Recovery path for Postpartum health

 

It is very much normal to feel that your body is not healing as quickly as you want, as postpartum recovery has its own challenges.

                                    

I would suggest certain things foe healthy recovery through postpartum.

·        Drink plenty of water.

·        Take rest as much as you can.

·        Nourish your body with a well balanced diet.

·        Craving for all types of street food (pani puri, aloo tikki, choley….the list goes on….), you can have them but make it at home.

·        To reduce abdominal pain and lower backache, apply hot water bag, hot water bottle to that region.

·        Try to confide in a friend or family member, when you are feeling sad. This is a common condition in new moms called baby blues or postpartum blues.

·        Constipation is very common following childbirth. To ease it, drink lots of water, eat fiber rich foods like fruits, salads. But if you haven’t had a bowel movement for 3-4 days, always seek consultation from your doctor.

·        Use an icepack several times a day for 10 minutes for relieving perineum soreness in case of vaginal delivery.

·        It is common to experience soreness of nipples and breasts in first few days but if persists, it may be your baby not latching properly.Try changing positions while feeding and ensure proper attachment of baby, also can apply foremilk to the sore area before feeding baby.

·        For stitches, it will take around 12 -14 days if in perineal area and 4-5 weeks to complete heal for C- section. There is no need to remove them (except in certain cases of C-section) they will absorb over time. Gently clean with warm water and pat it dry to prevent getting infected.

·        Use sanitary pad only for vaginal bleeding and discharge, refrain from tampoons or menstrual cup as they can introduce infection.

There are certain warning signs when you need to immediately consult:

                     1.        Excessive heavy vaginal bleeding that soaks more than one pad in an hour or is increasing day by day.

                     2.        Passing large clots.

                     3.        Fever more than 100.4 F

                     4.        Fainting or dizziness.

                     5.        Continuous severe headache or blurring of vision.

                     6.        Painful or difficulty in urination.

                     7.        Strong odour vaginal discharge.

                     8.        Chest pain or breathing difficulty.

                     9.        Stitchline becomes red, swollen, has discharge.

                  10.      Sore breasts with change in skin colour and hot to touch.

                  11.      Pain in legs with swelling and redness.

                        

 

  Your strength is always greater than any struggle!

Debunking MYTHS about POSTPARTUM

 Sorry for the delay, but I am back with yet another myths busting blog.

                         

There is enormous cultural pressure to have the body look and feel the same after pregnancy and childbirth, with this narrative about “getting your body back” though presented as a focus on health but there is nothing healthy about the expectation that your body will be unchanged by birthing a baby. There is this overwhelming pressure getting in the way of feeling good and taking care of yourself while juggling the new demands of parenthood.

                      All pregnant women and would be mothers, you all need to realise that you just made a human being, which is pretty incredible thing to have done. There are certain myths/cultural saying you are going to come across after delivery, but you need to reject externally dictated standards and celebrate your body.

Ø “Get your body back”

Quickly after giving birth, people around you start bombarding with all types of fitness techniques and slimming diet and get to work on “getting your body back” from child birth. But you don’t need to stress yourself and accept the fact that your body has undergone certain changes and not that you lost your body which you need to get back. You have to focus on staying healthy, eating nutrition rich diet and after around 4-6 weeks of delivery you can start certain exercises too.

Ø "You should avoid certain foods after delivery"

Some people say to avoid milk after delivery as it can infect your stitch line (whether perineal stitches or cesarean stitch line) as well as you are suppose to have just semisolid food for 7-10 days after delivery. All such things are completely baseless, your body needs all the nutrients and can have the full diet with sabji, roti, dal , chawal after vaginal delivery and just semisolid diet after 24 hours of cesarean delivery and after next 12 hours one can have full diet. You should have a balanced diet and steer clear of unnecessary calories.

Ø “ Wait you cant feed the baby till the baby’s aunt (bua) writes OM with honey on baby’s tongue”

Its wrong, not about writing OM  but the honey as the baby is suppose to have only breastfeed exclusively for the first six months, moreover the timing , as baby needs to have its first feed within 1 hour of birth.

Ø “Sleep now because you won’t sleep after baby/ Sleep when your baby is sleeping”

Sleep is very much essential for your physical and mental health, but don’t put pressure on yourself to fall asleep. Instead focus on engaging in restful activities and ofcourse ask for help from other family members.

