her and child can be kept healthy by adopting a proper diet and regular routine during pregnancy.

Preparation for pregnancy
Women should be mentally and physically prepared at least one year before planning pregnancy. Keep your weight balanced, do not gain too much weight and include yoga and light exercise in your daily routine.

Diet plan during pregnancy

1. Early morning:
Eat soaked almonds and walnuts.
Do soft exercises, yoga and deep breathing in the mild sunlight.

2. Breakfast:
Two rotis and seasonal vegetables.
Mixed veg porridge, poha, idli-sambar.
Paneer, cabbage, potato, spinach parathas.
Homemade curd, cheese, egg or chenna.
Drink a glass of milk.

3. Mid-morning:
Eat about 150-200 grams of seasonal fruits.

4. Lunch:
A bowl of salad.
Dal, green vegetables.
Yogurt or raita.
Roti and unpolished rice.

5. Evening snack:
Besan or Ragi Cheela.
Egg salad, sprout salad.
Vegetable soup or paneer vegetable salad.
After this, take a walk for 30-45 minutes.

6. Dinner:
A bowl of salad, dal, vegetables.
Roti, Daliya Kheer or Khichdi.
Drink a glass of milk before sleeping.
Do a light walk or meditation for 20-25 minutes.

Pay special attention to these things:
1. Do not consume processed food.
2. Avoid foods with high salt and sugar content.
3. Avoid cold drinks, alcohol and smoking.
4. Do not consume junk food and red meat.
5. Avoid foods made from refined flour and caffeine.
6. Do not eat heavy food at one time. Eat light and frequent meals.

Importance of a balanced lifestyle:
Light yoga, meditation and regular walks are extremely beneficial during pregnancy. This not only improves physical but also mental health.

With a balanced diet, light exercise and positive thinking, this journey of pregnancy can be easy and healthy. Remember, the mother's health directly affects the development of the child. So make this important time special by adopting a proper diet and regular lifestyle.