A Sample Diet Plan for Pregnant and Breastfeeding Indian Women

The importance of a good diet for pregnant women as well as breastfeeding women cannot be overemphasized. You need to nourish your baby via your body so you must have a nutrient-dense diet that has a good balance of carbohydrates, fats, vitamins, proteins and minerals during both these phases. Also, stay hydrated.

Early Morning

After overnight fasting, it is not a good idea to stay hungry till breakfast when you are pregnant; therefore, it makes sense to eat something early in the morning. This also helps to maintain blood sugar levels and you will not feel dizzy. Warm elaichi milk with soaked almonds and 2 soaked dates. This is the best time to have your calcium supplement too. Or you can have banana/chikoo/mango or kiwi milkshake. For breakfast, stuffed parantha with peanut butter or upma/ poha with veggies or omelet with brown bread.

Mid-Morning

Fruit salad with flax seeds or chia seeds. Try to have your prenatal vitamins and iron supplements with fruits as Vitamin C enhances the absorption of iron in body. Or a glass of chaach or coconut water.

Lunch

2 rotis with paneer sabji and mix veg or 2 rotis with chicken curry or fish curry along with vegetable or sprouts salad and raita

Mid-Afternoon

Gur chana munchies and vegetable juice

Evening

Tea or milk with digestive biscuits and soaked almonds and walnuts

Pre-Dinner

Vegetable soup or chicken soup

Dinner

2 rotis with dal and sabji

Post-Dinner

Warm milk with 2 dates, on the go snacks, charmagaj namkeen or banana chips or brown bread sandwich with peanut butter or chilly cheese toast or plain bhuna chana.

So, I hope this diet plan seems practical enough to follow. Do let me know your thoughts about this. I would like to mention that this is a suitable plan for healthy women without any complications in their pregnancy.

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