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As a soon-to-be mom, taking care of yourself and your unborn child has never been more important. And one critical aspect of ensuring a healthy pregnancy is through a nutritious and balanced diet. In this post, we’ll discuss the importance of a proper diet during pregnancy, and provide some ideas for an Indian-influenced menu that is balanced and nutritious. During pregnancy, your baby is completely dependent on you for all its nutrients. Not getting the proper balance of vitamins and minerals can cause serious health issues for both mother and baby. Inadequate intake of nutrients such as folic acid, iron, calcium, and vitamin D can lead to birth defects, low birth weight, and other complications. On the other hand, consuming too few calories can also lead to issues such as preterm birth and slow growth. So, what should you be eating during pregnancy? Here are some key foods and nutrients to focus on: - Folic acid: This vitamin is crucial for preventing neural tube defects in your baby, which affect the brain and spinal cord. Good sources of folic acid include leafy green vegetables, citrus fruits, and fortified grains. - Iron: Iron is essential for building red blood cells and carrying oxygen to your baby. Good sources of iron include lean meats, beans, fortified cereals, and dark leafy greens. - Calcium: Calcium is critical for building strong bones and teeth, and also helps with muscle and nerve function. Good sources of calcium include dairy products, fortified non-dairy milk, and leafy greens. - Vitamin D: Vitamin D is important for bone health and immune function. You can get vitamin D from sunlight, fortified dairy products, and fatty fish. - Protein: Protein is important for building and repairing tissues in your body and your baby’s. Good sources of protein include lean meats, poultry, fish, beans, and tofu. In addition to these nutrients, it’s important to maintain a balanced diet overall. This means consuming a variety of fruits, vegetables, whole grains, and healthy fats such as avocados and nuts. So, what might a day of meals look like for a pregnant woman following an Indian-influenced diet? Here are some ideas: Breakfast: - Spiced oatmeal with raisins and almond butter - Greek yogurt with chopped nuts and berries - Potato and onion curry with a side of whole wheat toast Snack: - Carrot and cucumber sticks with hummus - Roasted chickpeas - Fresh fruit salad with a sprinkle of chaat masala Lunch: - Chickpea and vegetable biryani - Chana masala with a side of brown rice - Mixed vegetable curry with quinoa Snack: - Roasted pumpkin seeds - Spicy roasted chickpeas - Trail mix with dried fruit and nuts Dinner: - Tandoori chicken with roasted vegetables - Whole wheat naan with lentil soup - Fish curry with a side of brown rice and roasted vegetables Don’t forget to stay hydrated by drinking plenty of water and avoiding sugary drinks. Herbal teas such as ginger or mint can also be a soothing and healthful option. By following a balanced and nutritious diet throughout your pregnancy, you’ll be setting your baby up for a healthy start in life. It’s always a good idea to speak with your doctor or a registered dietitian to ensure you’re getting all the nutrients you and your baby need.

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