SOURCES OF FOOD TIPS FOR HEALTHY PREGNANCY NAUSEA / VOMITING

 Have dry crackers or dry toast immediately after

IRON getting up from sleep.
 Avoid spicy or oily food.
 Consume more solid food.
 Have ginger tea.
 Have smell or lemon or orange.
RELIEVE CONSTIPATION
 Sour Fruits.
 Adequate water.
 Green leafy vegetables.
 Yoghurt.
VITAMIN C  Cereals and millets.
 Choose foods rich in fibre like whole grain
cereals, pulses and vegetables, to avoid
constipation.
 Drink plenty of fluids including 8-12 glasses of
water per day.
 Salt intake should not be restricted.
 Excess intake of beverages containing caffeine
like coffee and tea adversely affect fetal growth
and hence, should be avoided.
PROTEIN
HEART BURN
 Eat smaller meals more frequently and avoid Hunger Bites
drinking while eating. Drink water in between
meals instead.  Fruit Yoghurt
 Eat slowly and chew every bite thoroughly.  Milk with protein powder
 Avoid eating a few hours before bed.  Lassi
 Avoid chocolate, fatty foods, spicy foods, citrus  Fresh fruit juice
fruits soft drinks, and caffeine.  Fruits
 Stay upright for at least one hour after a meal. A  Salads
walk may also encourage digestion.  Groundnut or amaranth laddu/ chikki
CARBOHYDRATES  Dry fruits, nuts, seeds, roasted gram
 Wear comfortable rather than tight-fitting
clothing.  Popcorn or Puffed rice
 Maintain a healthy weight.  Sprouts chat
 Use pillows or wedges to elevate your upper  Corn chat
body while sleeping.  Sandwich
 Sleep on your left side.  Mix veggie Paratha
 Chewing gum after meals can help.  Vegetable upama
 Eat yogurt or drink a glass of warm milk.  Vegetable iddli
 Poha
 Potato/ banana chips