Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD)


Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD). Motherhood is by far the best ever experience that a girl will ever have. Young first-time mothers to be, definitely have loads of questions and concerns. Even before the baby being born parents dream about the future of the kid. From day one of pregnancy, the family takes extra care about the food, activity, and health of the mother. But did you really know that the preparation for having a healthy baby starts even before conceiving? The pre-pregnancy health of the mother has a direct effect on the infant’s health.

The fetus in the womb gets all the nutrients required for growth directly from the mother’s stores. Thus, the mother has to adapt to healthy eating habits and prepare the body for pregnancy. Nutrition is an important part of preconception care. Here is a Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD) that will help you in conceiving a healthy baby.

Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD)

 

Effect of Pre-pregnancy Weight on Conceiving?

A Female’s pre-pregnancy weight directly affects the baby’s weight. Research shows an underweight woman is more likely to give birth to an underweight baby. Likewise, an obese female may give birth to an overweight baby. Also, obese females have a high risk of gestational diabetes and high blood pressure. Both being underweight or overweight might make conceiving difficult or might lead to some birth defects in rare cases. Thus maintaining a healthy body is important. Right diet and habits will help in conceiving naturally and boost the baby’s immunity.

A balanced diet along with an active lifestyle will help reach a healthy BMI for a mother-to-be. It can be time-consuming and frustrating to get results in less time. But with the right kind of help from professionals, the journey becomes very smooth. The Pre-pregnancy Diet Plan 7 Days Menu PDF (Indian Diet plan to Conceive in PCOD), will help you in achieving this goal.

Pre-pregnancy Diet (Indian Diet plan to Conceive in PCOD)

Pre-pregnancy Food list :

Whole grains provide the required energy and maintain blood glucose levels. The fiber helps to clear the intestines, lose weight, prevent overeating and also correct any underlying dyslipidemia or insulin resistance. Include whole-grain cereals, millets, fresh whole fruits and vegetables, oats, and quinoa.

Green leafy vegetables will provide the required vitamins and minerals along with fiber. They also contribute to vitamin K in the body. Green leafy vegetables provide calcium, iron, and folate that help to prevent any birth defect in the fetus. Consume spinach, methi, kale, and other green leafy vegetables.

  • Good quality first-class proteins:

Good quality proteins help to improve the body’s metabolism. High metabolism helps in weight reduction and achieving a healthy BMI. Proteins help to keep you full for a longer period of time that prevents overeating and correct weight issues. Proteins also help to strengthen the uterine muscles which support childbirth. Include low-fat milk and products, egg, poultry, fish, soy, and products.

A good quality fat intake helps to reduce the free radicals and stress in the body. Omega 3 rich fatty acids help in brain and nerve development along with organ formation in the fetus. The right amount of fats can help control PCOS. The nuts contain magnesium that keeps the uterus healthy and promotes hormones for ovulation. Include nuts, seeds, avocado, groundnut oil, canola oil, rice bran oil, and olive oil in the diet.

Foods to Avoid in Pre-pregnancy Diet Plan

Excess refined foods in diet might lead to insulin resistance, dyslipidemia, weight gain, and have the risk of diabetes mellitus. This hinders the normal menstrual cycle along with ovulation.

  • High caffeinated beverages:

High caffeinated beverages disturb the normal body’s metabolism. It can lead to delayed conception. Avoid consuming strong or high caffeine beverages like coffee, tea, or chocolates.

Sugary foods are high in glycaemic index. They lead to weight gain, insulin resistance, worsen PCOS and hamper the fertilization of eggs. Avoid heavy creamy desserts, sweets, chocolates, sports drinks, artificial juices, etc.

Fatty foods lead to weight gain. It may cause dyslipidemia, insulin resistance, PCOS, and other metabolic disorders. Too much fat deposition may also affect the menstrual cycle and ovulation. Avoid junk, deep-fried, creamy gravies, mayonnaise, and cheesy recipes

Important Nutrients In a Pre-Pregnancy Diet

Pre-pregnancy Diet Plan

Calcium is an important nutrient pre, during, and post-pregnancy. Replenish the bones with calcium to avoid osteoporosis in later life. Consume calcium-rich foods like sesame, milk and products, green leafy vegetables, drumstick, or moringa. If the diet seems insufficient in calcium fortify the diet with calcium supplements with your doctor’s advice.

Iron keeps the hemoglobin levels in check and helps to maintain the proper menstrual cycle. Sufficient iron levels help in conceiving easily. Include green leafy vegetables, garden cress seeds, ragi, dates, and dry dates in your diet.

Choline helps in the development of the brain and spinal cord of the fetus. It also helps in preventing neural tube defects. Include eggs, chicken, and broccoli in your regular diet.

Coenzyme Q helps in egg production and fertilization. Include chicken, lentils, soya, peanuts, oranges, spinach, cauliflower, and sesame seeds.

Vit D helps the absorption of calcium and phosphorus. It keeps bones, teeth, and muscles healthy in the baby. Keep a check on vit D before and during pregnancy and also during lactation. Fish is the best food source of vit D. For vegetarians or those who still are deficient in vit D, consult the doctor for ideal supplementation.

Low folate in mothers might lead to folate deficiency in the fetus. The baby might have some birth defect or have low birth weight. Include dark green leafy vegetables, dairy products, and seafood. Start with folate supplements 8 to 10 weeks before conceiving and continue till the doctor’s advice.

Inositol promotes healthy egg quality, regular menstrual cycle and supports fertilization in females. It is widely found in whole grains, beans, nuts, and fruits.

Citrus fruits provide vit C. Berries keep the vagina healthy 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 energy: 1300 kcals
  • Carbohydrate: 60 % – 65 % of total energy – 195 – 211 gms
  • Proteins: 20 – 25 % of total energy – 65 – 81 gms
  • Fats: 15 – 17 % of total energy – 21 – 24 gms

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 + vegetables
Stir fry veggies 1 cup Onion + bell peppers + zucchini / cucumber+ baby 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 overnight (optional)
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 garden cress seeds 1 tsp Soaked overnight 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 chicken 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 green 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 overnight 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 green 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 warm water 1 tbsp + 1 cup Lemon juice  + water
Breakfast
Idli 3 no Idli batter
Sambar 1 cup Tur dal + vegetables
Decaf coffee 1 cup Milk + coffee 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 + sweet 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 baby corn rice 1 cup Rice + spinach + baby 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 chicken/fish, 2 egg whites, 30 gms tofu, 150 gms curd, 150 ml milk interchangeably

Download the 7 days Indian pre-pregnancy diet plan for conceiving diet plan PDF.

Download Indian pre-pregnancy diet plan for conceiving diet plan pdf
 

Endnote:

Maintain healthy body weight and BMI to conceive at the desired time. A properly balanced diet with special attention to nutrients that boosts fertility will help a stress-free conception. Hope this Pre-pregnancy Diet Plan 7 Days Menu (Indian Diet plan to Conceive in PCOD), Helps you in achieving your goal to extend your family.



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