As soon as the pregnancy is confirmed, special care has to be taken of the food for the nutrition of the mother and the newborn. Because a Nutrients Pregnancy diet chart containing proteins, vitamins and minerals leads to better physical and mental development of the newborn.
Therefore, today in this article, we will try to understand from Diet chart for Pregnancy that what should be eaten during pregnancy and what food to avoid in pregnancy, so that the health and well-being of both the child and the mother maintain good.
In This Article :-
1. Pregnancy Diet chart :-
After the conception, mother and newborn are nurtured in the same body. Therefore, a pregnancy diet should be rich in calories and nutrients like proteins, vitamins, fats, and minerals.
A normal woman needs 1900 calories in daily diet, whereas a pregnant woman needs 2200 to 2300 calories of food. Along with this, abundant amount of nutrients like protein, iron, calcium, folic acid etc. are required. From which we can understand from the following pregnancy diet chart.
It is normal for the body weight to increase by 10 to 12 kg during pregnancy, so do not hesitate/worry to eat and drink during this time. And make a habit of eating something healthy food 6 to 7 times a day in a balanced amount at an interval of every 2 to 3 hours. This ensures timely supply of nutrients to the baby.
To understand the Pregnant lady diet chart, we try to understand from first meal of morning.
(i). Pregnancy diet after wake up at 6:30-7:00am :-
As soon as you wake up in the morning, sit on the bed and drink with sipping 2 to 3 glasses of normal or lukewarm water without rinsing . Then after this freshening and brushing has to be done. Then eat soaked 10-10 pieces of almonds and raisins. Water Soaked almonds and raisins remove the lack of blood in the body and keep away anemia disease.
(ii) 8 a.m. Pregnancy breakfast :-
In First breakfast of morning take 1 big glass of little warm milk. Along with milk one of these food item can be eat. Like : 2 boiled eggs or omelet, or 2 paneer paratha, or salty porridge, or poha.
You can take milk with protein powder in different tests like chocolate, valina etc. Because Drinking Milk in the morning time is the best pregnancy super foods.
(iii). Mid Morning Pregnancy Diet from 10:00-11:00am :-
Seasonal Fruits are the compulsory foods to eat while pregnant because vitamins and minerals are abundant in juices and fruits. In juice, you can take pomegranate juice, mixfruit juice, watermelon juice or coconut juice.
And in fruits, eat apple, orange, dates, banana, pomegranate, watermelon etc. You have to take one juice and one fruit alternate in different days.
(iv) Taking lunch at 1:00pm in pregnancy diet :-
In the diet chart for pregnancy, you have to focus the most on protein diet in lunch. In lunch, you can eat butter roti, rice, lentils, Cheese, vegetable, green salad, curd, chicken, mutton etc in alternate days. But try to reduce the chili-spices in your indian diet plan for pregnancy.
(v). Pregnancy diet evening snacks at 4:00-5:00 pm :-
In the evening, you have to focus on mineral and fiber diet. For minerals and fiber, you can have fried sprouts or cheese recipes (pakoras or paneer tikkas etc.) with a cup of tea or coffee.
(vi). Take Dinner till 8:00-9:00pm in Pregnancy diet :-
Dinner should light, less spicy and taken before 9 pm. You must include Ghee in the dinner because Ghee brings flexibility in the reproductive organs and reduces labor pain. In dinner, you can take roti, rice, lentils, ghee, chicken, mutton and green salad in alternate days.
(vii). Post dinner at 10:00pm in pregnancy diet :-
Drink 1 glass of saffron milk before sleeping at night and eat 2 to 3 pieces of black dates which is the one of the best foods to eat when pregnant first trimester. Saffron clears the complexion of the baby.
And if you do not feel like drinking milk, then you can take fruit custard, kheer or homemade milk ice cream.
In this way, the selection of food from the above pregnancy diet chart should be changed on alternate day.
Don’t forget to read :- How to remove stress in pregnancy.
2. Foods to eat when pregnant first trimester :-
The first three month of pregnancy is the basis of the life of a healthy baby, so what pregnancy super foods eaten in the first three month of pregnancy? Must focus on this.
Overly sour and hot food should be avoided during this time. The diet plan in the first three month of pregnancy will also be almost the same as we have mentioned in the above point of diet chart for pregnancy.
But We should add in pregnancy diet, some important pregnancy super foods that should be eaten in the first trimester of pregnancy.
