Vriksham PCOS Diet Plan (aa Ucelmaliay4 #8 Almonds (Soaked Overnight) © 2. Walnuts ‘#1 spoon sunflower seeds (eat raw) ‘* 1 spoon Pumpkin seeds (dry roast) +1 cup Millet Pongal #1 cup Sambar Lup Channa #1 cup Sauté Ladies Finger OR 1 cup Veg Kichadi = Lcup Rajma © 1. cup Greens or 1 cup cucumber eS #1 portion Brown Rice OR 1 portion broken wheat rice * 1cup Dal = 1cup Vegies + 1/2 cup Curd Mid Evening Fruit (Not high in sugar) or Protien Snack Dinner + 1 Adai Dosai/Pesarattu/Moon Dal Cheela OR 1 cup Quinoa Fried rice * 1 cup sprouted and steamed green gram + 1 cup Veg saladVriksham General Diet Plan arly Morning Mid Evening * 8 Almonds (Soaked Overnight) Fruit +2 Walnuts or * 10 Raisins (if you're not ? Protien Snack Diabetic or Pre-diabetic) or * 1 spoon sunflower seeds (eat Ragi Snack raw) * 1 spoon Pumpkin seeds (dry roast) = 2Idly Eas aes * 1cup Millet Pongal © Lcup Sambar ‘* Lcup sprouted and steamed * 1 cup Channa green gram. + 1 cup Sauté Ladies Finger + Lcup Veg salad OR Before Bed 1 glass of milk (optional) #1 cup Veg Kichadi * Lcup Rajma * 1.cup Greens Mid Morning 11 cup Dal & Veg Soup #1 portion Brown Rice OR 2Rotis #1. cup Dal *1.cup Vegies + 1/2 cup CurdFiber Rich Foods Fiber is an understated yet important part of gut health. There are two kinds of fiber found in vegetables, fruits, and grains — soluble and insoluble fiber. Soluble fiber dissolves in water and forms ‘a gel-like substance in the gut and helps regulate cholesterol and blood glucose levels. Insoluble fiber forms the bulk of the fecal matter to be removed from the body and prevents constipation. A pregnant woman requires 20-30 grams of dietary fiber per day due to the physiological changes involved in pregnancy. The following list shows the amounts of fiber in various foods to help you form a healthy meal plan: Amount Of Fiber’ Food Sources (g/1009) Cereals/Legumes [Quinoa 14.66 [Amount Of Fiber| (g/100g) Food Sources Bengal gram (channa ldal) 15.15 Cereals/Legumes [Raw White rice 2.81 lUrad dal i20.41 |Parboiled White rice [3.74 (Toor dal 16.66 [Brown rice \4.43 Moong dal (whole) /17.44 Millets (Samai) 7.72 IMasoor dal (whole) [22.84 [Pearl Millet (Bajra) |11.49 Rajma (red) 16.57 IMillets (Varagu) [6.39 White Soyabean —|22.63 Wheat flour (Atta) [11.39 Dry peas [Wheat semolina 19.72 ry Pe 17.01 JRagi 11.18 Moth bean 15.12[Amount Of Fiber Food Sources (9/1009) Nuts/Seeds/Dry Fruits Groundnut (Raw) —/10.38 Sunflower Seeds —/10.86 Almonds (Raw) 13.06 Pistachios (Raw) —|10.64 Walnuts (Raw) 5.39 \Safflower Seeds 13.49 Brown Dates 19.10 |Fresh Coconut 10.42 [Black Sesame Seeds |17.16 Fiber Rich Foods f Food Sources Amount Of Fiber (g/100g) Fruits Sappota 19.60 Mustard Seeds 14.10 [Tamarind pulp 5.31 & e, 8. € ° White Guava 18.51 |Gooseberry 17.75 Fig 4.64 Ripe Jackfruit Avocado [Custard Apple Dried apricot lApple[Amount Of Fiber Food Sources (g/1009) Condiments/Spices [Fresh Curry leaves |16.83 |Fresh Mint leaves [5.89 IGarlic (Large) 15.22 |Fenugreek seeds [47.55 [Coriander seeds /44.81 Fiber Rich Foods we Cumin seeds 130.35 Food Sources Amount Of Fiber, (g/100g) |Omum seeds 120.58 Greens/Vegetables Brinjal \4.20 IGinger 5.36 Ladies Finger \4.08 ICoriander leaves [4.66 Plantain Flower 5.25 |Poppy seeds [26.68 |Green Plantain 3.60 [Black pepper 133.16 Plantain stem i2.12 [Turmeric powder [21.38 Drumstick \6.83 Baby corn \6.09 IRed chillies [31.15 Sweet Potato 3.99 \Asafoetida 15.13 (Cluster beans Broad beans Field beans Fresh Green peas Elephant Yam [Carrot (Orange) (Carrot (Red)lron Rich Foods Dietary Sources of Iron Amount Of Iron Food Sources (mg/100g) Cereals/Legumes White rice \0.65 Brown rice 1.02 [Millets (Samai) 1.26 Millets (Varagu) 12.34 Wheat flour (Atta) {4.10 Food Sources Amount Of Iron (mg/100g) Wheat semolina i2.98 GreensiVegetables |Amaranth (All types) \6.37 Ragi [Beet Greens 5.80 {Quinoa Drumstick leaves \4.56 [Bengal gram (channa |dal) Fenugreek leaves \(Methi) 5.69 IChick Peas (Black Channa) ISpinach (Palak) 2.95 Ponnanganni leaves 3.88 lUrad dal [tamarind Pulp 19.16 [Toor dal |Cluster beans 3.90 IMoong dal (whole) |Broad beans 1.95 Masoor dal (whole) Fresh Green peas 1.58 Fresh Curry leaves \8.67 IRajma (red) Fresh Mint leaves 8.56 |White Soyabean Moth bean [Tender Pumpkin leaves 5.58 |Coriander leaves 5.30Iron Rich Foods Food Sources Amount Of Iron (mg/100g) Dai |Whole Milk (Cow) (Whole Milk (Buffalo) IPanner Food Sources Amount Of Iron (mg/100g) Animal Produce Egg, Poultry, Whites (raw) H.82 Chicken, Poultry, Liver 9.92 Food Sources Amount Of Iron (mg/100g) Nuts/Seeds/Dry Fruits Poppy Seeds 10.13, Gardencress seeds 17.20 Chicken, Poultry, wing 1.38 |Goat, spleen 51.41 Sheep, liver \6.15 Mackerel Tilapia Cashew Nuts (Raw) [5.95 |Almonds (Raw) Pistachios (Raw) |Groundnuts Tuna ‘Sea crab (Orange Tiger Prawns Big Prawns Rohu Fish Niger seeds IBrown Dates Raisins (Black) Sesame SeedsAmount Of Amount Of Food Sources Food Sources |caicium (mg/1009) Calcium (mg/100g) Dairy Cereals/Legumes Whole Milk (Cow) |118. Jowar l27.6 Whole Milk (Buffalo) |121 Brown rice 10.93 Millets (Samai) 16.06 IMillets (Varagu) 15.27 Wheat flour (Atta) |30.94 Whole Horsegram — |269 Ragi i364 Quinoa 198 |Bengal gram (channa dal) 146.32 [Chick Peas (Black Channa) 0: lUrad dal [Toor dal Moong dal (whole) [Masoor dal (whole) Rajma (red) Brown Soyabean Moth beanCalcium Rich Foods Amount Of Amount Of Food Sources Calcium (mg/i00g)|_| Food Sources |caicium (mg/1009) Animal Produce Greens/Vegetables Egg, Poultry (raw) [a9 [Amaranth (All types) [359 Beet Greens 151 Egg, Poultry (Boiled) |Chicken, Poultry, Drumstick leaves [314 wing Fenugreek leaves [Chicken hen, wing (Meth) 274 Sea crab ‘Spinach (Palak) 182.29 Bommuralu fish Mustard leaves 191 Kadal bral Cluster beans 121 Mullet Broad