Meal Menu Home

Timings measurements
On waking Soaked Nuts ( munakka-4, almonds- 3, Handful
after walnuts-2, pistachios-2 unsalted, dates-
sometime 2)
6.30 am Milk 1glass
+
Protein powder (as suggested by the
doctor)
Meal 1 Ragi Pancakes(add vegetables and 2 nos
Breakfast buttermilk ) with pudina chutney
OR
9.00 am Seviyan Upma /Hand Pounded Poha 1 soup bowl
(add veggies & sprouts)
OR
Idli (can add oats and veggies)Millet 2 no /1 no
Idli /millet Dosa /Mixed dal Dosa with
pudina chutney & sambhar
OR
Moong chilla/besan chilla with tomato 2no
chutney
*All made with less oil & on a non-
stick pan
Meal 2
Mid- Fruit (Apple / pear / pomegranate 1 portion
Morning /orange /strawberries)

11.00 am

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 Lunch Salad (cucumber, tomato, carrot, 1 quarter plate
Meal 3 lettuce, onion) (with sprouts)
1.00-2.00 +
pm Rice/veg rice/ khichdi 1 bowl
+
Chapatti 2no
+
Vegetable(dark green leafy
vegetable/green vegetable) 1 bowl
+
Dal/ black beans, black-eyed peas and 1 bowl
chickpeas)/paneer/soya nuggets
+
Curds /Buttermilk (unsalted can add 1cup/1 glass
mint leaves and jeera powder)

Meal 4
Steamed sprouts /chana chat /boiled 1 bowl
4.00-5.00 chana
pm
OR
Carrots /cucumber sticks with hung 1 quarter plate
curd dip

OR

Grilled paneer/cheese 40g/1 slice

5.30 am Coconut water 1 glass

Dinner Salad (cucumber, tomato, carrot, 1 quarter plate

Meal 5 lettuce, onion)
8.30 pm +
Dosa /Idli 2 no/3 no
+

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 Vegetable sambhar 1 bowl
OR
Salad (cucumber, tomato, carrot,
lettuce, onion) 1 quarter plate
+

Daliya khichadi 1 soup bowl

+
Curds 1 cup
SAME AS BREAKFAST ( veg poha/veg
upma)
Bedtime Milk + 2-3 strands of kesar + pinch of 1 glass
turmeric

Oil – Filtered Ricebran oil (fortune, ricella, riso), Mustard oil

Olive oil for stir fry/salad dressing

Oil Intake: 3-4 tsp/day

Water Intake: 3L/day

Dietary Recommendations

1. Third Trimester:

 Start breathing and pelvic exercises which will help in easy delivery
 Have energy boosting foods and rest enough to stay energised
 Back aches are common, make sure to give back enough rest and increase
calcium and vitamin D in diet.
 Also include foods having Vitamin K which helps in healing the body post
birth.

 Superfood during this trimester:

Dates

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 The energy requirement goes high during pregnancy and dates come as an
instant source of fuel for the body especially when its drained. Dates not
only provide with glucose but also contain amino acids which carry out
many important bodily functions, such as giving cells their structure. It has
fibre which keeps the gastric issues in control and maintains gut integrity.
According to Journal of Obstetrics and Gynaecology, 2011, it causes cervical
dilation and also reduces the duration of labour

