PREGNANCY DIET CHART: ARE YOU A PREGNANT WOMAN CONCERNED ABOUT WHAT SHE SHOULD EAT? IS IT SAFE FOR YOU OR YOUR CHILD? CHANGING ONE’S LIFESTYLE TO CARRY A BABY IS DIFFICULT, AND MANY WOMEN MUST BE AWARE OF THE IDEAL DIET CHART. THROUGHOUT PREGNANCY, A HEALTHY, WELL-BALANCED DIET IS ESSENTIAL FOR THE MOTHER-TO-BE AND HER UNBORN CHILD. THIS IS BECAUSE THE FEMALE’S DIET DURING PREGNANCY IS THE BABY’S PRIMARY SOURCE OF NUTRITION. A PREGNANT WOMAN’S DIET SHOULD INCLUDE A VARIETY OF HEALTHY FOODS SUCH AS FRUITS, VEGETABLES, AND PROTEINS TO PROVIDE THE ESSENTIAL NUTRIENTS AND NOURISHMENT THAT A BABY NEEDS FOR GROWTH AND DEVELOPMENT. IT CAN BE CHALLENGING TO DECIDE WHICH FOODS ARE THE MOST BENEFICIAL FOR YOU AND YOUR BABY’S HEALTH WHEN IT COMES TO EATING HEALTHY DURING PREGNANCY. THROUGHOUT THIS ARTICLE, WE WILL PROVIDE YOU WITH A DETAILED PREGNANCY GUIDE. A PERFECT PREGNANCY DIET CHART WILL BENEFIT BOTH YOU AND YOUR UNBORN CHILD. LET’S GO OVER PREGNANCY’S DO’S AND DON’TS, AN IDEAL DIET CHART FROM MORNING TO NIGHT, FOOD AND BEVERAGES, AND SO ON.

Do’s and Don’t

Let’s start with the do’s and don’ts during pregnancy.

Do’s Don’t
Include a variety of coloured fruits and vegetables. It would be best if you did not eat for more than 2 to 3 hours.
Take ample water. Don’t consume too many refined carbohydrates.
Exercise regularly. It would be best if you did not eat for two ( During pregnancy, increase the maximum 300- 500 kcal energy than usual)
Consume appropriately cooked foods. Tobacco use and alcohol consumption
Include a variety of cereals and millet. Tea, coffee, and other caffeinated beverages should be consumed with or after meals.
Include green leafy vegetables as well as other vegetables in your daily diet (eg. Methi roti, Palak roti, Vegetable idli, Vegetable dosa) Sleep immediately after eating any meal.

Do’s and Don’t (Graphical View)

Pregnancy Diet Chart: Indian Diet Chart and Meal Plan For Pregnancy (Pre & Morning Breakfast)

A perfect diet for pregnancy will help you and your child in good health; In this section, we will provide detailed information on the Indian Diet Chart and Meal Plan For Pregnancy, and pre & morning breakfast which you have to include in your diet chart.

Week Days Pre Breakfast Snack Morning Breakfast
Day 1 8-12 pieces of dry fruits, including cashew nuts, almonds, and raisins. Moongdal chilla-3 +pudina/coconut chutney-2 tsp
Day 2 Homemade fruit juice with strawberries, pomegranate, guava, or oranges (1 glass) Wheat dosa-4 + Tomato sabzi (½ cup)
Day 3 Banana milkshake (1 glass) Veggie-rich sevai or upma (1 cup) + 2 medium-sized parathas
Day 4 Carrot juice (1 glass) Oatmeal (1 cup) + 2 boiled eggs
Day 5 1 plain glass of milk Veggie-rich poha (1 cup) + 2 moong dal chillas
Day 6 Banana milkshake (1 glass) Oatmeal (1 cup) + 2 boiled eggs
Day 7 1 plain glass of milk Veggie-rich sevai or upma (1 cup) + 2 medium-sized parathas

Pregnancy Diet Chart: Indian Diet Chart and Meal Plan For Pregnancy (Evening & Dinner)

In this section, we will provide detailed information on the Indian Diet Chart and Meal Plan For Pregnancy at evening and dinner, which you must include in your diet chart.

