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Diet Chart For Pregnancy

About Diet Chart Do's And Dont's Food Items You Can Easily Consume



Your body goes through numerous physical and hormonal changes during pregnancy. The way you nourish your body during this time will affect your health and your baby’s. You must eat a healthful, balanced diet to help ensure you stay healthy throughout your pregnancy. The food you eat is your baby’s main source of nourishment, so it’s critical to consume foods that are rich in nutrients. Proper nutrition can help promote your baby's growth and development. Nutrition in pregnancy refers to the nutrient intake, and dietary planning that is undertaken before, during and after pregnancy.

Nutrition of the fetus begins at conception. For this reason, the nutrition of the mother is important before conception (probably several months before) as well as throughout pregnancy and lactation. An ever-increasing number of studies have shown that the nutrition of the mother will have an effect on the child growth and development. Inadequate or excessive amount of nutrients may cause malformations or medical problems in the fetus and neurological disorders.

Diet Chart

Breakfast (8:00-8:30AM)Chapathi-4+ Egg roast ½ cup( 1 egg)/ Ragi Dosa- 3+ Tomato + onion chutney ½ cup.
Mid-Meal (11:00-11:30AM)Avocado(75gms)/ nuts (almonds- 4, raisins-6 walnuts-3) milkshake, {Milk-150ml}
Lunch (2:00-2:30PM)1.5 cup brown rice + ½ cup sambhar (arhar dal)+ Grilled chicken ( 150 gm)+100 gms curd.
Evening (4:00-4:30PM)Lentil sprouts 1 cup
Dinner (8:00-8:30PM)3 Roti / chappati.+ Tomato subji 1/2 cup.
Breakfast (8:00-8:30AM)Upma-1.5 cup/ poha- 1.5 cup+ coconut chutney/tomato chutney/green chutney- 2tsp
Mid-Meal (11:00-11:30AM)1 Portion fruit salad+ Cottage cheese.
Lunch (2:00-2:30PM)1.5 cup rice+ 1/2 cup Dhal+ Palak subji 1/2 cup+ 1/2 cup curd.
Evening (4:00-4:30PM)Channa chat 1 cup+ 1 cup light tea.
Dinner (8:00-8:30PM)3 roti/ Chapathi+ Ladies finger subji 1/2 cup.
Breakfast (8:00-8:30AM)Idli-4/ medium dosa-3-sambhar(1 cup)+1tsp tomato chutney
Mid-Meal (11:00-11:30AM)green gram sprouts 1 cup
Lunch (2:00-2:30PM)Veg pulav rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup curd.
Evening (4:00-4:30PM)Fruits salad 1 cup+ 1/2 cup milk.
Dinner (8:00-8:30PM)Brocken wheat upma 1 cup+ 1/2 cup green beans subji
Breakfast (8:00-8:30AM)Moongdal chilla-3/+pudina/coconut chutney-2tsp/ Wheat dosa-4+ Tomato subji ½ cup.
Mid-Meal (11:00-11:30AM)Blue berry shake 1 cup
Lunch (2:00-2:30PM)1.5 cup Mutton biryani. Cucumber onion Raita ½ cup.
Evening (4:00-4:30PM)Sweet potato salad (cooked sweet potato-200gm, chat masala- 1 pinch, lemon juice- 1 tsp)+ Light tea /coffee 1 cup.
Dinner (8:00-8:30PM)Wheat dosa 3 + 1/2 cup Bitter guard subji.
Breakfast (8:00-8:30AM)Hung curd cucumber sandwich(3 slices)-1/ oats(75gm)+milk-200ml
Mid-Meal (11:00-11:30AM)Boilled black channa 1 cup
Lunch (2:00-2:30PM)1/2 cup rice + 2 medium chappati+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup.
Evening (4:00-4:30PM)Fruits salad 1 cup+ 1/2 cup milk.
Dinner (8:00-8:30PM)3 Roti/ chapati+ 1/2 cup spinach subji.
Breakfast (8:00-8:30AM)Rice dosa-4 +1/2 cup sambhar+ Boiled egg-1/ broken wheat upma with vegetables-1.5 cup+ Egg omelette ( 1 egg)
Mid-Meal (11:00-11:30AM)1 Portion fruit salad+ Cottage cheese.
Lunch (2:00-2:30PM)Tomato rice1.5 cup+ Soya chunk curry 1 cup+ small cup curd.
Evening (4:00-4:30PM)1 cup tea+ Brown rice flakes 1 cup+ Jaggery
Dinner (8:00-8:30PM)3 Roti / chappathi+Ridge guard subji 1/2 cup.
Breakfast (8:00-8:30AM)Sprouts & Paneer Paratha 3+ Green chutney.
Mid-Meal (11:00-11:30AM)1 cup bana+ almond milk shake.
Lunch (2:00-2:30PM)3 medium lachha parantha + ½ cup chana masala + cucumber and onion salad 1 cup
Evening (4:00-4:30PM)Boilled balack channa 1 cup+ light tea/ coffee 1 cup
Dinner (8:00-8:30PM)Brocken wheat upma 1 cup+ 1/2 cup green beans subji