Goals for Healthy Eating When Pregnant

Eat a variety of foods to get all the nutrients you need. Recommended daily
servings include 6-11 servings of breads and grains, two to four servings of
fruit, four or more servings of vegetables, four servings of dairy products,
and three servings of protein sources (meat, poultry, fish, eggs or nuts). Use
fats and sweets sparingly.
Choose foods high in fiber that are enriched, such as whole-grain breads,
cereals, beans, pasta and rice, as well as fruits and vegetables. Although it’s
best to get your fiber from foods, taking a fiber supplement can help you get
the necessary amount. Examples include psyllium and methylcellulose. Talk
with your doctor before starting any supplements. If you take a fiber
supplement, increase the amount you take slowly. This can help prevent gas
and cramping. It’s also important to drink enough liquids when you
increase your fiber intake.
Make sure you are getting enough vitamins and minerals in your daily diet
while pregnant. You should take a prenatal vitamin supplement to make
sure you are consistently getting enough vitamins and minerals every day.
Your doctor can recommend an over-the-counter brand or prescribe a
prenatal vitamin for you.
Eat and drink at least four servings of dairy products and calcium-rich foods
a day to help ensure that you are getting 1000-1300 mg of calcium in your
daily diet during pregnancy.
Eat at least three servings of iron-rich foods, such as lean meats, spinach,
beans, and breakfast cereals each day to ensure you are getting 27 mg of
iron daily.

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 While you're pregnant, you will need 220 micrograms of iodine a day to
help ensure your baby's brain and nervous system development. Choose
from a variety of dairy products -- milk, cheese (especially cottage cheese),
yogurt -- as well as baked potatoes, cooked navy beans
Choose at least one good source of vitamin C every day, such as oranges,
grapefruits, strawberries, honeydew, green peppers, tomatoes, and mustard
greens. Pregnant women need 80 - 85 mg of vitamin C a day.
Choose at least one good source of folate every day, like dark green leafy
vegetables, veal, and legumes (lima beans, black beans, black-eyed peas and
chickpeas). Every pregnant woman needs at least 0.64 mg of folate per day
to help prevent neural tube defects such as spina bifida. Man-made
supplements of folate are called folic acid and can be an important option
when you are pregnant.
Choose at least one source of vitamin A every other day. Sources of
vitamin A include carrots, pumpkins, sweet potatoes, spinach, water
squash, turnip greens, beet greens, apricots, and cantaloupe.

1. Other Nutrients:

1. Folic Acid: Folic acid is a nutrient of vital importance in early

pregnancy. Low body stores of folic acid during conception period
sharply increase the risk of birth defects. Folic acid is important in early
development of central nervous system and deficiency during this
period can cause neural tube defect (NTD). The most common NTD is
spina bifida, a condition where the spine doesn’t completely develop
and close around the spinal cord. Babies born with this condition have a
permanently damaged spinal cord. When severe, NTD can result in
miscarriages and still births, and hence folic acid should be consumed
both pre and post conception. It is imperative that folate reserves are
built up in women during pre-pregnancy and pre lactation state so that
the risk of adverse outcome is minimalised, however, consuming
200mcg/d is strongly recommended. ICMR (2010) also recommends 500
mcg/d for pregnant women to prevent this condition.
Good sources: Amaranth, mint, spinach, Bengal gram, black gram,
green gram, red gram, gingelly seeds,

2. Calcium: A total of 30-40g of calcium are transferred to the foetus

during pregnancy, mostly during the third trimester. The efficiency of
maternal calcium absorption doubles during pregnancy. And even so, if

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 the maternal diets do not cover the requirements, calcium is withdrawn
from the bones to meet the demands. Hence, according to the recent
recommendations, pregnant women need to consume a minimum of
1200mg/d (ICMR, 2010).
Good sources: Milk and dairy products, Ragi, figs, beans, dark
green leafy veg (except spinach), sesame seeds, coconut dry,
rajgira, horse gram

3. Iron: Iron requirements during pregnancy increase due to a rise in iron

needs for foetal growth, expansion of maternal tissues including the
RBC, iron in the placental tissue and to prepare the body for blood loss
during delivery. To meet this demand, according to the new RDA
(ICMR, 2010), iron requirements during pregnancy is 35mg/d.
Good sources: Dark green leafy vegetables, poultry, nuts and
oilseeds, beans, watermelon, prunes,

Backache. The extra weight you've gained in the last few months is starting to put
pressure on your back, making it achy and sore. To ease the pressure, sit up straight and
use a chair that provides good back support. Sleep on your side with a pillow tucked
between your legs. Avoid picking up or carrying anything heavy. Wear low-heeled,
comfortable shoes with good arch support. If the pain is really uncomfortable, ask your
partner to rub the sore spots, or treat yourself to a pregnancy massage.

