1) Nutrition for the disposition during gestation.

Pregnancy is your time to be the Queen. According to WHO, the first 1000days of your baby's life are most important for her lifelong health and well being. For the 270 days of pregnancy, your baby's health and well being completely dependent upon what you eat. So, make sure that you take a nutritious diet during this phase.

In this section, we will discuss some key nutrients which are not only good for your health but will also impact her overall development, brain growth and resistance to diseases. Typically, you will need to consume an extra 300 calories a day.

Good for brain growth: Almost 70% of the baby's brain grow even before she is born. The nutrients below will help it grow and develop well.

-DHA: OMEGA3 tasty aside that builds a big portion of the brain structure. It also helps in memory and performance.

-IRON: Iron is an important part of hemoglobin in the blood.

-FOLIC ACID: Folic acid helps in brain growth and formation of the central nervous system.

-CHOLINE: Choline is important for the proper functioning of the brain and memory development.

-IODINE: Iodine promotes a baby's mental growth by the production of thyroid hormone.

-Protein: Protein is an important part of tissues and cells that make the brain.

Good for vision: The baby will be born with eyes ready to see the world. These nutrients will help develop her vision while she is still inside your tummy. DHA and Vitamin A helps develop your baby's ability to see.

Good for physical growth and development: At birth, your baby needs her body organs in a ready to work state. The nutrients below will help her grow and develop before she takes birth.

-Protein: They are important for various enzymes and hormones that keep the body working. Proteins are important for muscles and blood.

-CALCIUM-helps n building teeth and

-Vitamin D3: for calcium abortion and bone mass.

-ZINC: for building up DNA and RNA.

-FAT: for the formation of membranes and fatty acid which regulates many activities of the body.

-ENERGY: is important for mothers at the time of delivery and breastfeeding. Your little one needs energy for growth in the womb.

Good for immunity: Iron and Vitamin C will keep you protected from germs and infection. Iodine helps in the working of the immune system. Probiotics and prevent the risk of allergies.

In order to get all these nutrients, you must eat a variety of food groups including fruits and vegetables to suffice the daily requirement of nutrients.

Fruits and vegetables: They contain important nutrients. The Vitamin C requirement of a pregnant female is 70mg, fruits like oranges, amla, sweet lime and vegetables such as tomato sprouts must be consumed. As the folic acid intake is 0.4 my per day to prevent neural tube defect, so beans, peas, and Vaal vegetables should be taken. Green leafy vegetable contains iron.

Bread and grains: Carbohydrates are important energy sources for pregnant females. Bread and grains contain important nutrients. Cereals and grains contain proteins and vitamins required during pregnancy. This indirectly cures symptoms such as fatigue, weakness, and depression.

Dairy products: Milk and Milk products such as curd, butter and cheese contains calcium which is essential during pregnancy.

Poultry and nonveg products: Chicken, lean meat, fish vitamins and proteins needed during pregnancy.

Probiotics: These are healthy bacteria that help with digestion, prevent constipation and helps you in absorbing nutrients from your diet. Having a happy tummy helps in keeping the baby healthy.

Consult your doctor for approximate nutrition that benefits you and your baby. This was a summary of the nutrients required for the growth of the baby. Now, we will discuss the diet to be taken to fulfill the accurate percentage of nutrients required.
Sample diet plan :

Early morning

(6.30-7.00am)

Cornflakes with milk and nut:1 bowl or

Milk;1Glass 2-3 Marie biscuit or

Milk 1/2cup, 2-3 high fiber biscuit.

1 glass Milk with dates, toasted whole grain bread, 2 slices.or

1 glass milk, 5-6nuts, 2-3 rusk biscuits.or

1 glass milk, 2-3 Marie biscuit.or

1 glass milk, 2-3 glucose biscuit.
Breakfast(9.00am -9.15am)

2 Paneer sandwich, 1 glass mix fruit juice or

2 plain paratha, 1 bowl curd

1 Moong dal chill, 2 bread slices, tea or coffee or

2 mooli paratha, tea or coffee

Cheese sandwich 2 pieces, sprouts 1 bowl

Missi roti 2,curd 1 bowl or

Poha, tea, and coffee
Mid-morning (11:00am-11.15am)

1 glass lassi, 2 soya cutlet

Banana milkshake, or 1 bowl nuts

Watermelon 1 bowl

Bean salad with paneer or 1 bowl

Murmura a bhel, watermelon juice

Mango apricot custard or

1 glass fruit and raisin smoothie, roasted chana 1 bowl
Lunch(1.00pm)

Baigan bharta, rice half-plate, sprouted moong, raita or

Carrot juice, aloo spinach sabzi, moong dal tadka 1 bowl, roti2, rice half plate or

Cucumber salad, tori sabzi,2 aloo paratha, raita or

Sweet and sour soup, 1 garlic bread, half bowl hummus, 2 pita bread or

Vegetable sweet corn soup, dal fry one bowl, rice jeera 1 bowl

Cold cucumber soup, rajma masala, 2 roti, 1 bowl rice,1 glass lassi or

Kala chana curry, macaroni salad, 1 roti, 1 bowl rice
Evening snack(5.30 pm) or

Fruit milkshake 1 glass or

Moong chat 1 bowl or

Almond milk1 glass or

Corn vegetable croquette. Or

I glass milk or

2 vegetable sandwich or

Orange juice 1 glass
Dinner(7.30-8.00pm)

Cabbage and paneer saad, 1 bowl chana dal, roti,1 plate rice or

Minestrone soup, 1 bowl soy soybean curry, 1 roti 1 plate rice or

Macaroni salad, ppastagobi sabzi, dal mix 1 bowl, 2 roti, I plate rice or

Potato salad, masala bhindi, 2 roti, 1 plate rice or

Potato salad, masala bhindi, 2 roti, 1 plate rice or

Russian salad, dal takda, 1 bowl, 3 roti.or

Sprouts salad 1bowl also is saag 1 bowl and 2 makai ki roti
Post dinner(10.00pm)

Mixed melon salad with honey dressing one bowl or

Dry fruit phirni 1 bowl or

Fruit custard 1 bowl or

Mango ice cream1 bowl or

DAtes 1 bowl or

Fruit yogurt 1 bowl or

Seviyan there 1 bowl
For nonveg diet, you can replace sandwiches with chicken shredded ones, chicken curry, korma chicken curry, schezwan chicken curry, roasted chicken, chicken soup and so on
So have a great time, take care of your health and always remember now onwards, you will never feel alone, there is always a little one, is there to keep you company. Feel good about putting on your extra ounce. Enjoy pregnancy. #bbccreatorclub
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