Ø “ Postpartum tummy binding help your stomach to get back in shape”

Its not like that, however using a tummy binder, corset or tying clothing around tummy support your back and abdominal muscles, improve your posture. Never bind it too tightly on abdomen as it would be very uncomfortable, itchy and rashes due to sweating as well as might create complications in wound healing post cesarean.

Ø “Wearing Brassiere post delivery hampers milk production”

It’s a complete myth, your breasts get heavy post delivery because of milk production and it needs support. If you stop wearing Brassiere, breasts would get engorged, resulting in pain and even fever due to mastitis and you might end up into operative procedures like Incision and Drainage.

Ø “You can’t and shouldn’t lift anything heavy for a lifetime after Cesarean section”

Its not at all true , you can gradually get your strength back and resume your activities after 4-6 weeks of cesarean delivery. You can do all your normal work and lift anything heavy same as before pregnancy after 6 weeks of cesarean section.

Ø “Eating Betel leaf, commonly known as PAAN is good for digestion and provides calcium for breastfeeding mother”

It can help in digestion to some extent but calcium…..never. Eating Paan would just give stain on your teeth. As well as you need to take calcium tablets upto 4-6 months post delivery.

Your body has done one of the most remarkable things it will ever do - grow another life.

You may have an uneventful or complicated childbirth, vaginal delivery or cesarean section, no matter what your body is going to need time for recovery.

                             

 

P.S : Next blog right path for healthy post partum recovery.

Myths and Facts in Pregnancy..... Busted !!!

 

Being in the 21^ST century with all the latest advances in the field of medicine that have transformed the experience of having baby for a pregnant woman. Yet, there are certain age old myths about pregnancy in India still prevailing. There is no scientific basis for any of these myths and just worry unnecessarily. Being so deep rooted they have such psychological effect on pregnant women that even the most intellectual gets affected who would have otherwise laughed at it and pushed aside. Don’t worry, as I would try to clear your minds and try to bust all the myths in pregnancy, as much as I can.

                      

Ø Exercise during pregnancy can harm the baby .

 Fact check- Exercises help you to be fit, increases your stamina and prepares you for child birth. Any exercises regimen to be started after consulting the doctor. Heavy and strenuous exercises should be avoided. Brisk walking, breathing exercises, yoga are great relaxants.

P.S- Shall discuss about antenatal and postnatal exercises in future posts.

 

Ø You must eat for two people.

 Fact check- Already explained in one of my previous blogs “Nutrition in       pregnancy”, you are supposed to eat healthy food with the normal quantity explained in your diet charts. You need to consume 300-500 calories extra than your previous intake as any of the additional consumption would just add to the mother’s weight.

 

Ø A pregnant woman should not consume dark coloured foods, otherwise the baby’s skin colour will be dark.

Fact check – Colour of the baby is determined by inherited genes and not by the food ingested by the mother. Therefore many of nutritive foods are unnecessarily avoided.

 

Ø If the baby is born at night time, it will be awake at night.

Fact check- Birth time has no relation to the sleeping and waking times of the baby. Moreover child birth is not always an elective procedure, you can land up in emergency and would have the delivery (vaginal/cesarean) at mid night too. Not to worry about it.

 

Ø Slightest touch over the tummy can harm the baby.

Fact check- Your baby is well protected in the uterus with cushioning of amniotic fluid around and the abdominal layers. You can take proper bath and can apply soap over your tummy. Also always wear underwears, again its not going to harm the baby.

 

Ø Cell phones, microwaves and even computers are harmful.

Fact check- Computers have been scientifically proven to be totally safe. And microwaves can carry risk of radiation only in case of leakage. Similarly cell phones do not cause any harm to the baby.

 

Ø During pregnancy, the mother always develops a perfect facial glow.

Fact check- Its not always to develop perfect pregnancy glow. Due to hormonal changes there could be hyperpigmentation, greasy hair and fatigue, its totally normal.

 

Ø  If the baby bump is high – it’s a girl

 If the baby bump is low – it’s a boy

Fact check- Position and shape of baby bump does not depend on sex of baby. In first pregnancy, due to good muscle tone the bump is high and in subsequent pregnancies, the abdominal muscles are lax and the bump will be low.

 

Ø If the mother experiences heartburns (acidity), baby will be born with lots of hair.

Fact check- Heartburns occur due to gastric juices more frequently by pressure of growing uterus. It has nothing to do with hairs of baby.

 

Ø Family will insist on keeping a big secret about the pregnancy in the first trimester to safeguard the mother and child from the “evil eye” and not allow a miscarriage to happen.

