The best diet plan for a pregnant woman will be explained here. It’s important to know what you can eat and not have too many restrictions.
Getting pregnant could mean a lot of things. One of them is that your body is changing rapidly. You are gaining weight and may not feel like being active. You will also be eating more than usual, whether you eat what you want or try to substitute healthy food for some things you never used to enjoy eating before.
Diet Chart For Pregnancy
About Diet Chart Do’s And Dont’s Food Items You Can Easily Consume
About
During pregnancy, your body goes through a lot of physical and chemical changes. Both you and your baby’s health will be impacted by how you eat during this period. To keep yourself healthy throughout your pregnancy, you must consume a nutritious, balanced diet. You must eat meals that are nutrient-dense because you are your baby’s primary source of nutrition. The growth and development of your kid might be aided by proper diet. Prenatal nutrition includes nutritional consumption as well as dietary planning done before, during, and after pregnancy.
The fetus begins to receive nutrition at fertilization. Because of this, the mother’s nutrition is crucial before conception—probably months earlier—as well as during pregnancy and nursing. Numerous studies have demonstrated that the mother’s diet has an impact on the growth and development of the child. Neurological abnormalities and fetal deformities may result from inadequate or excessive nutritional intake.
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
- Take enough water.
- Include different colored fruits and vegetables
- Do workout
- Eat properly cooked foods.
- Include different cereals and millets.
Dont’s
- Don’t go for more than 2 to 3 hours without eating.
- Don’t eat for two( During pregnancy increase maximum 300- 500 kcal energy than normal)
- Don’t over dose refined carbs.
Food Items You Can Easily Consume
- Cereals: Brown rice, Oat meal, Brocken wheat, Ragi, Quinoa, barley
- Pulses: Chickpeas, Kidney beans, moong dal, masoor dal, soybeans etc.
- Vegetables: Broccoli, Kale, Spinach, Lettuce, Beet, Potatoes, Carrots, Sweet potatoes, Beans, okra, collards and all other vegetables
- Fruits: Avacado, Banana, Custard Apple, Pears, Grape and Watermelon, Orenges and Apple.
- Milk and Milk products: milk, Cottage Cheese, Yogurt.
- Meat, Fish and Egg: Lean Meat, Chicken Brest, Tuna, Salmon, Tilapia, Sword fish , Cod, turkey, shrimps etc
- Oil: Olive oil, Mustard Oil, Rice bran Oil, Canola oil, vanaspati ghee
- nuts and seeds: sunflower seeds, apricots, almonds, walnuts, pecans, raisins.
Healthy Pregnancy Meal Plan: 7-Day Meal Chart & 81 Meal Ideas
Looking for a healthy pregnancy meal plan that makes planning and cooking easy? Check out our meal plan chart that includes breakfast, lunch, snacks, and dinner.
By concentrating on nutrition during pregnancy, you’ll feel more energised and have peace of mind that you’re providing your unborn child with the nutrients they need to grow.
So stop hunting for a pregnancy meal plan that doesn’t provide you with the right ingredients.
Along with over 81 nutritious meal suggestions, we’ve created a 7-day meal plan chart.
Every craving you may have can be satisfied because we’ve included nutritious snacks and desserts.
What is a good menu for a pregnant woman?
Vegetables, fruits, proteins, fats, carbohydrates, and whole grains are all included in a healthy pregnancy meal plan, along with a range of other meals to ensure that you and your unborn child get all the nutrients you need.
Keep in touch with your doctor and pay attention to your body throughout each trimester.
Depending on how you’re feeling, each stage can call for a varied calorie intake.
7-day healthy pregnancy meal plan
Planning well-rounded meals can be neglected if you’re exhausted or have a big list of things to do.
This is the reason we created a healthy pregnancy food plan for every day of the week.
Simply choose an item from the chart based on the day and your personal preferences.
You are able to alternate between different lunches, dinners, and breakfasts. Any day of the week, if it’s on the chart, it’s a good choice for health.
Day 1
- Breakfast: Greek yogurt with berries, flax, and chia seeds
- Lunch: Bean burritos
- Snack: Energy balls
- Dinner: Shredded chicken sandwiches
Day 2
- Breakfast: 2 eggs with whole wheat toast
- Lunch: Chicken salad wrap
- Snack: Slices of cheese
- Dinner: Veggie, chicken, or turkey tacos
Day 3
- Breakfast: Steel-cut oats with berries and walnuts
- Lunch: Avocado toast with sliced cheese and fruit
- Snack: Cut vegetables with dressing
- Dinner: Vegetable, tofu, chicken, or shrimp stir fry with rice
Day 4
- Breakfast: Egg quiche with a side of fruit
- Lunch: Salad with sliced chicken or tofu
- Snack: Nuts and fruit
- Dinner: Bean burrito bowl
Day 5
- Breakfast: Bagel sandwich
- Lunch: Tuna salad sandwich
- Snack: Fruit protein smoothie
- Dinner: Tortellini with chicken and vegetables
Day 6
- Breakfast: Granola with milk
- Lunch: Tex Mex chicken quinoa
- Snack: Apple with peanut butter
- Dinner: Fish and vegetable side
Day 7
- Breakfast: Fruit protein smoothie
- Lunch: Kale and brussel sprout salad
- Snack: Veggies with hummus
- Dinner: Pork chops and sweet potatoes
What should a pregnant woman eat for breakfast, lunch, and dinner?
