Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD). Motherhood is by far the very best ever expertise {that a} woman will ever have. Young first-time moms to be, positively have a great deal of questions and considerations. Even earlier than the child being born dad and mom dream about the way forward for the child. From day considered one of being pregnant, the household takes further care in regards to the meals, exercise, and well being of the mom. But did you actually know that the preparation for having a wholesome child begins even earlier than conceiving? The pre-pregnancy well being of the mom has a direct impact on the toddler’s well being.
The fetus in the womb will get all of the vitamins required for development immediately from the mom’s shops. Thus, the mom has to adapt to wholesome consuming habits and put together the physique for being pregnant. Nutrition is a vital a part of preconception care. Here is a Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD) that may make it easier to in conceiving a wholesome child.
Effect of Pre-pregnancy Weight on Conceiving?
A Female’s pre-pregnancy weight immediately impacts the child’s weight. Research reveals an underweight girl is extra probably to give delivery to an underweight child. Likewise, an overweight feminine could give delivery to an chubby child. Also, overweight females have a excessive danger of gestational diabetes and hypertension. Both being underweight or chubby would possibly make conceiving troublesome or would possibly lead to some delivery defects in uncommon instances. Thus sustaining a wholesome physique is necessary. Right food plan and habits will assist in conceiving naturally and increase the child’s immunity.
A balanced food plan together with an lively way of life will assist attain a wholesome BMI for a mother-to-be. It will be time-consuming and irritating to get outcomes in much less time. But with the proper of assist from professionals, the journey turns into very clean. The Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD), will make it easier to in attaining this objective.
Pre-pregnancy Diet (Indian Diet plan to Conceive in PCOD)
Pre-pregnancy Food listing :
Whole grains present the required power and preserve blood glucose ranges. The fiber helps to clear the intestines, drop some weight, forestall overeating and likewise right any underlying dyslipidemia or insulin resistance. Include whole-grain cereals, millets, contemporary entire fruit and veggies, oats, and quinoa.
Green leafy greens will present the required nutritional vitamins and minerals together with fiber. They additionally contribute to vitamin Okay in the physique. Green leafy greens present calcium, iron, and folate that assist to forestall any delivery defect in the fetus. Consume spinach, methi, kale, and different inexperienced leafy greens.
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Good high quality first-class proteins:
Good high quality proteins assist to enhance the physique’s metabolism. High metabolism helps in weight discount and attaining a wholesome BMI. Proteins assist to preserve you full for an extended time frame that forestalls overeating and proper weight points. Proteins additionally assist to strengthen the uterine muscle mass which assist childbirth. Include low-fat milk and merchandise, egg, poultry, fish, soy, and merchandise.
high quality fats consumption helps to cut back the free radicals and stress in the physique. Omega 3 wealthy fatty acids assist in mind and nerve improvement together with organ formation in the fetus. The correct amount of fat can assist management PCOS. The nuts include magnesium that retains the uterus wholesome and promotes hormones for ovulation. Include nuts, seeds, avocado, groundnut oil, canola oil, rice bran oil, and olive oil in the food plan.
Foods to Avoid in Pre-pregnancy Diet Plan
Excess refined meals in food plan would possibly lead to insulin resistance, dyslipidemia, weight acquire, and have the danger of diabetes mellitus. This hinders the conventional menstrual cycle together with ovulation.
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High caffeinated drinks:
High caffeinated drinks disturb the conventional physique’s metabolism. It can lead to delayed conception. Avoid consuming sturdy or excessive caffeine drinks like espresso, tea, or sweets.
Sugary meals are excessive in glycaemic index. They lead to weight acquire, insulin resistance, worsen PCOS and hamper the fertilization of eggs. Avoid heavy creamy desserts, sweets, sweets, sports activities drinks, synthetic juices, and so forth.
Fatty meals lead to weight acquire. It could trigger dyslipidemia, insulin resistance, PCOS, and different metabolic problems. Too a lot fats deposition may have an effect on the menstrual cycle and ovulation. Avoid junk, deep-fried, creamy gravies, mayonnaise, and tacky recipes
Important Nutrients In a Pre-Pregnancy Diet
Calcium is a vital nutrient pre, throughout, and post-pregnancy. Replenish the bones with calcium to keep away from osteoporosis in later life. Consume calcium-rich meals like sesame, milk and merchandise, inexperienced leafy greens, drumstick, or moringa. If the food plan appears inadequate in calcium fortify the food plan with calcium dietary supplements along with your physician’s recommendation.
