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21st September 2007, 09:45 PM
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Dear friends,
On request, I am posting this, kindly sent to me by my dietician B Nisha Devi who is also an I L member. For any further advice,
please write to her e mail id, which I can furnish on your asking for the same. Since she is very busy, I wonder if she will have time to look into PMs.
HEALTHY BALANCED DIET FOR THE MOST WONDERFUL PHASE OF A WOMAN’S LIFE - PREGNANCY
THINGS TO NOTE: š Pregnancy is a wonderful period, so enjoy every moment. Your mental thought has an influence on your kid’s mental behavior and physical conditioning. So be relaxed always. š During the first 3 months of pregnancy, about 1.5kg gain in body weight is advised. The foetus is very small and requires only good nourishment and not too much food. š Have healthy, balanced food everyday. An increase in food quantity can be started about the 3rd month. š If nauseating or vomiting, drink adequate fluids and liquids as stated below. š Eat small frequent meals š Consume sundal, pori urundai, peanut candy, groundnut, dates, badam, vadai, carrot halwa, etc. š IMPORTANT :- Chew food thoroughly and then swallow š Drink 2 glasses of milk per day š Avoid highly spicy foods, coffee, tea and aerated drinks. š Consume a bowl of greens 5 days a week - preferably (e.g. as spinach or coriander or curry leaves or mint, if available there), especially during the first 3 months š DAILY MUST: Greens – 1 bowl, Fruit – 3, Milk – 2 glasses, Vegetable – 3 cups, Dhal or sundal – 2 cup / Dry nuts – one handful (quantity consumed needs to be increased gradually as with the progression of pregnancy) š Visit your gynecologist regularly SAMPLE DIET PRESCRIPTION
TIME
| DIET
| On waking
| Water – 2 glasses
Milk – without sugar / carrot and milk / dates and milk (dates is better than raisins)
| BREAKFAST
| Idli / dosa / Chappathi / Puri – 3-4 /
Upma or pongal – 1½ cup /
Brown bread – 4-5 slices with vegetables /
Cornflakes or Muesli – 1 bowl with milk + Dry fruits and nuts – a handful
With
Sambar / curry leaves / tomato / onion / mint / coriander chutney / veg kurma
| 11.00am
| A bowl of fruits or sprouts / raw vegetable salad / fruit or vegetable sandwich – 2 slices (have a variety of fruits)
+.
Lassi / fresh fruit juice / buttermilk - 200ml
(Having fruits is better than fruit juices. Avoid sugar with fruit juices, except for lime juice)
| LUNCH
| Rice – 2 cups / Chappathi or Dosa or Idli – 3-4 + Sambar/ any other curry + curd – 1 cup
With
+ Poriyal or kootu – 1 cup
+ dhal - 1 cup
+ Greens or keerai – 1 cup (5 days a week)
| 4.00pm
| Fruit – 1 + Groundnut chikki – 3-4 pieces / channa masala
| Evening
| Milk – 1 glass – no sugar
| DINNER
| Chappathi – 3 / Stuffed chappathi or paratha / Variety Rice / Upma with vegetables / Idiappam / Ragi dosa / wheat dosa with onion and drumstick leaves – 3-4
With Sambar/channa or paneer or mushroom masala or non-veg or dhal + any vegetable – 1 cup | After 30 mins
| Fruit – 1 (avoid milk before sleep, if it disturbs you to urinate during sleep). Minimize water intake 1 hr before bedtime itself.
|
1 cup = 200g or ml 1 tspn = 5 ml or g 1 tbspn = 15ml or g 1 glass = 200ml
VEGETABLE AND FRUIT LIST
TO INCLUDE - all varieties of fruits and vegetables
FOR THE SALAD
Cucumber, onion, tomato, cabbage, coriander, mint, lemon juice, pepper, carrot, lettuce, sprouts (like green gram - pacchai payir), boiled corn or channa
FLUIDS
| SNACKS
| Milk
Soup (made from vegetables, greens, dhal)
Fruit juices
Milk shakes
Rasam
Lassi
Kheer or payasam (eg. Carrot or badam kheer)
| Sundal
Pori urundai
Groundnut balls
Puttu
Kozhukattai
Non-cream biscuits
Sprouts
Fruits
|
IMPORTANT GUIDELINES TO NOTE
| Check weight, blood sugar and blood pressure regularly. It has to be maintained optimum throughout pregnancy.
