Answer: Please find the below mentioned diet chart to be followed during your Preganancy.
Tea/ coffee/ milk/ healthmix with milk- 200ml
Idiyappam / Idlis / Chapathi / Dosa / Uttappam / Appam / Ragi (Idlis/Dosa/Idiyappam/Adai) / Green gram dosa / Rava Idlis / Kambu Dosa / Wheat dosa- 3 nos.
Venpongal / Upma / Vegetable Upma / Oats Upma – 1 cup +Chutney- ( Onion / Tomato / Mint / Coriander / Curry leaves / Coconut / Peanut)+Sambar / Veg Sambar / Veg Kurma ) +2 Boiled Eggs / Fruit Milkshake / Fruit Juice – 200ml
Whole Fruit- 1 / Soup (veg / non-veg) -1 cup / Mixed Salad – 1 bowl / Handful of Nuts, Mixed Sprouts – 1 bowl, Health Mix Laddu 3-4
Chapathi – 2-3 nos. / Rice – 1 cup + Vegetable Sambar / Vegetable Kurma / Veg Sambar ( Brinjal/Drumstick/ Radish / Lady’s finger/beans, etc) / Non- veg curry – 1 cup +Vegetable / Green leafy Poriyal – 1cup , Curd -100ml
Puffed rice with jaggery balls / Peanut burfi / vada – 3 to 4 pieces / Mixed salad / Mixed Sprouts / Sundal -1 bowl / Sweet Corn / Red rice flakes with milk – 1 bowl + Payasam ( sago, aval, green gram, vermicelli ,etc ) / Fruit juice / Milkshake / Milk / Almond milk/ health mix – 200ml
Idiyappam / Idlis / Chapathi / Dosa / Uttappam / Appam / Ragi (Idlis/Dosa/Idiyappam/Adai) / Green gram dosa / Rava Idlis / Kambu Dosa / Wheat dosa- 3 nos. Venpongal / Upma / Vegetable Upma / Oats Upma – 1 cup +Chutney- ( Onion / Tomato / Mint / Coriander / Curry leaves / Coconut / Peanut)+Sambar / Veg Sambar / Veg Kurma
Milk – 200ml
Eat small frequent meals.
Small frequent snacks
Foods prepared preferably by pressure cooking, steaming, boiling helps to retain nutrients.
Use jaggery, panagarkandu, karupatti instead of white sugar.
Include more fruits, vegetables and greens leafy vegetables in daily diet.
Salads are good with every meal.
Keep room well ventilated.
Drink plenty of water 3-4 litres
Eat any one vitamin-C rich foods immediately after your meal. (eg: orange, lime, sweet lime, guava, capsicum, amla)
Eat atleast 2 iron rich foods daily (keerai, jaggery, fig, peanut, red rice flakes, liver, whole egg, dry fruits ladoo)
If nausea or vomiting, use lemon, ginger, mint, orange, pomegranate frequent meals (5 to 7 meals)
Physical activity alteast for 20 mins / daily. Try to increase upto 30 to 45 mins
Good sleep 6-8 hours at night
Avoid fried and processed foods, pickle, appalam
Avoid consuming tea, coffee or any carbonated beverage immediately after your meal
Avoid taking milk products before / after eating iron rich foods.
Avoid fishes like tile fish, shark, sword fish and king mackerel.
Restrict intake of high amount of caffeine ( tea, coffee, etc)
Limit tea or coffee- 200ml /day
Bedtime milk is good for health
Avoid fruits like papaya, jackfruit, mango and pineapple
Constipation – buttermilk, tender coconut, whole fruits and veggies