Iron retains the hemoglobin ranges in test and helps to preserve the correct menstrual cycle. Sufficient iron ranges assist in conceiving simply. Include inexperienced leafy greens, backyard cress seeds, ragi, dates, and dry dates in your food plan.
Choline helps in the event of the mind and spinal wire of the fetus. It additionally helps in stopping neural tube defects. Include eggs, rooster, and broccoli in your common food plan.
Coenzyme Q helps in egg manufacturing and fertilization. Include rooster, lentils, soya, peanuts, oranges, spinach, cauliflower, and sesame seeds.
Vit D helps the absorption of calcium and phosphorus. It retains bones, tooth, and muscle mass wholesome in the child. Keep a test on vit D earlier than and through being pregnant and likewise throughout lactation. Fish is the very best meals supply of vit D. For vegetarians or those that nonetheless are poor in vit D, seek the advice of the physician for perfect supplementation.
Low folate in moms would possibly lead to folate deficiency in the fetus. The child may need some delivery defect or have low delivery weight. Include darkish inexperienced leafy greens, dairy merchandise, and seafood. Start with folate dietary supplements 8 to 10 weeks earlier than conceiving and proceed until the physician’s recommendation.
Inositol promotes wholesome egg high quality, common menstrual cycle and helps fertilization in females. It is broadly discovered in entire grains, beans, nuts, and fruits.
Citrus fruits present vit C. Berries preserve the vagina wholesome and infection-free. The antioxidant properties in citrus fruits have an anti-inflammatory and antioxidant property that helps fertility.
Pre-pregnancy Diet Plan (Indian Diet plan to Conceive in PCOD)
Macronutrient distribution:
- Total power: 1300 kcals
- Carbohydrate: 60 % – 65 % of complete power – 195 – 211 gms
- Proteins: 20 – 25 % of complete power – 65 – 81 gms
- Fats: 15 – 17 % of complete power – 21 – 24 gms
(*7*)7 days Pre-pregnancy Diet Plan:
Day 1; Pre-pregnancy Diet Plan
| Menu | Amount | Ingredients |
| Early morning | ||
| Green smoothie with chia seeds | 1 tsp | Chia seeds |
| 1 cup | Kale, spinach, ginger, cucumber, lemon juice | |
| Breakfast | ||
| Quinoa upma | ½ cup | Quinoa |
| ½ cup | Vegetables | |
| Turmeric Milk | 1 cup | Milk |
| 1 pinch | Turmeric | |
| Mid-morning | ||
| Soaked nuts | ½ cup | Almonds + walnuts + Dates |
| Lunch | ||
| Iceberg salad | 1 cup | Lettuce + cherry tomatoes + bell peppers + onions + carrots |
| Millet roti | 1 no | Jowar flour |
| Green vegetable | 1 cup | Ladies finger |
| Sprouts Tikki | ½ cup | Moong |
| Curd | 1 cup | Curd |
| Mid Afternoon | ||
| Fruit | 1 no medium | Peach |
| Evening snack | ||
| Vegetable Sukha Bhel | 1 cup | Kurmura + onion + tomato + cucumber |
| Dinner | ||
| Broccoli pepper soup | 1 cup | Broccoli + onion |
| Mexican Rice | 1 cup | Rice |
| ½ cup | Beans + greens | |
| Stir fry veggies | 1 cup | Onion + bell peppers + zucchini / cucumber+ child corn |
| Bedtime | ||
| Nutmeg Milk | 1 cup | Milk |
| 1 pinch | Nutmeg powder | |
Day 2; Pre-pregnancy Diet Plan
| Menu | Amount | Ingredients |
| Early morning | ||