Fact check- The first three months of pregnancy are little risky for miscarriages but there is nothing like an evil eye to cause a miscarriage. And always consult doctor after you have UPT positive and not wait for three months for consultation.

 

Ø If your complexion sparkles and face glows, it’s a girl otherwise a boy.

Fact check- The glow and sparkle is due to increased blood circulation and nothing to do with sex of baby.

 

Ø Having sex during pregnancy will result in miscarriage and harm the baby.

Fact check- Only in complicated or high risk pregnancy (low lying placenta, spotting in pregnancy, previous preterm delivery, previous recurrent miscarriages) abstinence from sex is advised. Otherwise a pregnant women can have sexual relations as long as she is comfortable.

 

Ø Baby will be born fair skinned if mother consumes saffron milk.

Fact check- As mentioned earlier, baby’s skin colour is genetically determined. Moreover consuming saffron doesn’t add to the nutritive value of food you are having and just imparts orange colour to food.

 

Ø One should have ghee and badam sheera once labour begins.

Fact check- These foods are very heavy to digest and tend to induce vomiting that would cause exhaustion in already labouring lady. Moreover they take longer time to digest, hence emergency caesareans have to wait.

 

Ø Eating papaya causes abortion

Fact check- The raw papaya is suspected to contain chymopapain which is supposed to induce abortion or preterm labour. But ripe papaya is safe and good source of vitamin A.

 

Ø Drinking coffee adversely affects pregnancy.

Fact check- Coffee in small amounts does not affect baby, but avoid having more than 3 cups a day.

(As mentioned in one of the previous blog “Nutrition in pregnancy” )

 

Ø Impact of full moon on birth – Dates of full moon are linked to date of deliveries.

Fact check- There is no scientific basis for this theory. In an uncomplicated pregnancy you are suspected to have delivery within 2 weeks of the  expected date of delivery and very rarely beyond it. But in case of complications the delivery is either electively planned earlier or in cases of preterm leaking, preterm labour pains.

 

Ø If you are happy and think positive, the baby will grow better.

Fact check- It is absolutely true as mother’s mood have great effect on baby. During stress, there occurs hormonal imbalance and can adversely affect baby. Hence, try and be cheerful and optimistic throughout pregnancy.

 

I tried to explain maximum myths of pregnancy in India, if you come across some more feel free to ask, would explain it clearly and would clear the misconception.

Eat well and have healthy lifestyle but intelligently and there will be no reason to worry. Always try to find the real reasons and science behind the myths.

Listen what elderly aunt next door has to say,

  but don’t necessarily follow that !

DIABETES DIET CHART IN PREGNANCY

 

Though I have posted about diet chart in previous post, but those diagnosed with gestational diabetes in pregnancy, or with pre-existing diabetes, I have formulated this following diet chart with certain tips too.    

                                

The basic rules to be followed in GDM (gestational diabetes mellitus)/ Diabetes 

A)    Eat protiens in every meal.

B)    Include fresh fruits and veggies daily

C)    Less than 50% of calories should come for carbohydrate

D)    Less than 35% should be made up of fat

E)     Limit consumption of  processed foods

                                             

      

Morning (7.00am – 8.00am)

1 cup of regular tea/ green tea without sugar  OR

1 bowl of roasted seeds of watermelon/ cucumber and sesame (til)  OR

1 cup of tea with cinnamon (dalchini)   OR

1 glass of warm water with half spoon honey   OR

1 glass of warm water with lemon

 

Breakfast (8.30am – 9.30am)

2 slices of wholegrain toast with peanut butter   OR

2 besan chilla with 1 bowl of curd   OR

2 Apples/ Banana with 1 bowl of tomato soup    OR

1 bowl of sprouts with 1 glass of milk   OR

2 Ragi (millet) idlis with tomato chutney   OR

2 slices of wholegrain bread with egg bhurji

                                         

 

Post breakfast (10.30am – 11.30am)

1 bowl of seasonal fruits  OR

1 bowl of mix vegetable soup  OR

2 salty biscuits with 1 cup of regular tea without sugar   OR

1 bowl of fruit yogurt with 1 small bowl of dry fruits

 

Lunch (1.00pm – 2.00pm)

2 Rotis (multigrain) with 1 bowl of bhindi with 1 bowl of dal with methi leaves with bowl of salad (carrot and lettuce)   OR

