Best Yogic diet chart for pregnant women:
Pregnancy is a happy and joyous time of life in women. This is a challenging and crucial time of women’s life as the mother's body goes through numerous physiological changes in order to create and support the development of a new life. During the pregnancy period, the need of macro and micro nutrients increase and healthy diet during pregnancy helps to protect the mother from health risks. Healthy eating during pregnancy may also protect your baby against diseases in later life.
The diet ‘Ahara’ part has to be executed along with the standard Yogic practice. Consumption of refined food induces tamsic gunas leads to diseases. Hence ‘Sattvic ahara’ which includes millets, whole grains should be encouraged, especially in pregnancy women whose needs for calcium, iron are more compared to the other individuals. Yogic Diet works to prevent disease, increase energy and improve overall health. It relies on food as close to its natural state as possible. This means eating foods that do not consists artificial ingredients and are free of chemical preservatives and additives. The primary food intake should be ideally organic wholesome foods that are as fresh as much as possible to ensure maximum nutritional value and life force.
The diet rich in leafy vegetables, coconut milk, different millet varieties should be added to achieve optimum benefits. Pregnant women should take a balanced diet consisting of sprouts, brown rice (softly cooked) vegetable soups, porridge, multigrain, milk with honey, overnight soaked dry fruits. Also include green leafy vegetables, Seasonal vegetables and fruits in moderate quantity. During pregnancy, baby is dependent upon mother for nutrition, so special care has to be taken. A well-balanced diet of a continuous vigilance on weight of mother is to be provided.
It is important that women should gain weight during pregnancy (9-13kg.). Failing to gain appropriate weight makes for a low-weight baby. On the contrary too much weight may make delivery bit difficult.
Following are the food items prescribed for pregnant women-
1. Vegetables: All green leafy vegetables, Ridge gourd, Apple gourd, Beet root, Turnip, Carrot, Cucumber, Spinach, Tomato etc.
2. Cereals: Unpolished rice, Whole wheat and multi-grain flour.
3. Sweet: Honey.
4. Sprouts: Wheat, Green gram, Bengal gram, Groundnut, Fenugreek.
5. Dry fruits: Dates, Dry grapes, Cashew, Almonds, Walnut, Dry grapes (soaked
overnight).
6. Fresh fruits: Ripened, Seasonal and juicy fruits like Guava, Pear, Apple, Banana, Orange, Sweet orange.
7. Fruit juice: Apple juice, Carrot juice and Orange juice.
8. Soups: Spinach, Carrot, Tomato, Beetroot and Coriander either all mixed or can be prepared separately.
9. Others: Lemon water, Butter milk, Tender coconut water etc.
Note:
1. Expectant mother should eat small portion of food at regular interval.
2. Avoid heavy, spicy food as they cause flatulence. Keep the salt intake low.
3. Consume more of fruits and vegetables daily.
4. Add honey to milk, limit intake of sugar.
Avoid excess Tea, Coffee, Sugar/candy, refined white flour products, Garam
masala, and deep fried and oily items.
Other important advice to be followed during pregnancy:
1. Pregnant women should have very nutritious, balanced and Sattvic diet. The
following points should be kept in mind:
- Essential nutritional supplement for women.
- Essential nutrition for foetal development.
- Essential nutrition for uterus, breast and amniotic fluid development.
- Essential nutritive food during and after pregnancy for good lactation.
2. Malnutrition during pregnancy may lead to Anemia, Rickets and bow knee to the child.
3. Pregnant women should protect themselves from excessive stress.
4. Take leisure walk for half an hour every day after having dinner.