beans 70.57 Mackerel Ladies Finger 86.12 Silvercarp Fresh Curry leaves [659 Tt ilapia Fresh Mintleaves [205 loyster Mud crab Fresh Gardencress [217 Icrab Parsley 268 |Clam, Green shell IBetel leaves (Big) [207Calcium Rich Foods Amount Of Food Sources |catcium (mg/100g) Amount Of Food Sources Icaicium (mg/100g) Nuts/Seeds/Dry Fruits Nuts/Seeds/Dry Fruits Poppy Seeds 4372 |Homam seeds 1034 |White sesame seeds 1283 Cumin seeds 1878 Figs 78.52 [Brown Dates 71.2 Coriander seeds [718 Raisins (Black) 73.24 Cloves S67 Black Sesame Seeds |1664 Note: ‘* Apregnant mother requires 27 mg of iron per day and 1000 mg of calcium per day for a healthy gestation. ‘+ Iron absorption is faster with heme iron and for efficient absorption of non-heme iron, € (ascorbic acid) is recommended. ‘* It is better to consume iron and calcium supplements at different times of the day, as calcium ‘may counteract the absorption of iron if taken together. * Your healthcare professional can determine if you require iron or calcium supplements. Please consult them before taking supplements or before making changes in your dietProtein Sources Protein forms an essential component of the diet during pregnancy. A pregnant woman requires 70-100 grams of protein per day due to increased demand of the growing fetus and physiological changes involved in pregnancy. The following list shows the amounts of protein in various foods to help you form a healthy meal Dietary Sources of Protien plan: Amount Of Food Sources | protein (g/1009) Dairy Whole Milk (Cow) — [3.26 Whole Milk (Buffalo) |3.68 Panner 18.86 Food Sources Amount Of Protein (g/100g) Animal P1 roduce Amount Of Food Sources | protein (g/1009) Egg, Poultry, Whites (raw) 13.28 Nuts/Seeds/Dry Fruits |Chicken, Poultry, breast 21.81 Poppy Seeds 20.31 |Chicken, Poultry, Leg 19.44 Groundnut (Raw) [23.65 |Goat, Shoulder 20.33 Cashew Nuts (Raw) |18.78 Goat, chops [20.39 Almonds (Raw) 48.44 lari fish [22.01 Pistachios (Raw) [23.35 (Cat fish 22.18 (Walnuts (Raw) 14.92 \Jathi Vela Meen 22.45 Sea crab 15.36 Figs 2.03 Orange Tiger Prawns 14.85 Brown Dates 2.38 Big Prawns 19.24 Raisins (Golden) Rohu Fish 19.71 Black Sesame Seeds.Protein Sources Amount Of Food Sources |proteinig/i009) Cereals/Legumes White rice 7.96 IBrown rice 19.16 Food Sources Amount Of Protein (g/100g) Greens/Vegetables Amaranth (All types) [3.09 [Millets (Samai) 10.13 |Cabbage (Green) 1.36 IMillets (Varagu) 8.92 Wheat flour (Atta) [10.57 |Drumstick leaves 6.44 Wheat semolina 11.38 IRagi 7.16 Fenugreek leaves |(Methi) [3.60 Quinoa 13.11 |Spinach (Palak) 2.14 [Bengal gram (channa lsat) 21.55 Ponnanganni leaves [5.29 lUrad dal 123.06 |Cauliflower 12.15 HToor dal 21.70 ICluster beans IMoong dal (whole) —|23,88 IMasoor dal (whole) |24.35 |Broad beans IRajma (red) 19.91 Fresh Green peas White Soyabean [37.80 Fresh Curry leaves IMoth bean 19.75 Fresh Mint leaves