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    Dr. Avijit Basak
Care During Pregnancy
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You can feel wonderful during your pregnancy if you take good care of yourself. Increase your odds of a healthy pregnancy by following these sensible
steps to keep yourself in top condition:

Eat five or six well-balanced meals each day., Take a prenatal vitamin each day as directed by your obstetrician or midwife, Drink plenty of fluids -- at least eight to 10 glasses a day -- avoiding caffeine and artificial coloring. Don't drink alcohol, Don't smoke or allow yourself to be exposed to secondhand smoke, Exercise -- it's important for your general health and also can help reduce stress, Get adequate sleep -- at least eight hours a night. If you're suffering from sleep disturbances, take naps during the day and see your physician for advice, Wear comfortable, nonrestricting shoes and put your feet up several times a day to prevent fatigue and swelling
of the feet, legs, and ankles.

 
   
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M.B.B.S from Calcutta National Medical College &      Hospital.
 
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Diet plan for pregnancy
 

TIME

FOOD ITEM

AMOUNT

CALORIE
(KCAL)

PROTEIN (GMS )

NUTRIFACT

7.00 Am

Early Morning

Rose flavored Milk

1 glass

150

4

Milk Is the best way to start your day, It will cool the acid rush down, and the nutrients in milk will be are absorbed better on empty stomach

Wheat Rusks

2 pieces

50

2

Dry Carbs in the Morning helps in relieving Morning Sickness

Soaked Almonds

6 pieces

50

4

It is a good souce of protein and omega 3 acids

Dates

2 pieces

25

1

It helps in maintaining Ph balance in blood due to rise in blood volume

9.00 Am

Breakfast

Carrot Stuffed Paratha

2 medium size

200

6

Carrots help in providing fiber , keeps you away from skin and digestion problem during pregnancy , and cuts on th risk of baby developing jaundice at birth.

Curd

1 Soup Bowl

75

4

curd Provides calcium, protein, Vit A and D very beneficial during pregnancy, And helps you enhance your mood during downs.

OR

Egg Omlette

2 No.

160

10

Eggs are easy to make and best sources of proteins that helps in baby’s growth.

Toasted Brown Bread

2 slices

100

3

Dry carbs Helps in relieving Morning sickness

OR

Vegetable oats upama

1 soup bowl

250

3

Multi nutrients from veggies and good fiber to tackle constipation

11.00 Am

Apple / Orange / Pomegranate

1 medium size

40

These fruits help in maintaining hydration and Ph balance in increasing blood volume.

12.00 Pm

Coconut water / Lemonade

1 glass

30

It Benefits in constipation, sluggish digestion, heart burn and urinary tract infections during pregnancy

1.30 Pm

LUNCH

Chapati / Phulka

2 no

200

6

Dal tadka / Fish curry

1 soup bowl

150

6

Fish helps in obtaining nutrients like pufa and mufa and good quality protein for development of the baby.

Palak Paneer

1 small bowl

150

6

Spinach is rich in folic acid and iron and helps in maintaining healthy pregnancy.

Lemon Rice

1 small bowl

100

2

Vitamin C from Lemon helps in taking care of the huge metabolic wastes produced in body during pregnancy.

sliced tomatoes

2 medium size

40

Anti oxidant lycopene helps in taking care of metabolic wastes.

2.30 Pm

Buttermilk

1 glass

40

1

Helps in hydration and heart burn

4.30 Pm

Tea

1 cup

50

2

cheese chilly toast

2 slices

150

4

cheese has good calcium and protein which helps in growth of baby. It also helps in formation of smooth stools, which helps relieve constipation.

6.00 Pm

Roasted chana

Handful

50

1

good protein and iron content for heamoglobin formation

Jaggery

2 small pieces
(15 gms )

25

Its iron content helps in increasing heamoglobin with increasing blood volume.

OR

Dry fruit chikki
(made in gurr )

4 small pieces

100

2

Good combination of iron and protein

7.30 Pm

Vegetable soup / Chicken soup

1 soup bowl

125

2

—–

8.00 Pm

DINNER

Jowar / bajra roti with ghee (1 tsp )

2 medium size

200

6

These grain are easy to digest and do not burden the system.

Mung dal and methi sabji

1 bowl

150

4

good combination of protein and iron for baby’s growth

Kadhi / potato gravy

1 bowl

150

3

jaggery

2 spoon

25

Its iron content helps in increasing heamoglobin with increasing blood volume.

Koshimbir / salad

1 bowl

50

2

Fiber helps in better digestion

Beetroot + carrot kheer

1 bowl

150

6

Beet root and carrots increase heamoglobin and are ich in Vitamin A and other essential nutrients that helps in growth of the baby.

10.00 Pm

Milk

1 glass

150

4

Along with good nutrition, a glass of warm milk at bedtime helps in getting a good night sleep.

2 dates

2 pieces

25

1

It helps in maintaining Ph balance in blood due to rise in blood volume

TOTAL

2600

77

In the above given Indian diet plan for pregnancy, I have also mentioned some facts that will help you know why you should be eating the referred food and how it is going to help you in your pregnancy.

Please Note – The above given Indian diet plan for pregnancy is a general chart, and can be used as an example. But this Indian diet plan for pregnancy may or may not suit everyone as everybody has a different response to different food. The above given Indian diet plan for pregnancy is suitable for women who are free of all sorts of food allergies and do not have any complications in pregnancy.
     

 

 

 

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