Food Chart for a Pregnant or Lactating Mother
Here are some essential food items that should be included in the diet of a pregnant or lactating mother:
Protein:
- Chicken
- Fish
- Legumes
- Tofu
Calcium:
- Milk
- Cheese
- Yogurt
- Kale
Iron:
- Eggs
- Red meat
- Spinach
- Lentils
Carbohydrates:
- Whole grain bread
- Brown rice
- Quinoa
- Sweet potato
Fats:
- Avocado
- Olive oil
- Nuts
- Seeds
Pregnancy Care Tips in Hindi
Here are some pregnancy care tips that are beneficial for all expectant mothers:
Stay Hydrated:
Drinking plenty of fluids helps in keeping hydrated and prevents constipation.
Exercise:
Gentle exercises like walking, swimming, and yoga can help improve your stamina and mood throughout your pregnancy.
Rest:
Take rest when you feel tired, it's important for you and your baby's health. During pregnancy, your body is working hard to support the growth and development of your baby.
Avoid Alcohol and Smoking:
Smoking and alcohol consumption are associated with several pregnancy-related issues, so it should be avoided.
Take Prenatal Vitamins:
Prenatal vitamins can supplement nutritional deficiencies, ensuring adequate nutrient intake for the baby and the mother.
Recipe – Lentil Soup This hearty and healthy lentil soup is perfect for pregnant women.Lentil Soup Recipe
Ingredients:
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 4 cloves garlic, finely chopped
- 2 cups dried brown lentils, rinsed and drained
- 1 tablespoon sweet paprika
- 1 teaspoon cumin
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 6 cups vegetable or chicken broth
- 4 cups chopped Swiss chard leaves and stems (about 1 large bunch)
- 2 tablespoons fresh lemon juice
Instructions:
- In a large pot, heat the olive oil over medium heat.
- Add the onion and garlic and cook until the onion is soft, about 5 minutes.
- Add the lentils, paprika, cumin, salt, and black pepper.
- Cook, stirring occasionally, until the lentils are lightly browned, about 5 minutes.
- Add the broth and bring to a boil.
- Reduce the heat and simmer, uncovered, until the lentils are tender, about 30-40 minutes.
- Add the Swiss chard and cook until wilted, about 5 minutes.
- Stir in the lemon juice.
- Serve hot.
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