I am 8 weeks pregnant with 71 kg. Can you please suggest me a diet chart.

Question

Foods to Eat:
Fruits, vegetables and whole grains are high on the list for overweight pregnant women. They generally contain vital nutrients for pregnancy, such as folic acid, vitamin C and iron. They are also low in calories but filling. Try a fresh spinach salad with a slice of whole-wheat toast, or apple wedges mixed with berries for a satisfying but healthy snack. In addition, lean proteins and low-fat dairy products are important sources of both protein and calcium. Low-fat Greek yogurt, baked chicken breast and green beans are healthy choices for overweight pregnant women. Oils and sugars are not completely off the list, but you should limit their quantities.
A compromised diet during pregnancy can lead to inappropriate weight gain, multiple nutrient deficiencies and pregnancy complications in mothers, while babies could be born with low birth weight and congenital malformations.
Results from NutriPlanet India, a study conducted in 2013, revealed deficiency of Iron, Folate, B12, Vitamin D and Vitamin A among pregnant women. Around 50-90 percent of pregnant women in India have iron deficiency – anemia. Low birth weight baby and maternal deaths are major consequences of anemia*.
It is important for you to consume a healthy balanced diet and take nutritional supplements as prescribed by your doctor.
Foods and drink to avoid during pregnancy:
Proper diet during pregnancy is all about eating the right food. Some food may make you ill, so food safety needs to be a priority. Raw, undercooked foods carry pathogens / germs which lead to food borne illness. Now that you’re pregnant, you should leave the following foods out of your diet:
Undercooked or raw eggs or foods likely to be made with them (including home-made mousses, ice cream and mayonnaise, all of which may be made with raw eggs). Eggs should be cooked until hard.
Raw or undercooked meat, poultry, fish. E.g. Sushi, raw shellfish such as Oyster and Clam and smoked sea food.
Avoid certain kinds of fish such as Shark, Swordfish, King Mackerel and Tile fish, in diet during pregnancy.
Unpasteurized milk or yoghurt / dahi made from unpasteurized milk.
Soft cheeses like Brie, Camembert, Feta, Ricotta or blue veined cheeses (ordinary cheddar cheese or cottage cheese is fine, as long as they are pasteurized. You would need to check the label!).
Raw or undercooked sprouts such as Alfa, Moong beans, etc.
Keep caution when you are eating out. Avoid raw vegetables, fruits, juices, etc. If you are eating out, since you may not be sure of the quality.
Check that any ready meals or reheated foods are piping hot all the way through before you eat them.
Alcohol is strictly prohibited from diet during pregnancy as its excessive intake has been associated with many fetal problems. Even moderate alcohol consumption may affect the development of your baby’s brain.

Potnuru Srinivaasa Sudhakar · Accepted Answer

Foods to Eat:
Fruits, vegetables and whole grains are high on the list for overweight pregnant women. They generally contain vital nutrients for pregnancy, such as folic acid, vitamin C and iron. They are also low in calories but filling. Try a fresh spinach salad with a slice of whole-wheat toast, or apple wedges mixed with berries for a satisfying but healthy snack. In addition, lean proteins and low-fat dairy products are important sources of both protein and calcium. Low-fat Greek yogurt, baked chicken breast and green beans are healthy choices for overweight pregnant women. Oils and sugars are not completely off the list, but you should limit their quantities.
A compromised diet during pregnancy can lead to inappropriate weight gain, multiple nutrient deficiencies and pregnancy complications in mothers, while babies could be born with low birth weight and congenital malformations.
Results from NutriPlanet India, a study conducted in 2013, revealed deficiency of Iron, Folate, B12, Vitamin D and Vitamin A among pregnant women. Around 50-90 percent of pregnant women in India have iron deficiency – anemia. Low birth weight baby and maternal deaths are major consequences of anemia*.
It is important for you to consume a healthy balanced diet and take nutritional supplements as prescribed by your doctor.
Foods and drink to avoid during pregnancy:
Proper diet during pregnancy is all about eating the right food. Some food may make you ill, so food safety needs to be a priority. Raw, undercooked foods carry pathogens / germs which lead to food borne illness. Now that you’re pregnant, you should leave the following foods out of your diet:
Undercooked or raw eggs or foods likely to be made with them (including home-made mousses, ice cream and mayonnaise, all of which may be made with raw eggs). Eggs should be cooked until hard.
Raw or undercooked meat, poultry, fish. E.g. Sushi, raw shellfish such as Oyster and Clam and smoked sea food.
Avoid certain kinds of fish such as Shark, Swordfish, King Mackerel and Tile fish, in diet during pregnancy.
Unpasteurized milk or yoghurt / dahi made from unpasteurized milk.
Soft cheeses like Brie, Camembert, Feta, Ricotta or blue veined cheeses (ordinary cheddar cheese or cottage cheese is fine, as long as they are pasteurized. You would need to check the label!).
Raw or undercooked sprouts such as Alfa, Moong beans, etc.
Keep caution when you are eating out. Avoid raw vegetables, fruits, juices, etc. If you are eating out, since you may not be sure of the quality.
Check that any ready meals or reheated foods are piping hot all the way through before you eat them.
Alcohol is strictly prohibited from diet during pregnancy as its excessive intake has been associated with many fetal problems. Even moderate alcohol consumption may affect the development of your baby’s brain.