| Dates | 2 no | Soaked in a single day (optionally available) |
| Breakfast | ||
| Nachni Satva | 2 tbspn | Nachni satva |
| 1 cup | Milk | |
| 1 tbsp | Almond and walnut powder | |
| Mid-morning | ||
| Fruit | ½ no | Dragon fruit |
| Lunch | ||
| Egg Salad | 1 cup | Boiled egg + cucumber + tomatoes + bell peppers + onions + carrots |
| Chapati | 1 no | Whole wheat flour |
| Green vegetable | 1 cup | Tinda |
| Dal tadka | 1 cup | Tur dal |
| Mid Afternoon | ||
| Thin buttermilk | 1 cup | Curd |
| Evening snack | ||
| Mix dal dosa | 1 no | Mix dal batter |
| Green chutney | 2 tbsp | Coriander + mint |
| Dinner | ||
| Onion raita | 1 cup | Onion + curd |
| Paneer paratha | 1 no | Wheat flour + paneer |
| Rajma | 1 cup | Rajma in tomato gravy |
| Bedtime | ||
| Lemongrass Milk | 1 cup | Milk boiled with lemongrass and ginger |
Day 3; Pre-pregnancy Diet Plan
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked backyard cress seeds | 1 tsp | Soaked in a single day with lemon juice |
| Breakfast | ||
| Oats porridge | 2 tbsp | Oats |
| 1 cup | Milk | |
| 2 no | Dates | |
| Mid-morning | ||
| Soaked nuts | 15 gms | Almonds + walnuts + dry fig + apricot |
| Lunch | ||
| Salad | 1 cup | Cucumber + tomatoes + onions + carrots + beetroot |
| Millet roti | 1 no | Bajra flour |
| Green vegetable | 1 cup | Ghia + tomato |
| Grilled rooster | 100 gms | Chicken |
| Mid Afternoon | ||
| Thin buttermilk | 1 cup | Curd |
| Evening snack | ||
| Chana masala | 1 cup | Boiled chana + tomato + onion |
| Green tea | 1 cup | Ginger lemon inexperienced tea |
| Dinner | ||
| Mix veg soup | 1 cup | Dudhi + carrot + pumpkin + tomato |
| Vegetable Dal khichdi | 1 ½ cup | Rice + Tur + Moongdal + Vegetables |
| Kadhi | 1 cup | Curd + Chana flour |
| Bedtime | ||
| Turmeric Milk | 1 cup | Milk with a pinch of turmeric |
Day 4; Pre-pregnancy Diet Plan
| Menu | Amount | Ingredients |
| Early morning | ||
| Soaked jeera water | 1 tsp | Jeera soaked in a single day in water |
| Breakfast | ||
| Vegetable poha | 1 cup | Poha + Vegetables |
| Herbal milk | 1 cup | Milk + mint + ginger |
| Mid-morning | ||
| Grilled Masala paneer | 50 gms | Paneer + oregano + chilli flakes |
| Lunch | ||
| Raita | 1 cup | Curd + cucumber + tomatoes + onions |
| Multigrain roti | 1 no | Multigrain flour |
| Green vegetable | 1 cup | Karela |
| Dal palak | 1 cup | Moong dal + spinach |
| Mid Afternoon | ||
| Fruit | 1 cup | Papaya |
| Evening snack | ||
| Chana masala | 1 cup | Boiled chana + tomato + onion |
| Green tea | 1 cup | Ginger lemon inexperienced tea |
| Dinner | ||
| Thai curry | 1 ½ cup | Exotic veggies + coconut milk |
| Jasmine rice | 1 cup | Jasmine rice |
| Bedtime | ||
| Granola with yogurt | ½ cup | Millet granola + yogurt |
Day 5; Pre-pregnancy Diet Plan
| Menu | Amount | Ingredients |
| Early morning | ||
| Aloe vera juice with water | 30 ml | Aloe vera juice + water |
| Breakfast | ||
| Avocado oats smoothie | 1 glass | Avocado + oats + milk + almonds |
| Mid-morning | ||
| Boiled moong | ½ cup | Moong |
| Lunch | ||
| Salad | 1 cup | Cucumber + tomatoes + onions + corn |
| Methi roti | 1 no | Multigrain flour + methi leaves |
| Green vegetable | 1 cup | Parval |