2 Rotis (multigrain) with 1 plate of  chicken curry with 1 bowl of vegetable salad with 1 bowl of curd  OR

2-3 Rotis (multigrain) with 1 bowl of Rajma with 1 bowl of raita (cucumber, mint, onion) OR

2 Rotis (multigrain) with 1 bowl of mixed vegetables with 1 bowl of yogurt and salad   OR

2 Rotis (multigrain) with 1 plate fish curry with 1 bowl of dal tadka with 1 bowl of vegetable salad  OR

2 Rotis (multigrain) with 1 bowl of vegetable curry with one whole sliced cucumber with 1 bowl of curd  OR

2 Rotis with half plate brown rice with 1 plate of paneer masala / palak paneer with vegetable salad   OR

1 whole wheat veg roll/ chicken roll with 1 bowl of stir fried mixed veggies with 1 small bowl of pasta salad

                                        

 

Evening snacks (4.00pm – 5.00pm)

1 bowl of mixed vegetable soup with 2 salty biscuits  OR

1 cup of green tea/ regular tea without sugar with 1 bowl of fresh fruits  OR

1 cup of yogurt with 1 bowl of dry fruits  OR

1 Whole wheat veg sandwich  with 1 glass of lassi without sugar  OR

1 bowl of upma with green peas and carrot   OR

1 bowl of boiled corns with lemonade without sugar  OR

1 bowl of tomato soup with bowl of sprouts salad

 

Dinner (8.00pm – 9.00pm)

2 Rotis (multigrain) with 1 plate of chicken/fish curry with raddish (mooli) salad with 1 glass of chhaach (buttermilk)  OR

2 Rotis (multigrain) with 1 plate of green leafy vegetables with 1 bowl of dal with 1 bowl of mint raita   OR

2 Rotis (multigrain)/ 2 servings of peas pulao (brown rice) with 1 bowl of vegetable curry with salad and a glass of chhaach (buttermilk)  OR

2 Rotis (multigrain) with 1 bowl of soya chunks curry with 1 bowl of green leafy vegetables and salad  OR

2 Rotis (multigrain) with 1 bowl of palak paneer with 1 plate of sliced seasonal fruits  OR

2 Paneer parathas with 1 bowl of veg curry / chicken curry with 1 bowl of broccoli salad

 Tips :

A)    1 Roti (multigrain) substitutes for 1 serving of brown rice

B)    Mutigrain rotis includes atta of Ragi/ Bajra/ Urad/ Jowar

C)    Fruits with low glycemic index to have are – Apple / Guava / Plum / Mausambi (sweet lime)/ Pear / Amla (gooseberry) / Jamun

D)    Do not skip meals , as it helps to maintain your blood sugar levels and would help you refrain from over eating / binge eating.

                                           

      

                There is such a special SWEETNESS, in being able to participate in CREATION!!!

DIET CHART IN PREGNANCY (TRIMESTER WISE)

This new topic of my weekly blog got a bit delayed as I tried to jot down detailed and specific diet charts, trimester wise to make it easier for my readers to follow through.

                                           

FIRST TRIMESTER: (1^ST three months of pregnancy) – My first trimester diet chart have dishes rich in folate, which is important for baby’s nervous system. It also includes certain dishes containing vitamin B6 that help ease nausea. This diet chart also contains iron rich meals that helps your blood to move oxygen around the body.

As mentioned in my previous blog, you are supposed to have food in small frequent manner with 3 large and 3 small meals.

Morning 7am – 8 am

1 cup/ glass of plain milk   OR

1 cup ginger / herbal tea     OR

1 cup pear / apple juice

 

Breakfast 8.30 am – 9.30 am

2 Whole wheat bread with peanut butter   OR

1 Whole wheat bread toast with boiled egg   OR

2 Whole wheat bread sandwich with a slice of tomato & cucumber in between  OR

Fruit Smoothies 1 glass (fruit juice along with the pulp and yogurt / milk)  OR

1 plate of poha with veggies (carrot, peas, potato)   OR

Rava upma with veggies (carrot, capsicum, peas, french beans)  OR

1 Buckwheat (kuttu atta) pancake with honey   OR

1 stuffed paratha (Paneer Tomato paratha, Beetroot paratha)  OR

2-3 Rice idli with tomato / coconut chutney (or Sambar if you can tolerate)  OR

3-4 pieces of Dhokla with coconut / mint (pudina) chutney

 

