- Start your day with freshly cut seasonal fruits or a glass of fruit juice. Say bye to that cup of coffee or tea which contains caffeine and has no nutritional value.
- A few nuts such as almonds, walnuts are also great for starting your day.
- If you find it hard to chuck that cup of tea or coffee, at least try limiting the amounts you drink and avoid it before, during or soon after a meal.
Have a wholesome homemade
breakfast such as poha , thalipith, paratha curd, idli sambar, dosa chutney, vegetable upma which are rich sources of nutrients.
- Breakfast cereals are fortified with nutrients, however don’t forget that they are processed foods with additives, flavours and artificial colours.
- Eating small and frequent meals can ensure adequate intake of nutrients. Add a mid-morning and mid afternoon snacks in your diet plan. Buttermilk, lassi, a handful of peanuts/roasted makhana, sprouts, are great options for these between the meals munch.
- For a nourishing lunch and dinner, choose from whole grains such as whole wheat, jowar, bajra, rice, raagi, rajgira along with vegetables and a protein source
such as pulses, legumes, egg, fish or chicken.
- Use methods like sprouting, and fermentation which improve digestibility of foods and also increase B-complex vitamins and vitamin C.
- Avoid long gaps between meals, feasting or binge eating.
- Eat a variety of foods from such as whole grains, pulses, legumes, milk and milk products, seasonal fruits and vegetables
- Include fish, chicken, eggs to provide you with good-quality protein. If you are a vegetarian, combining or including cereal, pulses and milk products within a day can also help you get good-quality protein
- Throw in some sprouted mung/boiled beans/paneer cubes into your vegetable salad to add some protein.
- Include fibre-rich foods to prevent constipation.
- Include milk and milk products, as they provide calcium in a form that is easily available to your body.
- You can make sure that your body absorbs most of the iron in your diet by including citrus foods, sprouted legumes and using fermented foods.
- Schedule taking folic acid and other nutrient supplements advised by your doctor with a specific activity so that you would not forget taking the same, for example after a breakfast or before the bedtime. Request your husband to remind you every day.
- Include foods rich in folic acids to guard your baby from brain and spinal cord defects.
- Avoid excess salt. Watch out for hidden salt in foods such as pickles, sauces and baked foods.
- Stay hydrated by drinking 8–12 glasses of every day.
Stay clear of wrong food myths that may stop you from eating nutritious foods.