28 Day Diet Plan to Get Pregnant

Pregnancy is not only about delivery but a healthy conception, which can be attained by a 28 day diet plan to get pregnant. Pregnancy and implantation of the zygote in the mothers womb is an intense process. The woman’s body needs to be well prepared for the same or else the conceiving process can be hard.

This is a diet program by the expert dietician in Delhi for women who wish to have a healthy conception, pregnancy and delivery. The 28 day diet plan to get pregnant makes sure that your body has all the vitals that support the implantation and growth of the foetus.

 

Relation between Fertility and nutrition

 

There is a close connection between your diet and fertility rate. As we consume high-nutritional foods. It leads to a rise in the chance of easily getting pregnant without much complication.

 

• Eat a lot of fruits and veggies.
• High-fibre wholegrain foods will do you good during this time!
• Choose to eat unsaturated, good-fat foods
• Do not eat bad or saturated fats.
• Avoid high sugary food or drink.
• To enhance your chances of fertility. you should reach the appropriate BMI level of 18.5 to 24.9.

 

How can you conceive easily in a healthier way?

In case you want to conceive in a safe and healthy way for a healthy pregnancy and delivery, you can learn about its driving forces here:

 

●     Understanding Your Body

To conceive easily, it’s essential to understand your body and menstrual cycle. Track your ovulation, as it’s the most fertile period. Typically, ovulation occurs around day 14 of a 28-day menstrual cycle.

 

Knowing Your Cycle

Day 1-5:

Menstruation

Day 6-14:

Follicular phase (estrogen levels rise)

Day 14:

Ovulation (peak fertility)

Day 15-28:

Luteal phase (progesterone levels rise)

 

●     Nutrition and Diet

You must have a diet that should benefit your reproductive health, which includes vitals like:

 

Food groups to include:

Here are the kind of foods you can eat for a good fertility diet to help you conceive fast:

• Healthy fresh fruits and veggies
• Home made foods
• Cooked in olive oil
• Fatty fish
• Dairy and soy foods

 

 

Avoid foods with:

• High sodium
• High sugar
• Bad fats
• Refined grains

 

●     Lifestyle Changes

Here are some lifestyle changes that you can bring in your life to conceive easily:

• Stress Management
• Yoga and Meditation
• Exercise
• Sleep and Relaxation

 

 

The danger of Anemia during pregnancy:

During pregnancy, anemia can pose a solid risk to both mother and baby; all due to the common reason of lack of dietary knowledge:

Risks to the Mother

– Fatigue and Weakness:

Anemia can make pregnant women tired, weak, and short of breath, making it hard for the mother to cope with pregnancy demands.

 

– Increased Risk of Infections:

 Anemia can weaken the immune system, making pregnant women more open to infections and  other illnesses.

– Cardiovascular Complications:

Severe anemia can lead to heart problems in pregnant women which can take a turn to heart failure and arrhythmias.

 

Risks to the Baby

– Preterm Birth:

Anemia during pregnancy can lead to preterm birth, which can lead to respiratory distress and other complications.

– Low Birth Weight:

Babies born to anemic mothers are more likely to have low birth weight, which can cause many other health issues.

– Developmental Delays:

Maternal anemia can impact fetal development and cause a lot of delays in mental and physical well being.

 

Essential nutrients for a healthy Pregnancy:

Your diet must have these for best results:

 

●     Folic acid

Folic acid is vital for the synthesis of DNA and RNA in the fetus. So, eat foods that are high in it!

 

●     Vitamin D

vitamin D should be consumed to make bones stronger.

 

Sources of vitamin D:

1. Milk and milk products
2. Fish
3. Vitamin D granules or injections

 

●     Vitamin E

 

It improves the process of reproduction which lead to pregnancy easily.

 

Sources of vitamin E:

 

1. Sunflower seeds
2. Almonds
3. Avocado and spinach
4. Palm oil and fish oil

 

●     Vitamin B6

 

Women who consume contraceptive pills usually have lower vitamin B6 levels. It is an important nutrient in the reproduction process.

 

Sources of Vitamin B6

 

1. Spinach
2. Sunflower seeds
3. Cooked banana
4. Avocados
5. Fish and chicken

 

●     Vitamin B12

 

It is also crucial for a healthy pregnancy .