Bleeding gums . About half of pregnant women develop swollen, tender gums. Hormone
changes are sending more blood to your gums, making them more sensitive and causing
them to bleed more easily. Your gums should go back to normal after your baby is born.
In the meantime, use a softer toothbrush and be gentle when you floss, but don't skimp
on dental hygiene. Studies show that pregnant women with gum disease (periodontal
disease) may be more likely to go into premature labor and deliver a low-birth-weight
baby.

Breast enlargement . Much of the breast tenderness you experienced during the first
trimester should be wearing off, but your breasts are still growing as they prepare to feed
your baby. Going up a bra size (or more) and wearing a good support bra can make you
feel more comfortable.

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Heartburn and constipation. These are caused by your body making more of a hormone
called progesterone. This hormone relaxes certain muscles, including the ring of muscle
in your lower esophagus that normally keeps food and acids down in your stomach, and
the ones that move digested food through your intestines. To relieve heartburn, try eating
more frequent, smaller meals throughout the day and avoid greasy, spicy, and acidic
foods (such as citrus fruits). For constipation, get more fiber and drink extra fluids to
keep things moving more smoothly. Physical activity will also help move things along.

Hemorrhoids. Hemorrhoids are actually varicose veins -- swollen blue or purple veins
that form around the anus. These veins may enlarge during pregnancy, because extra
blood is flowing through them and there is increased pressure on them from the growing
uterus. Varicose veins can be itchy and uncomfortable. To relieve them, try sitting in a
warm tub or sitz bath. Ask your doctor whether you can use an over-the-counter
hemorrhoid ointment.

Quickening. By the midpoint of your pregnancy (20 weeks) you will probably have started
to feel the first delicate flutters of movement in your abdomen, which is often called
"quickening." If you aren't feeling your baby move yet, don't worry. Some women don't
experience quickening until their sixth month of pregnancy.

Skin changes. Pregnant women often look as though they are "glowing" because changing
hormone levels make the skin on the face appear flushed. An increase in the pigment
melanin can also lead to brown marks on the face (often called the "mask of pregnancy")
and a dark line (linea nigra) down the middle of the abdomen. All of these skin changes
should fade after the baby is born. In the meantime, you can use makeup to conceal
them. Your skin is also more sensitive to the sun right now, so make sure to wear a broad-
spectrum (UVA/UVB protection) sunscreen with an SPF of at least 30 whenever you go
outside. Limit your time in the sun, especially between 10 a.m. and 2 p.m., wearing long-
sleeved clothes, pants, a broad-brimmed hat, and sunglasses. You may also notice thin,
reddish-purple lines on your abdomen, breasts, or thighs. These stretch marks emerge as
your skin expands to accommodate your growing belly. Although many creams and
lotions claim to prevent or eliminate stretch marks, there is little evidence that they
actually do. Using a moisturizer can help soften your skin and reduce itchiness. Most
stretch marks should fade on their own after you deliver

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Weight gain. Morning sickness usually diminishes by the end of the first trimester. After
that, your appetite should return, and will probably grow. Although food is looking much
more appetizing, be aware of how much you're eating. You only need about an extra 300
to 500 calories a day during the second trimester, and you should be gaining about 1/2 to 1
pound a week.

Red Flag Symptoms

Any of these symptoms could be a sign that something is wrong with your pregnancy.
Don't wait for your prenatal visit to talk about it. Call your doctor right away if you
experience:

Severe abdominal pain or cramping

Bleeding
Severe dizziness
Rapid weight gain (more than 6.5 pounds per month) or too little weight gain (less than
10 pounds at 20 weeks into the pregnancy

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