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Overview

Diet Chart For Pregnancy

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

About

About

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

Sunday
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.
Monday
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.
Tuesday
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
Wednesday
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.
Thursday
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.
Friday
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.
Saturday
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

Do'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.

Dont's

  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 had intercourse on 29 and 31 jan and did not use protection. Both of the times, my boyfriend did not ejaculate inside of me. I got my period on the 6yh of february. I feel a little nauseous and get mild cramps from a few days. Any chance I could be pregnant? I've had no intercourse since 31st jan.

M.D. Consultant Pathologist, CCEBDM Diabetes, PGDS Sexology USA, CCMTD Thyroid, ACDMC Heart Disease, CCMH Hypertension, ECG, CCCS ( CARDIOLOGY & STROKE)
Sexologist, Sri Ganganagar
No worries if ejaculation is not done.

My usual periods cycle is 42-43 days. In dec I used almost 10 postpone tablets in a week due to a trip. I was suppose to have periods on 25th, but I had it on 27th dec. Te next period is six days late nd still counting. Is it normal? To hve delayed periods after consuming postpone tablets.

MD - Obstetrtics & Gynaecology, FCPS, DGO, Diploma of the Faculty of Family Planning (DFFP)
Gynaecologist, Mumbai
Tablets have effect only in that cycle. If sexually active do the urine pregnancy test, if not active or pregnancy ruled out then wait for few days or meet gynecologist.

I had unsafe sex yesterday without protection and I am just 16 years old. I am worried for pregnancy. My period are starting from 17 feb so will be possible for fertilization process of egg bcoz period are so near?

MD - Obstetrtics & Gynaecology, FCPS, DGO, Diploma of the Faculty of Family Planning (DFFP)
Gynaecologist, Mumbai
Statistical chance low in those who have regular periods. Best is to wait and if do not get period to do pregnancy test then at that time.

Dear ma’am/sir, I missed my quadruple test and now I am 24 weeks pregnant. Doctor said it would’t give an accurate result now. My anomaly and nt scan was perfectly normal. I have an active healthy son of 16 years of age. This is my second pregnancy and I conceived just when I turned 36 years old. Pls suggest. I am worried. Thank you so much!

MD - Obstetrtics & Gynaecology, FCPS, DGO, Diploma of the Faculty of Family Planning (DFFP)
Gynaecologist, Mumbai
Age related little higher chance of mongol. Specific test (with little chances of problems) possible at this stage but not of much practical help now.
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Written By
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