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Enjoy a wide variety of nutritious foods from the five food groups every day.
📍Plenty of vegetables of different types and colours. Include at least one vegetable salad and at least one serving of green leafy vegetables daily.
📍Fruit as a snack daily. Include a small quantity of dried fruits. Avoid fruit juices.
📍Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties, such as brown rice, whole wheat and millets.
📍Use of ragi, jowar, bajra and other millets is more beneficial than taking only rice and rice based products. Always use whole-wheat flour or fibre enriched
flour.
📍Take a blend of wheat flour and soya bean flour or wheat flour and roasted channa flour in the ratio of 4 : 1.
📍Lean meats and poultry, fish, eggs, soya, nuts and seeds, and legumes/beans, pulses. These are good sources of protein and iron.
📍Include at least one serving of whole beans and legumes (moong, moth, chana, rajma, lobia, green peas etc).
📍Have 1-2 servings of fish a week to get essential omega-3 fatty acids.
📍Consume sprouted grams and fermented foods.
📍Have a milk, yoghurt, cheese, paneer diet to meet the calcium requirement in pregnancy. It is preferable to use low fat milk, i.e. toned (3% fat) or double toned (1.5% fat) milk.
Photo Credits -
https://www.singlecare.com/blog/pregnancy-diet/