DIETARY ROADMAP TO

HEALTHY PREGNANCY
Starting is the hardest part
Congratulations on taking the leap!

Pregnancy
Dt. Pragti | Dr. Astha Dayal
 BASIC DETAILS
Name Aprana
Age 38 years
Height 5' 1"
Weight 73 kg
BMI 30.41
Conditions Bloating, Fatique,
Gastric issues,
Anxiety, Gestational
Diabetes,
Hypothyroidism,
Prediabetes
Hi, It's Me, Future Aprana

08-04-2025
 INSTRUCTIONS TO BE FOLLOWED STRICTLY
These interventions have been suggested on the basis of your conditions and health
complaints. Following these strictly will help improve your quality of life.

DIETARY RECOMMENDATIONS

1. Include Mint Coriander Chutney With All Your Meals

Mint & coriander chutney helps in iron absorption. Just take 70 grams coriander,30 grams mint,1 amla &
1 inch ginger to make this digestive chutney and enjoy with every meal.

2. Eat Cruciferous Vegetables Only In Cooked Form

Consume Vegetables like Cauliflower, Broccoli, and Cabbage in thoroughly cooked form due to their
goitrogen effects.

3. Replace Your Wheat Roti With Multigrain Roti

Instead of normal roti Make multigrain roti with 25% kala chana + 25% jowar + 50% wheat atta as it
contains better protein & fiber.

4. Have A Protein Snack 30-mins Before Bed

Incorporate a protein-rich snack 30 minutes before sleeping which helps in blood glucose regulation
and baby's weight.For example -1 small bowl of makhana, 1 small bowl of roasted chana, and 1 glass of
milk.

SUGGESTED ACTIVITIES

1. Attend Yoga Session Regularly

Yoga sessions help to relieve backache, leg pain and ease the blood flow. It also helps to stabilize blood
sugar levels.

2. Go for 15-20 Mins Short Walk After Meals

Ensure that you walk after post meals as it helps with digestion, controls blood glucose levels, and
relieves acid.

3. Consume Short and Frequent Meals

Short and frequent meals help to relieve acidity and stabilize blood sugar levels.

RECOMMENDED BEVERAGES
1. Include Vegetable Juice Daily
Add 1/2 cucumber + 1/4 beetroot + 1/2 tomato + 3-4 spinach leaves (if available) + 1 inch ginger + 1
amla + 3-4 mint leaves. Add water to adjust consistency.

2. Drink 3 Liters of Water Daily

Drink 3 liters of water daily to avoid dehydration, constipation, and frequent headaches.

3. Drink Curry Leave Water As Adviced

It contains alkaloids that help in reducing blood glucose levels. For curry leaves water boil 6-7 curry
leaves in 1 glass of water. Sieve and have it on an empty stomach.

DIETARY RESTRICTIONS

1. Say No To Sugar, Jaggery, Or Chocolates

Restrict sugar, jaggery, or chocolates as they can lead to excess weight gain and elevated blood sugar
levels.

2. Avoid Fruit That Causes Blood Sugar Spikes

High glycemic fruits like mango, chikoo, grapes, and bananas have to be restricted.
 09:00 AM Early Morning

Soaked Almond(6 almond), Soaked Walnut(2 walnut)

Nuts will help in neural development of the growing baby.
OPTION 1 Salted biscuit (Have when feeling nauseated)
If salted Biscuits are not available then you can have1 toasted
multigrain bread slice in case of Nausea

NOTES Keep a gap of 15-20mins in between nuts & fruit.

11:00 AM Breakfast

Grilled Paneer Sandwich(1 sandwich), Amla Dhania Chutney

OPTION 1 (1 teaspoon), Cow's Milk(1 glass)
Use 2 multigrain or atta bread slices and stuff it with 50 gm of
paneer

Moong Dal Cheela(2 cheela), Mint Chutney(1 teaspoon), Cow's Milk

OPTION 2 (1 glass)
Make cheela with less oil

Paneer Stuffed Roti(1 roti/chapati), Curd(1 katori)

OPTION 3 For Parantha use Multigrain flour- Configuration- (50% normal
wheat atta +25% jowar atta + 25% kala channa) (Stuff with 40
grams paneer)

Moong Dal Tikki(4 tikki), Mint Coriander Chutney(1 tablespoon),

OPTION 4 Toned Milk(1 glass)
Make tikki on tawa with very less oil

Vermicelli with Mixed Vegetable(1 katori), Mint Chutney(1 teaspoon),

OPTION 5 Cow's Milk(1 glass)
Protip- Make sure to add lots of vegetables

Uttapam(1 Uttapam), Coconut chutney(1 teaspoon)

OPTION 6
To make uttapam add 2 tbs suji + 1 tbs curd. Top it with vegetables.
 Take 1 glass of smoothie before or after 20 minutes of having
NOTES breakfast (Without Sugar)

12:30 PM Mid Meal

OPTION 1 Lemonade(1 glass)

Jeera Buttermilk(1 glass), Pomegranates(100 grams)

OPTION 2
add pinch black salt

Roasted Salted Makhana(1 cup)

OPTION 3
Makhana is great source of calcium

Mixed Fruit Salad(1 bowl), Pumpkin seed(1 teaspoon)

OPTION 4 Have only one or two fruits. NO-
WATERMELON,BANANA,CHIKOO,LITCHI,GRAPES

Take 1 glass mint lemon water if feel nauseous

Make sure to incorporate 1 spoon of Pumpkin or sunflower seeds
NOTES Daily as they are rich in zinc and selenium that will help in overall
development of baby

