lauki dal, buttermilk.
• Get adequate sleep.