| Usal / sprout | 1 cup | Moth beans sprouts + tomato + onion |
| Mid Afternoon | ||
| Fruit | 1 cup | Mix berries |
| Evening snack | ||
| Rava peas dhokla | 6 – 8 pcs | Rava + curd + peas |
| Tomato chutney | 2 tbsp | Tomato + garlic |
| Dinner | ||
| 1 bowl burrito | 1 cup | Exotic veggies + boiled beans + tomato gravy + multigrain noodles + tofu or egg |
| Bedtime | ||
| Masala milk | 1 cup | Milk + dry fruit powder |
Day 6; Pre-pregnancy Diet Plan
| Menu | Amount | Ingredients |
| Early morning | ||
| Lemon juice with heat water | 1 tbsp + 1 cup | Lemon juice + water |
| Breakfast | ||
| Idli | 3 no | Idli batter |
| Sambar | 1 cup | Tur dal + greens |
| Decaf espresso | 1 cup | Milk + espresso powder |
| Mid-morning | ||
| Grilled fish | 100 gms | Fish |
| Lunch | ||
| Salad | 1 cup | Cucumber + tomatoes + onions + corn |
| Thepla | 1 no | Multigrain flour + methi leaves |
| Green vegetable | 1 cup | Cabbage |
| Sweet potato chickpea Tikki | 2 small | Boiled chickpea + candy potato |
| Mid Afternoon | ||
| Buttermilk | 1 cup | Curd |
| Evening snack | ||
| Parfait | 1 cup | Curd + Multigrain granola + chia seeds + pumpkin seeds |
| Dinner | ||
| Tomato basil soup | 1 cup | Tomato + basil |
| Spinach child corn rice | 1 cup | Rice + spinach + child corn |
| Tossed tofu with bell peppers | 1 cup | Tofu + bell peppers |
| Bedtime | ||
| Elaichi milk | 1 cup | Milk + pinch elaichi |
Day 7; Pre-pregnancy Diet Plan
| Menu | Amount | Ingredients |
| Early morning | ||
| ABC juice (unstrained) | 1 cup | Apple + beetroot + carrot + flaxseeds |
| Breakfast | ||
| Vegetable daliya | ½ cup | Daliya |
| ½ cup | Vegetables | |
| Turmeric Cinnamon Milk | 1 cup | Milk |
| 1 pinch | Turmeric + cinnamon powder | |
| Mid-morning | ||
| Soaked nuts | ½ cup | Almonds + walnuts + Dates |
| Lunch | ||
| Spinach salad | 1 cup | Baby spinach + cherry tomatoes + bell peppers + onions + broccoli |
| Millet roti | 1 no | Jowar flour |
| Green vegetable | 1 cup | Cauliflower |
| Dal fry | 1 cup | Tur dal |
| Curd | 1 cup | Curd |
| Mid Afternoon | ||
| Fruit | 1 no medium | Orange |
| Evening snack | ||
| Thalipith | 2 small | Thalipith flour + onion |
| Green chutney | 2 tbsp | Coriander + mint + curry leaves |
| Curd | ½ cup | Curd |
| Dinner | ||
| Cucumber peanut salad | 1 cup | Cucumber + peanut + coriander + curd |
| Sambar Rice | 1 cup | Rice + sambar |
| Banana leaf vegetable | 1 cup | Banana leaf |
| Bedtime | ||
| Buttermilk | 1 cup | Curd |
Note:
- 1 cup = 200 ml
- You can use 40 gms paneer, 100 gms rooster/fish, 2 egg whites, 30 gms tofu, 150 gms curd, 150 ml milk interchangeably
Download the 7 days Indian pre-pregnancy food plan plan for conceiving food plan plan PDF.
Download Indian pre-pregnancy food plan plan for conceiving food plan plan pdf
Endnote:
Maintain wholesome physique weight and BMI to conceive on the desired time. A correctly balanced food plan with particular consideration to vitamins that reinforces fertility will assist a stress-free conception. Hope this Pre-pregnancy Diet Plan 7 Days Menu (Indian Diet plan to Conceive in PCOD), Helps you in attaining your objective to prolong your loved ones.