02:30 PM Lunch

Multigrain Roti(2 roti/chapati), Bhindi Masala(1 katori), Curd(1 katori),

OPTION 1 Tomato Cucumber Salad(1 katori)
Multigrain roti - Configuration- (50% normal wheat atta +25% jowar
atta + 25% kala channa)

Oats And Besan Cheela(2 cheela), Coconut chutney(1 teaspoon)

OPTION 2 Make cheela in very less oil. To make cheela, use 50% besan and
50% oats atta
 Multigrain Roti(2 roti/chapati), Matar Mushroom Curry(1 bowl),
OPTION 3 Zeera Raita(1 katori), Tomato Cucumber Salad(1 katori)
Multigrain roti - Configuration- (50% normal wheat atta +25% jowar
atta + 25% kala channa)

Multigrain Roti(2 roti/chapati), Drumstick Sabji(1 katori), Moong Dal

OPTION 4 (1 katori), Tomato Cucumber Salad(1 katori), Cucumber Raita(1 katori)
Multigrain roti - Configuration- (50% normal wheat atta +25% jowar
atta + 25% kala channa)

Boiled Rice(1 bowl), Rajma Paneer Curry(1 bowl), Curd(1 katori),

OPTION 5 Tomato Cucumber Salad(1 katori)
cook rice in excess of water and remove the starch (can take dal or
kala chana or chole instead or rajma too)

Dal Ki Roti(2 roti/chapati), Mixed Vegetable(1 katori), Curd(1 katori)

OPTION 6
Mix dal while kneading the dough

Have salads 10 minutes before the meals for better control of blood
NOTES glucose levels.

05:00 PM Evening

Makhana chaat(1 small katori)

OPTION 1 add 15gm roasted makhana + add onion tomato cucumber + salt
pepper + squeeze lemon

sprouts chaat(1 katori)

OPTION 2 Boiled 2Tbsp boiled sprouts, add finely choppeed vegetables,
squeeze in lime juice as per taste.

Fruit Chaat(1 cup)

OPTION 3 Choose From fruits like Apple, kiwi, oranges, pear, guava, apricot,
berries, pomegranate, mosambi. Squeeze in some lime juice over it.

OPTION 4 Paneer Roasted(30 grams)

NOTES Have either of the snacks for to improve meal gaps.

08:30 PM Dinner

Multigrain Roti(2 roti/chapati), Tomato Paneer Curry(1 katori),

OPTION 1 Tomato Cucumber Salad(1 katori)
Multigrain roti - Configuration- (50% normal wheat atta +25% jowar
atta + 25% kala channa)

Multigrain Roti(2 roti/chapati), Guwar ki Sabji(1 bowl),

OPTION 2 Cucumber Salad(1 katori)
Multigrain roti - Configuration- (50% normal wheat atta +25% jowar
atta + 25% kala channa)

Khicheri (with vegetable)(1 bowl), Mixed Vegetable(1 katori),

OPTION 3 Tomato Cucumber Salad(1 katori)
Add lot of vegetables while making the khichdi

Soya Daliya(1 bowl), Onion Tomato Subzi(1 bowl),

OPTION 4 Mint Coriander Chutney(1 teaspoon)
Add 2 tbsp daliya, soyabean and chopped vegetables while
preparing daliya.

Multigrain Roti(2 roti/chapati), Lauki Moong Dal(1 katori),

OPTION 5 tomato onion salad(1 katori)
Multigrain roti - Configuration- (50% normal wheat atta +25% jowar
atta + 25% kala channa)

Paneer stuffed moong dal cheela(1 cheela), Coconut chutney

(1 teaspoon)
OPTION 6 Oats cheela - Use 100% moong dal atta or moong dal paste to make
cheela. stuff with finely chopped onion and tomato and stuff with
30 gm of paneer

Eating a healthy dinner will help to clear your bowels movements.

NOTES Have salads before your dinner for a good fiber intake.
 10:30 PM Post Dinner

Cow's Milk(1 glass), Makhana(1 cup)

OPTION 1
Have milk without sugar
 DIETITIAN NOTES
Focus on a balanced diet with lean proteins,
whole grains, and non-starchy vegetables to
help control blood sugar.
Opt for complex carbohydrates like whole
grains, legumes, and vegetables instead of
refined carbs.
Eat small, frequent meals throughout the day
to prevent large fluctuations in blood sugar.
Include fiber-rich foods like vegetables, fruits,
and whole grains to regulate blood sugar
levels.
Limit or avoid sugary snacks, candies, and
desserts to prevent spikes in blood sugar.
Choose low-glycemic index foods, such as
oats, quinoa, and sweet potatoes, to maintain
stable glucose levels.
Consume healthy fats from sources like
avocados, nuts, seeds, and olive oil to support
overall health.
Drink plenty of water to stay hydrated and help
with blood sugar control.
Incorporate foods rich in magnesium, like
leafy greens and nuts, to improve insulin
sensitivity.
Opt for unsweetened beverages like herbal
teas and water, and avoid sugary drinks.
Choose high-protein snacks like boiled eggs,
nuts, or Greek yogurt to manage hunger and
blood sugar.
Limit processed foods and takeout, as they
may contain hidden sugars and unhealthy
fats.
Include foods rich in vitamin C, such as citrus
fruits and bell peppers, to support your
immune system.
Monitor portion sizes to help manage calorie
intake and prevent blood sugar surges.
Add omega-3-rich foods like flaxseeds, chia
seeds, and fatty fish to support fetal
development.
Avoid consuming large amounts of fruit at
once; opt for low-glycemic fruits like berries in
moderation.
Choose low-fat dairy products to reduce
unnecessary fat intake.