A Nutrients Pregnancy Diet Chart : Now You Easily Know What To Eat and What To Avoid in Pregnancy

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 lead to better physical and mental development of the newborn.

pregnancy diet chart

Image Source: Marco Verch Professional

Therefore, today in this article, we will try to understand from the Diet chart for Pregnancy 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:-

Pregnancy Diet Chart

After 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 her daily diet, whereas a pregnant woman needs 2200 to 2300 calories. Along with this, abundant nutrients like protein, iron, calcium, folic acid etc., are required. From which we can understand from the following pregnancy diet chart.

Nutrients for pregnancy diet chart

It is usual for the bodyweight to increase by 10 to 12 kg during pregnancy, so do not hesitate/worry about eating and drinking. 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 a timely supply of nutrients to the baby.

To understand the Pregnant lady diet chart, we try to understand from the morning’s first meal.

(i). Pregnancy Diet After Wake Up at 6:30-7:00 Am

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 have 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 anaemia disease.

(ii) 8 Am. Pregnancy Breakfast

warm milk and boiled eggs are super foods of pregnancy diet chart

In the First breakfast of the morning, take 1 big glass of little warm milk. Along with milk, one of these food items can be eaten like 2 boiled eggs or omelettes, 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 superfood.

(iii). Mid Morning Pregnancy Diet From 10:00-11:00 Am

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, mix fruit juice, watermelon juice or coconut juice.

Juice is super food part of pregnancy diet chart

And in fruits, eat the apple, orange, dates, banana, pomegranate, watermelon etc. You have to take one juice and one fruit alternate on different days.

(iv) Taking Lunch at 1:00 Pm in Pregnancy Diet

In the diet chart for pregnancy, you have to focus the most on a protein diet in lunch. At lunch, you can eat butter roti, rice, lentils, Cheese, vegetable, green salad, curd, chicken, mutton etc., on alternate days. But try to reduce the chilli 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 a mineral and fibre diet. You can have fried sprouts or cheese recipes (pakoras or paneer tikkas, etc.) with a cup of tea or coffee for minerals and fibre.

(vi). Take Dinner Till 8:00-9:00 Pm in Pregnancy Diet

Dinner should be light, less spicy and taken before 9 pm. You must include Ghee in the dinner because Ghee brings flexibility to the reproductive organs and reduces labour pain. You can take roti, rice, lentils, ghee, chicken, mutton, and green salad on alternate days for dinner.

(vii). Post Dinner at 10:00 pm in Pregnancy Diet

Drink 1 glass of saffron milk before sleeping at night and eat 2 to 3 pieces of black dates, 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, you can take fruit custard, kheer or homemade milk ice cream.

In this way, selecting food from the above pregnancy diet chart should be changed on alternate days.

Don’t Forget To Read:- How to Remove Stress in Pregnancy?

Foods to Eat When Pregnant First Trimester

The first three months of pregnancy is the basis of the life of a healthy baby, so what pregnancy superfoods are eaten in the first three months of pregnancy? Must focus on this.

Overly sour and hot food should be avoided during this time. The diet plan in the first three months of pregnancy will also be almost the same as mentioned in the above point of diet chart for pregnancy.

But We should add in the pregnancy diet some important pregnancy superfoods that should be eaten in the first trimester of pregnancy.

(i). 3 to 4 Litres 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 nutrition from water. Therefore, in the first three months of pregnancy, at least 9 to 10 glasses of normal or lukewarm water must be drunk.

(ii). Eating an Apple With Peel

Apple is one of the pregnancy superfoods. Fibre, iron and folic elements are abundant in apples. But all these elements are mostly in their peel. Therefore, the apple should be eaten with peel after washing it well with water.

fruits to eat during pregnancy for fair baby

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. However, vitamins and minerals requirements are fulfilled by fruits and juices.

But vitamin and iron tablets fulfil the major requirement of vitamins, iron and folic acid in the body.

(iv). Milk and Ghee

Milk is a good source of calcium, iron, potassium, and zinc, so at least 2 glasses of milk should be in the pregnant lady diet chart throughout the day. Regular use of ghee brings flexibility and strength to the body and reproductive organs during pregnancy, which is the best 9th-month pregnancy tip for normal delivery and reduces labour pain.

(v). Focus More on Protein Diet

Protein is the best energy source, so make sure to include fresh homemade cheese in your daily pregnancy diet. You can eat cheese in different ways, whether by making vegetables, frying or making its pakoras and different recipes.

(vi). Dry Fruits

Almond, Raisins, Cashew nuts, Walnuts, Dates are good sources of fibre, calcium, Vitamins, Omega-3 fats and minerals. Dry fruits in pregnancy help to grow the baby timely.

(vii). Eggs

Boiled eggs are also a good source of minerals, vitamins and protein. Different recipes of eggs should be followed in 2 monthly pregnancy diet charts.

Also Read:- How To Be Happy in Pregnancy Time?

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, there is a possibility of premature delivery.

(ii). Pineapple

Pineapple contains bromelain enzyme, which causes miscarriage. Therefore, pineapple fruits are not to eat during pregnancy directly, and the first 3 months have to be avoided entirely.

vegetable and fruits not to eat during pregnancy

(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 problems in clearing the greasy material (vernix) over the newborn’s body during delivery, the dark colour of vegetables and fruits may be the reason for the dark complexion of the 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 contain more mercury, which harms the baby’s brain.

(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 the first month, the constipation problem is more so non-vegetarian foods to avoid in pregnancy.

(vi). Avoid Alcohol and Cigarettes

Alcohol and cigarettes should not be consumed because alcohol mixes in your blood and this blood gets to the baby from the umbilical cord, which is very harmful to the 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 the doctor about any pregnancy problem.

Hope that from the blog you got complete information about Indian diet chart for pregnant lady in the first trimester (Pregnancy diet chart). Your valuable suggestions are invited in the comment box to make the article better.

Also, Read Related Blogs:-

  1. Remedies for Normal Delivery Without Pain.
  2. How to Keep The Mind Happy?
  3. Which Yoga Should Be Done in Pregnancy?
About the Author:-

I am Anil Ramola, by profession is a Mechanical engineer. I am presently working in NBC bearing in Quality assurance dept. From 2008. And also giving Yoga training to more than 1000 people from 2017 as co-partner of Fityog.

Since 2017 I am working in the 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. I have write  more than 100 Health tips, Yoga and Motivational blogs till now.

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