28 Day Diet Plan to Get Pregnant
Nutrition is about eating food to stay fit, and healthy. Nutritional foods are important to conceive naturally. A 28-day diet plan to get pregnant is the perfect option for you.
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?
Observe your weight.
If you planning to have a baby, you need to manage your weight. Overweight or underweight both can lead to a conceiving issues..
Exercises
By performing exercise or physical activities regularly. you can attain your body work, with healthy bones and proper weight.
Balanced psychological state
A body with a balanced psychological state secretes endorphins. Endorphins help regulate the hormonal secretions that are essential for conception.
Consume nutrients in a smarter way.
A baby in a womb needs certain nutrients from the mother. Such as folic acid, B12, vitamin C, folate, etc. So you should make your diet which fulfill all you requirements.
The danger of Anemia condition for pregnancy
Shortness of breath
Tiredness and exhaustion
A feeling of heart shivers
Pale skin
Focus on the above symptoms to get the treatment timely.
Essential nutrients for 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:
- Milk and milk products
- Fish
- Vitamin D granules or injections
● Vitamin E
It improves the process of reproduction which lead to pregnancy easily.
Sources of vitamin E:
- Sunflower seeds
- Almonds
- Avocado and spinach
- 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
- Spinach
- Sunflower seeds
- Cooked banana
- Avocados
- Fish and chicken
● Vitamin B12
It is also crucial for a healthy pregnancy .
Sources of vitamin B12 are
- Cheese
- Egg
- Red Meat
- Milk and yogurt
- Mackerel and sardines
- Beef Liver
● Iron
An iron supplement is essential for those women who reveal signs of anaemia.
Sources of iron
- Spinach
- Red meat
- Dried raisins and apricots
- Organ meat
- Pasta, bread, and iron-fortified cereals
- Oysters or halibut fish (seafood)
- Poultry and pork
- Beans
28 day diet plan to get pregnant naturally and healthy:
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
Few tips on conceiving:
• 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 Dietitian will be helpful for you?
An expert dietitian diet chart is helpful for you to get conceive naturally. They provide you proper nutritional diet plan. After full analyze your body needs they give you guidance for your diet plan.
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