 

Sources of vitamin B12 are

 

1. Cheese
2. Egg
3. Red Meat
4. Milk and yogurt
5. Mackerel and sardines
6. Beef Liver

 

●     Iron

 

An iron supplement is essential for those women who reveal signs of anaemia.

 

Sources of iron

 

1. Spinach
2. Red meat
3. Dried raisins and apricots
4. Organ meat
5. Pasta, bread, and iron-fortified cereals
6. Oysters or halibut fish (seafood)
7. Poultry and pork
8. Beans

 

28 days diet plan for pregnancy naturally and healthy:

Diving 28 day plan into 4 weeks, you can eat as per:

 

1st Week:

Breakfast:

Egg sandwich / 1 cup skimmed milk/Omelets +Cheese toast /Vegetables Upma

Mid-Meal:

1 fruits(Papaya, Orange, Grapefruit)

Lunch:

Veg pulao rice/Roti + 1 cup lentil/Beans Vegetables+ split pea curry+ 1/2 cup Low fat curd

Evening:

1 cup green tea+ 2 Ragi/ wheat cookies

Dinner

3 roti+ Green vegetables/ Vegetables Soup/Paneer Tikka

2nd Week

Breakfast

Cereals with Milk/ 1 Bread Toast/Poha/Idli

Mid-Meal

1 fruits(Strawberries,Raspberries,Avacado)

Lunch

4 Roti + salad + spinach Vegetables/Mixed Vegetables/Dal

Evening

Beetroot salad/Fruit Salad/Dried Fruits

Dinner

3 Roti.+Mixed Vegetables+ Tomato chutney/Vegetable Dalia/Fruit Custard

3rd Week

Breakfast

Rice dosa 3+ Egg roast/Brown Bread Sandwitch/1 cup Skimmed Milk

Mid-Meal

1 fruits(Papaya, Strwberries,Raspberries,Avacado)

Lunch

Rice+Kidney beans curry 1 cup + 1/2 cup cucumber salad+ Mixed vegetables /Paneer Cury/MixedVegetables

Evening

1 glass lemon juice + poha with nuts 1 cup.

Dinner

Wheat dosa + 1 cup Bitter gourd sabzi/Vegetable soup with 1 Breat Toast/Vegetable Salad with Curd

4th Week

Breakfast

Paneer Paratha + Green chutney/Dosa/ Vegetables Upma

Mid-Meal

1 fruits(Orange, Grapefruit, Strwberries,Raspberries)

Lunch

4 chapati +Beans Vegetable+ split pea curry+ cucumber salad 1/2 cup/rice+ Dal /Mixed Vegetables

Evening

1/2 cup carrot halwa/Dried Fruits/ Coconut Water

Dinner

Roti+ 1/2 cup green beans sabji+Mix Veg Curry+Vegetable Dalia

Lifestyle changes for pregnancy management:

• Reduce Stress:

Stress is the root reason for hormonal misbalance. Stress disturbs the ovulatory cycle in women.

• Manage your caffeine:

More caffeine leads to infertility. So you should consume only 1-2 cups in a day.

• Keep away from alcohol:

Alcohol increase the possibilities of miscarriage and stillbirths.

• Quit smoking:

Smoking can lead to infertility. Then you should avoid smoking while conceiving.

How will a dietitian be helpful for your pregnancy nutrition?

A dietician can help you meet your diet needs when you conceive and nurture the baby in your womb. You can customise your 28 day diet plan for pregnancy by a dietician.

 

Professional help makes sure that:

• Your baby develops well in the womb.
• You get all the vitals right during your pregnancy.
• Saves you from gestational diabetes.
• Helps you have a smooth natural delivery.
• Plays a vital role in your post pregnancy recovery.

Endnote:

Strong roots are the signal of a stronger tree. To have a beautiful final result of a successful conception mom . Use this 28-day diet plan to get pregnant. Healthful eating is a step in the direction of a healthy day after today.

Frequently Ask Questions ( FAQ’s)

Q1. Can I take supplements along with my diet?

Yes, you can take those nutrients which are lacking in your diet. it will get fulfilled through these supplements.

Q2. Which fruit is good for ovulation?

oranges, lemons, and grapefruits contain Vitamin C, which is helpful in your ovulation and boosts the release of an egg to get pregnant with healthy babies

Q3. How can we detox our bodies to get pregnant?

Drinking hot water with lemon early in the morning is helpful to detox your body easily.