Your ideal diet and must-try recipes at this stage

The second trimester is when your baby is growing at breakneck speed. Your diet should be rich in calcium and vitamin D. Calcium is needed for growing healthy bones while omega 3 will be crucial for your baby brain development. Besides the above two nutrients, another nutrient is vitamin A(beta carotene), needed for healthy blood and skin. Also, include iron-rich foods for adequate hemoglobin.

For breakfast include healthy options like sandwiches filled with paneer filling or grilled vegetable sandwich, upma, idli, dosa, methi spinach paratha, besan cheela, daliya with assorted nuts like walnuts and raisins, milk. Non -veg options are scrambled eggs, veg omelet, etc.

For a mid-afternoon snack, you can have fruits like grapes, apple, chikoo, watermelon, banana etc

For lunch, mixed dals, veg curries like okra, brinjal, beetroot, spinach, and cottage cheese, cauliflower, and peas and chapattis/rice/pulao and curd. Non-veg options are fish curry, chicken biryani.

For mid-evening snack, have raw cucumber and carrots, almond milk, lemonade, assorted nuts

For dinner, can be similar to lunch, with a different combination of veg curries and dals. Non- veg options are Mughlai chicken, mutton tikka, mutton with fenugreek leaves.

The main key throughout pregnancy is the right nutrition. Don’t starve yourself or include high-calorie foods. You need to maintain a healthy weight gain by eating and exercising right.

Few tips: -Limit tea coffee intake. Avoid them with iron-rich foods as it makes iron absorption difficult. -When hunger pang strikes, keep healthy snacks handy. Almonds, raw veggies like carrot, cucumber, fruits are healthy options -Try to boost vitamin D levels by staying in sunlight for 20-30 minutes.

-Calcium-rich recipes:

Milk, cheese, yogurt, beans and dals, Amarnath leaves, etc. You can have them in the form of sandwiches, beans like chickpea, rajma in salads, dals with veggies, porridge

-Iron-rich Recipes:

Methi spinach paratha, tomato methi rice, palak kofta rice, stuffed brinjal, and onion khichdi etc.

-Protein-rich recipes:

Soya chunk masala, paneer kadai/makhana/butter masala, whole wheat pasta, multigrain chapatti, wheat bread, brown rice, mixed dal/chole/rajma masala, etc.

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