(i). 3 to 4 liters of water must be drunk :-
As soon as pregnancy occurs, the need for water in the body increases because the newborn baby takes most of the energy in the form of nutrition from water. Therefore, in the first three month of pregnancy, at least 9 to 10 glasses of normal or lukewarm water must be drunk.
(ii). Eating apple with peel :-
Apple is one of the pregnancy super foods. Fiber, iron and folic elements are abundant in apple. But all these elements are mostly in its peel. Therefore, apple should be eaten with peel after washing it well with water.
And to enhance its taste, you can eat it with black salt or chaat masala. And you must eat 2 apples daily in the first month of pregnancy.
(iii). Vitamins, calcium and iron medicines :-
More Vitamin and iron elements are very much needed for the nutrition of the baby in pregnancy. Although vitamins and minerals requirement are fulfilled by fruits and juices.
But vitamin and iron tablet given by the doctor’s fulfill major requirement of vitamin, iron and folic acid in body.
(iv). Milk and ghee :-
Milk is a good source of elements like calcium, iron, potassium, and zinc, so at least 2 glasses of milk should be in pregnant lady diet chart throughout the day. Regular use of of ghee brings flexibility and strength in the body and reproductive organs during pregnancy, which is the best 9th month pregnancy tips for normal delivery and reduces labor pain.
(v). Focus more on protein diet :-
Protein is the best source of energy, so make sure to include fresh home-made cheese in your daily pregnancy diet. You can eat cheese in different ways whether by making vegetable, frying or making its pakoras and different recipes.
(vi). Dry Fruits :-
Almond, Raisins, Cashew nuts, Walnuts, Dates are good sources of fiber, calcium, Vitamins, Omega-3 fats and minerals. Dry fruits in pregnancy helps to grow baby timely.
(vii). Eggs :-
Boiled eggs are also good source of minerals, vitamins and protein. Different recipes of eggs should be follow in 2 month pregnancy diet chart.
Also Read :- How to be happy in pregnancy time.
3. Food to avoid in pregnancy :-
Some indian foods to avoid during pregnancy, because it puts pressure on the uterus, due to which there is a fear of miscarriage, so you should not eat the following things during pregnancy.
(i). Raw and unripe papaya :-
Raw and under ripe papaya fruits to avoid in pregnancy. Because it contains latex element, which causes contraction in the uterus, due to which there is a possibility of premature delivery.
(ii). Pineapple :-
Pineapple contains bromelain enzyme, which causes miscarriage. Therefore, pineapple fruits not to eat during pregnancy directly and the first 3 months it has to be completely avoided.
(iii). Jackfruit and Brinjal :-
Raw milk, ginger, jackfruit, brinjal etc. should also not be eaten during pregnancy.
Because these food items are more sticky which create problem in clearing the greasy material (vernix) over the new born’s body during delivery. Dark colour of vegetable and fruits may be the reason for dark complexion of baby.
(iv). Higher levels of mercury Fish :-
Shark (flake), broadbill, marlin, swordfish, Orange roughy and catfish Fish should not be eaten during pregnancy because these fish contains more mercury which has a bad effect on the brain of the baby.
(v). Raw and undercooked Meat & Eggs :-
Raw and undercooked non-vegetarian food should not be eaten at all as there is a risk of getting Toxoplasma infection which is dangerous for both the baby and the mother.
During first month constipation problem is more so non-vegetarian foods to avoid in first month of pregnancy.
(vi). Avoid alcohol and cigarettes :-
Alcohol and cigarettes should not be consumed at all because alcohol mixes in your blood and this blood gets to the baby from the umbilical cord which is very harmful for baby.
Thus, in this entire article, we have understood the pregnancy diet chart very well. But every woman’s pregnancy condition and body type is different, so always get a regular check-up from a good doctor and consult to the doctor about any type of pregnancy problem.
Hope that from the blog you got complete information about indian diet chart for pregnant lady in first trimester (Pregnancy diet chart). Your valuable suggestions are invited in the comment box to make the article more better.
Also read Related blogs :-
- Remedies for Normal Delivery Without Pain.
- How to keep the mind happy.
- Which yoga should be done in pregnancy.
About the Author :-
I am Anil ramola, by profession is a Mechanical engineer. Presently working in Nbc bearing in Quality assurance dept. from 2008. And also giving Yoga training more than 1000 pepole from 2017 as co-partner of Fityog.
Since 2017 I am working in Digital marketing field. And providing Seo services to various Yoga websites. Blog writing is my passion and I have started blog writing form March. 2020. Till now more than 100 Health tips, Yoga and Motivational blogs i have written.