Before starting following any of the SLP Food Plans, the first step is to watch these two videos to understand that what is SLP and how can we follow SLP Food Plan.
Secondly learn and understand 8-Rules of Correct Eating. which are the basic principles of this food plan, without understanding the rules you will not be able to follow the plan.
A pregnant female has to be very careful about what she eats. In our culture she is guided by the elders of the family regarding her food intake, which is partially correct. The objective of my food plan in pregnancy is to maintain their weight between 7-14 kg, actual weight gain required by a pregnant female. Whoever gains weight more than this range keeps on struggling to shed this extra weight throughout her life. Remember extra weight gained during pregnancy is a permanent weight gain, and will keep on bouncing back after every crash diet. SLP during pregnancy prevents and controls blood pressure, pregnancy diabetes, swelling or oedema, nausea, vomiting, acidity, freckles and mood swings. The target baby weight is about 7lbs, heavy weight babies are at multiple health risks. Pregnant female is supposed to eat five or six times a day which include three meals and two or three snacks.
Take pre-breakfast within 2-3 minute of waking up while sitting on the bed.
Time of intake of pre-breakfast is extremely important for the control of morning sickness or nausea, vomiting, acidity, loss of appetite, constipation and abnormal food cravings. Foods like raisins, grapes, and lemonade taken in pbf controls vomiting, relaxes mind, controls mood swings and it improves baby complexion as well. Besides above mentioned foods you can select from the food list given below.
Breakfast should be rich in proteins, grains and fats and use unsalted butter or desi ghee for cooking. Do not take tea or coffee with the food, take only little green tea after your breakfast. Tea should come one hour later or 15 minutes before and milk or coffee three hours later. Snack will come after every three to four hours after the meals. Lunch has to be like routine food like roti+salan, sandwiches, noodles, pasta or strir fried foods depending on your preference. Do take green tea after the lunch. Dinner should be taken before 9p.m., avoid boiled rice, white pita, nan, raw salads and have healthy routine foods. Yakhni, or soup should be part of your meal. Intake of green tea after dinner will manage digestive disorders and bloating. Be punctual about milk intake about three hours after the dinner, this milk will induce sound sleep and healthy rejuvenation at night.
Remember during pregnancy your dietary pattern, quality of night sleep, stress free mind, religious practices and mild exercise will lead to the birth of a holistically healthy child. Do not forget that your child will be part of the next generation and will be playing his role in society and in nation development too. A child born with multiple nutritional deficiencies suffers from poor physical health, restless mind, behavioral disorders and he will further add to the miseries of an ailing society. Remember medicines, drugs, processed foods, low fat foods, excess of tea, coffee or cigarettes can affect the DNA of the developing fetus leading to a baby with mental and congenital physical disorders. Please do not follow nutrient deficient crash diets during pregnancy, you will suffer from chronic backache or early age arthritis. Select your food plan from below mentioned plan. Be careful about food rotation and food timings.
Within first two to three minutes of waking up and before leaving the bed.
Within one hour take breakfast, if cannot manage then take a second PBF, within this gap 1-2 glasses of water can also be taken.
After half an hour of first PBF, only if breakfast is going to get late.
Breakfast should be taken within one to two hours of second PBF.
Select one food combination per day and take it in a fulfilling quantity. Try to use organic butter or desi ghee or coconut oil for preparing breakfast foods.
Whole grain bread/Roti/whole grain pita with following options:
Green tea with raw sugar in small quantity.
Three to Four hours after the breakfast but it is optional.
Avoid breads, chapatti, rice, pita, nan and raw salads.
Three to four hours after lunch, but optional.
Avoid boiled rice, nan, pita and raw salads.
When you want to dine out avoid taking rice, nan, drinks, juices and desserts with your foods.
Only If the gap between meal and sleep is of 3hours or more and go to sleep soon after taking this snack.