Week 3 Healthy Diet

Pregnancy is a good time to start healthy eating habits. Including the following foods in your daily diet can help fulfill nutritional requirements of your body.

  • Fresh fruits and vegetables
  • Chapati (including mixed grain or stuffed chapati)
  • Dairy foods like milk, curd/yogurt, cheese, and cottage cheese (paneer).
  • Starchy foods, such as rice, whole grain bread, and baked or boiled potatoes
  • Protein rich diet which includes food such as lean meat, chicken, eggs, pulses (such as beans and lentils) and soya nuggets.

During pregnancy, you need folic acid to help protect your unborn baby against developing neural tube defects (such as spina bifida). You can get plenty of folic acid from your food. When it is present in your food, it is known as folate. Some of the excellent food sources of folate are-

  • Dry fruits and nuts: Walnuts, peanuts and almonds.
  • Green leafy vegetables: Good sources of green leafy vegetables are spinach, fenugreek leaves, radish leaves, coriander, mint, lamb’s quarters (bathua), mustard greens, and lettuce.
  • Other vegetables: Bitter gourd, bottle gourd, round gourd, lady’s finger, carrot, cauliflower, beetroot, capsicum, broccoli, french beans, peas, corn and cabbage.
  • Fruits: Muskmelon, avocado, pomegranate, guava, oranges, sweet lime and strawberries.
  • Pulses and lentils: Black-eyed beans, bengal gram, soya beans, chickpeas and kidney beans.
  • Fortified cereal: Whole wheat flakes, oats, cornflakes, wheat germ and wheat bran. Whole wheat flour, whole meal bread, and whole wheat pasta.