Foods and Beverages to Eat During Pregnancy

Did you know the food and beverage to eat during pregnancy? So it’s time to learn about the top foods and beverages you should include in your pregnancy diet chart; let’s check it.

Week Days Evening Snack Dinner
Day 1 Sweet potato salad (cooked with 200 gms of sweet potato, 1 pinch of chat masala, and 1 tsp lemon juice) + light tea (1 cup) Wheat dosa 3 + ½ cup bitter gourd sabji
Day 2 Mixed fruit salad made of mangoes, bananas, and berries of your choice (1 medium-sized plate) Moongdal chilla-3 +pudina/coconut chutney-2 tsp
Day 3 Banana milkshake (1 glass) Veggie-rich sevai or upma (1 cup) + 2 medium-sized parathas
Day 4 10-14 pieces of dry fruits Multigrain toast (2 in no.) with two sunny-side-up eggs
Day 5 Mixed fruit salad made of mangoes, bananas, and berries of your choice (1 medium-sized plate) Veggie-rich poha (1 cup) + 2 moong dal chillas
Day 6 10-14 pieces of dry fruits, including cashew nuts, almonds, and raisins Wheat dosa-4 + Tomato sabji (½ cup)
Day 7 1 medium-sized avocado with 1 spoon of peanut butter Veggie-rich poha (1 cup) + 2 moong dal chillas

Dairy Products

Dairy products are high in calcium and vitamins, aiding the baby’s development. Legumes are high in plant-based nutrients such as protein, fibre, iron, folate, and calcium, which are more critical during pregnancy. Sweet potatoes are high in beta carotene, a vitamin that is essential for healthy foetal development.

Eggs

Eggs are a good source of protein and provide the amino acids that the baby requires for development. They also contain over a dozen beneficial vitamins and minerals, including choline.

Salmon

Salmon is high in docosahexaenoic acid (DHA), an omega-3 fatty acid deficiency in pregnancy, and must be supplemented. Eating 2 to 3 servings of fully cooked salmon per week is safe and provides a variety of nutrients during pregnancy.

Dry fruits

Dry fruits are high in potassium, magnesium, calcium, zinc, phosphorus, and vitamins A, D, B6, K1, and E. These nutrients are necessary for a robust immune system. Dry fruits are rich in calcium, potassium, and zinc and help prevent constipation during pregnancy because they are high in fibre.

Berries

Berries are high in water, healthy carbohydrates, vitamin C, and fibre. Furthermore, they may aid in increasing your nutrient and water intake. Berries are high in vitamins, minerals, and disease-fighting nutrients and can help reduce the risk of various age-related diseases.

Broccoli and dark green leafy vegetables

Broccoli, for example, is high in vitamins A, C, B6, K, folate, and antioxidants. As a result, they ensure adequate haemoglobin supply, promote bone health, and prevent skin problems. Dark green leafy vegetables are high in nutrients, and salad greens, kale, and spinach are high in vitamins A, C, E, and K.

Proteins and lean meat

Lean meat is an excellent source of high-quality protein that benefits pregnancy health. Whole grains are high in minerals and vitamin B, which the developing foetus requires in almost every part of its body. Aside from its vital roles in the development and maintenance of muscle and tissues, as well as in the regulation of many bodily processes, protein also promotes satiety (fullness) and may aid in weight management (2, 3). Here are 13 lean protein foods to think about.

Avocados

Avocados are high in various nutrients, including vitamin C, folate, and magnesium, essential for the baby’s development. Avocados contain vitamins C, E, K, and B6, riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. In addition, they contain lutein, beta-carotene, and omega-3 fatty acids. Avocados are high in healthy, beneficial fats, which can help you feel fuller between meals.

Water

Drinking at least 8-11 glasses of water per day while pregnant is critical, and it aids digestion and maintains the protective fluid known as amniotic fluid around the foetus. Maintain an average temperature. Lubricate and cushion joints. Safeguard your spinal cord and other sensitive tissues. Wastes are eliminated through urination, perspiration, and bowel movements.