| Avoid too sweet and sugary items, to avoid getting pregnancy induced diabetes (gestational diabetes)
| Reduce use of salt with puffing of legs and hands
| Eat regular small meals and snacks
| Use unpolished rice
| Avoid food items that might cause a cold or is allergic to you
| Include orange or lemon or guava everyday
| Prefer wheat for maida
| Consume fresh foods
| Consume foods or fluids at a warm or room temperature
| Add variety to diet. Eat a variety of fruits and vegetables.
| Eat every 2 ½ - 3 hours
| Avoid excess oily and fatty foods during the initial months of pregnancy. Too much gain in weight is not advisable. Quantity of food consumed needs to be increased, especially after the 3rd month, as you need to gain weight and also to supply adequate nutrition for the growing baby.
| Avoid gaining excess weight. A maximum of 12 kg is the expected weight gain by the end of 3rd trimester.
| Try having sundal, rice or ragi puttu, kolkattai in the evenings. Have 1 or 2 pieces in the first 3 months. Increase no. of pieces after this period.
| CHEW FOOD THOROUGHLY – EAT RELAXEDLY
[DRINK ATLEAST 3LITRES OF FLUID PER DAY]
P.S: Eat more fresh fruits and vegetables throughout pregnancy, especially during the initial months. Maintaining a relaxed mind is very important in addition to eating the right food... so keep cool and eat right. Go for regular check-ups. Have a wonderful time and be happy.
Last edited by Chitvish; 21st September 2007 at 09:49 PM.
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5th October 2007, 07:29 AM
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9th October 2007, 04:32 AM
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Navarathri Naivedyams:
Dear Friends,
The following is the list of ideal flowers for puja ( if available) for Navarathri.
First three days - Red, yello, blue colour flowers like sevvarali, javanthi etc
Second three days: Vilvan, rose, pink lotus, shenbakam
Last three days: Mullai, malli, nandiavattai, white lotus, thulasi
Navarathri Naivedyams:
First set:
First three days:
Lemon saadam
Til (seasame seed) saadam
Curd rice
Second three days:
Sakkarai pongal
Paal saadam
Kalkandu saadam
Last three days:
Venpongal
Pal saadam
Kalkandu saadam
+
Panakam + any sundal everyday
Sarasvathi pujai - black channa sundal
Vijayadasami - milk with sugar
OR
Second Set:
First day (pradamai) - Kothukadalai sundal (black channa)
Second day - Whole moong ( an make sundal or payasam)
Third day - Coconut ( can be offered broken or made into burfi)
Fourth day - Pomegranate – the fruit can be offered as whole or seeds removed
Fifth day - Lemon – offer as juice or lemon rice
Sixth day - Jaggery & rice – offer as sakkarai pongal
Seventh day - Ksheeraannam - milk+rice+sugar
Eighth day - Ven pongal
Ninth day - Rice with whole green moong (make like pongal)
Tenth day - curd rice
Love,
Chithra.
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18th October 2007, 05:40 AM
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Naivedyam for Sarasvathi puja: It is customary to make Gram Dhal Payasam or Moong Dhal Ki Kheer / Pasiparuppu Payasam or Dhal-rice Payasam Ulundu vadai Tips on demystifying Uzhundu Vadai & Thayir Vadai Either Sukhiyan or any one from Polis Mahanaivedyam ( cooked rice + cooked turdhal) Black Channa Sundal For regular cooking, make raitha, a kosemalli (optional), curry, kootu, morkuzambu (or sambar), appalam etc. For vijayadasami, in some houses, the coconut used in kalasam is used in cooking. Make either Rice-Coconut-Jaggery Payasam or Idichu Pizinju Payasam This is one’s choice as well. Love, Chithra.
Last edited by Chitvish; 19th October 2007 at 11:21 PM.
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23rd October 2007, 11:19 AM
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Last edited by Chitvish; 4th January 2009 at 06:01 AM.
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8th November 2007, 04:28 AM
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Last edited by Chitvish; 7th April 2009 at 06:33 AM.
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16th November 2007, 10:25 PM
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Last edited by Chitvish; 27th September 2008 at 06:04 AM.
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16th November 2007, 11:12 PM
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Last edited by Chitvish; 16th May 2009 at 06:35 AM.
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17th November 2007, 12:08 AM
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Last edited by Chitvish; 15th February 2009 at 04:06 AM.
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