Healthy pregnancy Indian breakfast plan

A pregnant woman isn’t just responsible for herself but for the growing life inside her too. Along the journey of pregnancy, there isn’t room for any mistakes. Healthy Indian breakfast for pregnancy is crucial to support you along the way. 

Indian diet plan for pregnant women

Make waking up with pregnancy a little more delightful with these delectable food choices that will continue to support your health. 

Pre-breakfast snack ideas: 

1. Dry fruits like cashews, almonds, raisins and walnuts
2. Cow milk
3. Dates
4. Fruit juices 
5. Milkshake 
6. Coconut water 
7. Almond milk 
8. Juices of carrot and tomato
9. Soaked chia seeds
10. Buttermilk 

Breakfast ideas:

1. Vegetable upma
2. Poha with vegetables 
3. Fruit salad
4. Vegetable omelette
5. Idli sambhar 
6. Moong dal chilla
7. Oatmeal 
8. Vegetable dosa
9. Mixed vegetable paratha
10. Cheese and vegetable sandwich
11. Mixed bean cutlets
12. Vermicelli with vegetables

Diet for pregnant women: Foods and beverages to consume

For your pregnancy breakfast, Indian cuisine has its list of food and beverages you must consume - 

1. Dairy products - Protein, calcium and vitamins found in cheese, milk, buttermilk, yoghurt and cottage cheese help in the healthy growth of the baby. 
2. Lean meat - Chicken, fish and eggs are ultimate sources of protein and help with the development of foetus and mother’s tissues along with producing hormones.
3. Vegetables - Some of the most important ones include green, leafy vegetables, broccoli and sweet potatoes that support the overall health of the mother and foetus. These make up one of the best Indian breakfasts for pregnant women. 
   
4. Berries - Source of vitamins, carbs and fibres, these are packed with water content and can be included in a healthy pregnancy breakfast plan. 
5. Avocado - With subtle taste, avocados are highly nutritious with folate, healthy fats, fibre and can be incorporated into various dishes. 
6. Whole grains - To grow the parts of the body, the foetus requires minerals and vitamin B found in whole grains like brown rice, quinoa, oats, barley and whole wheat. 
7. Dry fruits - Dry fruits like cashews, almonds and walnuts are recommended during pregnancy to combat constipation, nausea and high-blood sugar levels. 
   
8. Legumes - A daily requirement in your diet, legumes like lentils, chickpeas and beans provide the body with iron, protein, fibre, folate and calcium.
9. Salmon - Required the most during the third trimester, salmon is a rich source of omega-3 fatty acid and is a must as a healthy breakfast for pregnant women. 
10. Water - 10-12 glasses of water are essential for digestion and to maintain the protective amniotic fluid around the foetus. 

Important nutrients and their sources

You require certain nutrients in your pregnancy breakfast, Indian sources of the same include: 

1. Folate and folic acid to prevent brain and spinal cord problems. These are found in cereals, oranges, spinach, peanuts and beans. 
2. Calcium for strong bones, teeth and muscles. It is found in milk, cheese, yoghurt, salmon, spinach and broccoli. 
3. Protein is essential for the overall growth of the baby. It is found in poultry, cottage cheese, milk, lentils, fish and eggs. 
   
4. Vitamin D helps with strong bones, teeth and strengthens the immune system. It is found in salmon, milk, cereal and juices. 
5. Iron to supply oxygen to the baby by making more blood in the mother’s body. It is found in nuts, cereals, lean meat, green leafy vegetables, citrus fruits and beans. 

Foods to avoid during pregnancy

As important as it is to know what to incorporate in your healthy pregnancy breakfast plan, it is also imperative to know which foods to avoid during pregnancy. 

1. Unwashed produce - Unwashed or contaminated food items can expose the body to parasites like Toxoplasma Gondii which creates problems during pregnancy. So, it is best to thoroughly wash the produce before consumption.
    
2. Caffeine - Caffeine is known to increase the heart rate and blood pressure which puts both the mother and baby under risk. It can also cross the placenta, causing serious problems. 
3. Processed and junk food - Processed and junk food like burgers, pizzas, fries and candies should be out of a pregnant woman’s plate because it increases the amount of a toxic substance called acrylamide which is harmful for the baby. 
4. Unpasteurised foods - Unpasteurised milk, juices and cheese contain bacterias causing foodborne illness. 
   
5. Raw sprouts - These may contain bacterias which may create complications during pregnancy leading to various illnesses. 
6. Undercooked and raw meat and seafood - If your seafood or meat is raw or undercooked, it could contain various bacteria and parasites leading to food poisoning and vomiting in pregnant women. 
7. Raw eggs - Healthy Indian breakfasts for pregnancy don’t contain raw eggs because they are a source of a bacteria called salmonella which causes food poisoning, diarrhoea and vomiting. 
8. Alcohol - Indian breakfast during pregnancy first trimester shouldn’t include alcohol consumption because it can cause structural defects in the baby such as abnormal facial features. It is best to avoid alcohol completely during this period. 

Tips for a healthy pregnancy

To execute your healthy pregnancy breakfast plan, follow these tips - 

1. Eat a variety of nutrients that your body needs from vitamins and protein to calcium and iron. Make sure every macronutrient finds a portion in your diet and don’t avoid healthy fats. 
2. Consume salt in moderation because too much consumption can lead to water retention and swelling.
3. Eat homemade meals because the less you eat outside, the healthier nutrients your baby will be getting. 
4. Listen to your hunger cues and eat when you’re hungry. Don’t starve yourself to reduce weight gain. 
5. Eat smaller and frequent meals to prevent nausea, heartburn and bloating. It also helps to regulate blood sugar levels. 
6. Consult your doctor for personalised advice and recommendations on your meals. 

Conclusion

A healthy pregnancy is the way to a healthy delivery for both the mother and the baby. It is one of the most crucial stages in a woman’s life, not just physically but emotionally and mentally too. Taking small steps such as that of consuming healthy breakfast for pregnant women can ensure that the baby is getting the best nutrition for his or her growth. 

Frequently Asked Questions

What are some nutritious Indian breakfast options for pregnant women?

Nutritious Indian breakfast options for pregnant women include vegetable upma, poha with vegetables, fruit salad, vegetable omelette, idli sambhar and moong dal chilla.

How important is protein in a pregnancy breakfast?

Protein is highly important in a pregnancy breakfast because it helps in foetal development and maternal tissue repair and maintenance. It is found in  poultry, cottage cheese, milk, lentils, fish and eggs. 

What fruits are beneficial for breakfast during pregnancy?

Fruits like bananas, berries, oranges, apples and kiwis are beneficial for breakfast during pregnancy. 

Are there any Indian breakfast foods to avoid during pregnancy?

Unwashed foods, processed foods, raw sprouts, unpasteurised foods, raw eggs and undercooked or raw meat and fish should be avoided during pregnancy.