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Diet Chart For Pregnancy

Last Updated: Apr 06, 2023


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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.

Frequently Asked Questions (FAQs)

What is the best meal for a pregnant woman?

Fetal development is aided by a diet that is well-balanced and rich in protein, vegetables, fruits, whole grains, and healthy fats.

Which fruit is best in pregnancy?

Fruits high in vitamin C and fibre such as oranges, strawberries, and kiwi are beneficial during pregnancy for both mother and baby.

Is beetroot good for pregnancy?

Yes, beetroot is a nutritious food choice during pregnancy, as it is rich in iron, folic acid, and other essential nutrients.

Which juice is good for pregnancy?

Pomegranate, orange, and carrot juice are good for pregnancy as they provide essential nutrients and vitamins for fetal development.

Which vegetable is best for pregnancy?

Dark leafy greens, broccoli, sweet potatoes, avocados, and bell peppers are great options for a healthy pregnancy diet.

What are 3 foods that are good to eat during pregnancy?

Avocado for folate and healthy fats, eggs for protein and choline, and spinach for iron and folate.

What is the Indian diet for 5 months of pregnancy?

A balanced Indian diet during the 5th month of pregnancy should include protein-rich foods, whole grains, fruits, vegetables, and dairy products.

What is the best diet for pregnancy?

The healthiest diet for pregnancy is one that is well-balanced and includes nutrient-dense foods like fruits, vegetables, lean meats, and whole grains.

Which food is avoided during pregnancy?

Raw or undercooked meats, fish, eggs, and unpasteurised dairy products, as well as certain types of fish high in mercury.


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Content Details
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Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
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Reviewed ByDt. Triveni KovvadaDiploma In Diet & NutritionDietitian/Nutritionist

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