Post Breakfast Snack   10.30 am- 11.30 am

Fruit bowl (seasonal fruits) 2-3 portions as mentioned in previous blog   OR

1 cup of fruit / plain yoghurt    OR

1 bowl of Paneer and Spinach soup    OR

1 bowl of Tomato and Spinach soup    

 

Lunch 1.00pm – 2.00pm

2 bowls of Broccoli and Baby corn stir fry with a cup of curd OR

2 Rotis with 1 cup of Panchmel Dal and 1 bowl or 1 cup (50 gms ) green leafy vegetables or other curry, vegetable salad   OR

(Panchmel Dal – Chana dal, urad dal, Moong dal, Arhar (toor) dal, Moth dal or Masoor dal)

 2 servings of Cucumber curd rice   OR

Chicken salad (roasted boneless chicken with stir fried veggies) OR

1 Cup of fish curry with 2 servings of Rice/ 2 Rotis   OR

2 servings of  peas pulao / jeera rice with 1 cup of Pancmel Dal and 1 bowl of curd  OR

2 stuffed parathas with 1 bowl of sprouts salad

 

Evening snack 4.00pm- 5.00pm

Chocochip and oatmeal cookies   OR

Jaggery and Groundnut / Sesame (til) laddoo / chikki OR

Fresh fruits bowl   OR

1 cup of green tea with 1 bowl of dry fruits (dates, figs/anjeer)   OR

1 bowl of daliya with veggies  OR

Protein bar / Fruit smoothie

 

 

Dinner 8.00pm- 9.00pm

2 servings of Masoor Dal and Veg Khichdi and a bowl of curd   OR

Grilled Chicken with 2 servings of   Brown Rice or Potato mash   OR

2 Beetroot/ Methi/ Spinach parathas with a bowl of sprouts salad or a bowl of curd   OR

2 Rotis with 1 cup of vegetable / curry, 1 cup of Dal and vegetable salad

Pair your above meals with 1 glass of buttermilk (chaas)/ lassi

And yes every meal ends with mukhwas (mouth freshner) and I would share a very special and highly nutritious Multiseed Mukhwas containing Flax seeds, Saunf (fennel seeds), Black and White Sesame (til). Take equal quantity of all these and put lemon juice and salt, mix together and put aside for an hour and then its ready to use.

                                            

 

SECOND TRIMESTER: (4^th month to 7 month of pregnancy) – The second trimester diet chart contains dishes rich in calcium and vitamin D. This helps your baby to grow strong bones, and also foods containing omega-3 fatty acids which is important for baby’s brain development.

 Morning   7.00 am  - 8.00 am

1 cup of Plain milk OR

1 cup of tea/ coffee   OR

Bowl of dry fruits (Almonds/Cashews/Dates/ Apricot)  OR

Breakfast   8.30am  – 9.30am

1 Vegetable omelete (2 eggs)   OR

1 plate of poha with veggies   OR

Poha cutlet    OR

1 Stuffed parantha (spinach, broccoli, beetroot)   OR

1 plate of Rava upma with veggies   OR

2 cheese toast /2 cheese sandwich   OR

1 Jowar / methi roti with 1 cup of yogurt   OR

1 glass of orange and mint juice   OR

1 glass of fruit smoothie

 

Post breakfast 10.30 am – 11.30am

1 bowl of seasonal fruits   OR

1 bowl of Tomato and spinach soup   OR

1 bowl of Veg garlic soup     OR

1 cup of fruit yogurt    OR

2 Muffins

  

Lunch  1.00pm – 2.00pm

 1 bowl of Grilled chicken salad with 1 bowl of curd/ yogurt   OR

1 plate of  Veg / Non Veg baked pasta with cheese  OR

1 plate of roasted chicken with roasted broccoli, carrot with 1 glass of fruit smoothie  OR

2 Rotis (multigrain) with 1 cup of Panchmel dal, 1 bowl of vegetable (sauted/curry) with a bowl of curd  OR

2 Stuffed Parathas (carrot and peas/ aloo / methi / spinach) with 1 cup of Dal and curd  OR

2 Plain parathas with sprouted beans salad 

 

Evening snacks 4.00pm – 5.00pm

Spinach and corn tikkis  OR

Vegetable idlis   OR

Veg / Chicken cutlet  OR

Dry fruits bowl with 1 cup of herbal tea / regular tea/ coffee  OR

Chicken grilled / Chicken coleslaw Sanwich   OR

Cheese and corn Sandwich  OR

1 bowl of sprouts salad  

 