Do's And Dont's


  1. Take enough water.
  2. Include different colored fruits and vegetables
  3. Do workout
  4. Eat properly cooked foods.
  5. Include different cereals and millets.


  1. Don't go for more than 2 to 3 hours without eating.
  2. Don't eat for two( During pregnancy increase maximum 300- 500 kcal energy than normal)
  3. Don't over dose refined carbs.

Food Items You Can Easily Consume

  1. Cereals: Brown rice, Oat meal, Brocken wheat, Ragi, Quinoa, barley
  2. Pulses: Chickpeas, Kidney beans, moong dal, masoor dal, soybeans etc.
  3. Vegetables: Broccoli, Kale, Spinach, Lettuce, Beet, Potatoes, Carrots, Sweet potatoes, Beans, okra, collards and all other vegetables
  4. Fruits: Avacado, Banana, Custard Apple, Pears, Grape and Watermelon, Orenges and Apple.
  5. Milk and Milk products: milk, Cottage Cheese, Yogurt.
  6. Meat, Fish and Egg: Lean Meat, Chicken Brest, Tuna, Salmon, Tilapia, Sword fish , Cod, turkey, shrimps etc
  7. Oil: Olive oil, Mustard Oil, Rice bran Oil, Canola oil, vanaspati ghee
  8. nuts and seeds: sunflower seeds, apricots, almonds, walnuts, pecans, raisins.

Popular Questions & Answers

I have been using natural process of pregnancy prevention (withdrawing before ejaculation) is it safe? Does it have any side effect on both male & female? If not what can be the risks?

MD - Obstetrtics & Gynaecology, FCPS, DGO, Diploma of the Faculty of Family Planning (DFFP)
Gynaecologist, Mumbai
The biggest drawback is the high failure rate meaning getting unwanted pregnancy. If after that you go for termination it has its own complications.
1 person found this helpful

Me and my girl had just foreplay on 22 june two days after her periods were over. My penis was just touching/poking her vagina and I did not insert my penis inside her but I think some precum entered while I fingered her. She took ipill within 1 hour on an empty stomach. On 28 june she got bleeding is she pregnant?

MD - Obstetrtics & Gynaecology, FCPS, DGO, Diploma of the Faculty of Family Planning (DFFP)
Gynaecologist, Mumbai
From your description as such seems to be extremely low chance of pregnancy if you r sure it was precum. In addition she has taken I pill reducing chances further. It is normal in non pregnant patient-after taking the high hormonal emergency pill ...

I am 30years old and I have a child of 2 years and six months old. Now I am trying to conceive second baby from 9 months, but no success. 2 months ago I was visited to a gynecologist and then she has diagnosed me with pcos (polycystic ovaries syndrome, and she gave me sachet of myofolic for 3 months as description of my disease. Now I want to know that will this medicine cure may disease? Or what is the another treatment of this disease? Kindly answer me, I am so depressed because of this disease.

MD - Obstetrtics & Gynaecology, FCPS, DGO, Diploma of the Faculty of Family Planning (DFFP)
Gynaecologist, Mumbai
Pregnancy can occur only one day of the cycle that is ovulation day so unprotected sex around that day only important. As only one day in month nature should be given 12-24 trials (12 to 24 months) before couple need any active management by gynec...

My frnd she had unprotected intercourse on 13 jun 2022 eve 7-8 pm she took ipill after 6-7 hours 14 jun 2022 morning at 2 am this month in jun her cycle was 34 days last periods was on 1 jun 2022 her period is not yet missed but she having abdominal cramps low back slight breast tenderness is this pms or ipil didn’t work after taking ipill it is necessary that withdrawal bleeding comes please guide.

MD - Obstetrtics & Gynaecology, FCPS, DGO, Diploma of the Faculty of Family Planning (DFFP)
Gynaecologist, Mumbai
After taking the high hormonal emergency pill one gets withdrawal bleeding 5 to 10 days later, and then a new cycle starts. If this does not happen as well as the period is missed then do a pregnancy test.

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Content Details
Written By
PhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child Care
Reviewed By
Diploma In Diet & Nutrition
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