Dinner 8.00pm – 9.00pm

2 Rotis with 1 bowl of vegetable (sauted/curry) with 1 cup of Panchmel Dal with Vegetable salad  OR

Chicken curry with 2 rotis / 2 servings of Rice with Vegetable salad   OR

Fish curry with 2 rotis / 2 servings of Rice with Vegetable salad  OR

Mushroom and Capsicum Pasta/ Chicken Pasta  OR

Moong Dal Dosa   OR

Moong Dal/ Beans tikki Burger with 1 glass of milk / milkshake  OR

1 bowl of Babycorn and Broccoli stirfry

 3^rd TRIMESTER (7^th month to 9^th month of pregnancy) – The Third trimester diet chart offers dishes that really boost you energy, also boosts growth of the baby. There are foods that contain vitamin K, which is essential for helping your body to heal well after delivery and also in establishing lactation.

                                            

Morning 7.00am – 8.00am

1 Glass of plain milk/ Almond milk/ Soya milk OR

1 Cup of regular Tea / Green Tea / Coffee OR

1 Glass of Apple juice  OR

1 bowl of dry fruits (cashews/almonds/pistachio/dates/apricot/raisins)

 

Breakfast 8.30am – 9.30am

2 Stuffed parathas( Paneer/ Spinach/ Carrots and Peas/ Aloo)  OR

2 Egg Parathas with sprout salad  OR

2 Buckwheat (Kuttu atta) pancakes with honey  OR

3-4 Mixed beans cutlets   OR

1 plate vegetable khandvi  OR

1 plate of rice sevai with veggies  OR

1 plate of Poha / Rava upma with veggies  OR

2 Whole wheat toasts with peanut butter

 

Post Breakfast 10.30am – 11.30am

1 bowl of tomato and spinach soup  OR

1 bowl of fruit yogurt  OR

1 glass of strawberry / chickoo shake  OR

1 glass of guava juice/ seasonal fruit juice  OR

1 bowl of sprouts salad 

 

Lunch  1.00pm - 2.00pm

1 Veggie wrap with Moong Dal chilla or Multigrain Roti of the wrap  and containing sprouts and potato within  OR

2 Rotis (Multigrain/ Bajra/ Jowar) with 1 cup of vegetable curry with curd  OR

Fish Curry / Chicken curry with 2-3 rotis / 2 servings of rice  OR

2-3 servings of lemon and peas rice with a bowl of curd   OR

2 servings of Kofta curry (Malai kofta/ Palak kofta/ Cabbage kofta/ Lauki kofta) with 2 Rotis / Rice  OR

2 Plain / Stuffed parathas (Methi/palak/lauki/Mooli/beetroot) with 1 cup of Dal and bowl of curd  OR

2-3 servings of cucumber curd rice with bowl of sprouts salad 

 

Evening snacks 4.00pm -5.00pm

1 Mix veg Uttappam OR

Malai Pala tikkis  OR

Oats Dosa OR

Palak Methi muthia OR

1 glass of honey and  banana shake with a bowl of fresh fruits  OR

1 bowl of  tomato /chicken soup  OR

1 bowl of suji / carrot/ lauki halwa  OR

1 cup of green tea / regular tea/ coffee with a bowl of dry fruits  OR

1 bowl of veg daliya  OR

 

 

Dinner 8.00pm – 9.00pm

1 Nachani Onion Roti with 1 cup of Panchmel Dal  OR

2-3 servings of moong dal khichdi  OR

2-3 servings of Masoor dal Palak khichdi  OR

2 Rotis with Vegetable curry with a bowl of curd  OR

2 Rotis with Chicken curry/ Fish curry with vegetable salad  OR

2-3 servings of chicken rice/ chicken pulao  OR

2 Plain parathas with a bowl of sprout salad

 

Moreover with all the above options you can always pair your dinner with 1 glass of butter milk / chaas in all trimester. Have atleast 2 glass of water after finishing any meal. Most importantly never ever skip your meals, even if you are not feeling hungry have atleast the lighter option of that meal, this avoid gastritis (acidity).

Well all types of seasonal fruits are safe to have during pregnancy. Specifically for 1^st trimester  pear, apple, pineapple, oranges, guava, grapes, watermelon, pomegranate (anar) are safe to have.

                                                

To summarise....keep eating healthy and nutritious food.

After all...

                        The  Biggest Wealth is HEALTH