A pregnant lady should try to incorporate whole grains, water, fruit, and vegetables in most of her meals.
You may get the nutrients you and your baby need to feel strong and healthy by consuming a variety of meals.
It is recommended that pregnant women consume at least 8 glasses of water each day.
What is the best breakfast for pregnant woman?
As part of your pregnant meal plan, it’s a fantastic idea to start the day with a healthy serving of protein.
You’re good to go if you balance your protein intake with some carbs, healthy fats, and attempt to cut back on added salt and refined sugar.
- Nonfat Greek yogurt with toppings like chia, flax, honey, and berries
- Smoothies with fruits, veggies, yogurt, or protein powder
- Crustless egg quiche, like this or this
- Hard-boiled eggs with a side of bacon or turkey sausage
- Steel-cut oats topped with nuts, berries, raisins, and milk
- Eggs with a side of toast and fruit
- Bagel sandwiches like this
- Protein pancakes topped with peanut butter
Is it OK to skip breakfast when pregnant?
No, it’s not recommended to skip breakfast while pregnant.
It’s encouraged to consume regular meals throughout the day as part of your healthy pregnancy meal plan and to avoid going without food; the key is to strike a balance between not eating too little and not eating too much.
In fact, a tiny study conducted in Japan revealed that skipping breakfast when pregnant increases the possibility of difficulties and hinders the development of the unborn child.
So even if you’re pressed for time or don’t feel like eating, starting the day with a light meal like a smoothie or overnight oats is a smart move.
Foods to Eat When You’re Pregnant
Food Fix: What to Eat When Pregnant
Pregnant? Hangry? Are you looking for a snack that will satisfy both your stomach and your infant? The importance of eating wholesome meals while pregnant is something you’ve certainly heard a lot about.
Our goal is to turn your pantry into a one-stop shop for wholesome foods that taste great and will offer your child the best start in life.
When creating a healthy eating plan, you should put a special emphasis on whole foods that provide you with more of the nutrients you’d require if you weren’t pregnant, such as:
- protein
- vitamins and minerals
- healthy types of fat
- complex carbohydrates
- fiber and fluids
Here are 13 super nutritious foods to eat when you’re pregnant to help make sure you’re hitting those nutrient goals.
1. Dairy products
You need to eat more protein and calcium throughout pregnancy to fulfill the demands of your developing fetus. Milk, cheese, and yogurt should be included in the menu.
Casein and whey are two types of superior protein found in dairy products. The finest food supply of calcium is dairy, which also has significant amounts of phosphorus, B vitamins, magnesium, and zinc.
Greek yogurt in particular is advantageous since it includes more calcium than the majority of other dairy products. Probiotic bacteria, which assist digestive health, are also present in some kinds.
You might be able to handle yogurt, especially probiotic yogurt, if you have a lactose intolerance. To find out if you can try it out, ask your doctor. There may be an entire universe of yogurt parfaits, smoothies, and lassis waiting.
2. Legumes
Lentils, peas, beans, chickpeas, soybeans, and peanuts are included in this category of foods (a.k.a. a ton of awesome recipe ingredients!).
Legumes are excellent plant-based providers of calcium, iron, folate, fiber, protein, and other nutrients that your body needs more of while pregnant.
One of the most crucial B vitamins is folate (B9). It is crucial for both you and the unborn child, especially in the first trimester and even earlier.
You must consume at least 600 micrograms (mcg) of folate each day, which can be difficult to do through diet alone. However, if your doctor advises supplementation, including legumes can help you get there.
Legumes typically include a lot of fiber. Iron, magnesium, and potassium levels in some kinds are also high. With dishes like hummus on whole grain toast, black beans in a taco salad, or lentil curry, think about including legumes in your diet.
3. Sweet potatoes
In addition to being versatile in the kitchen, sweet potatoes are also high in beta carotene, a plant chemical that your body uses to make vitamin A.
Infant growth requires vitamin A. Just be careful with animal-based sources of vitamin A that are consumed in large quantities, such as organ meats, as they can be poisonous.
Fortunately, sweet potatoes are a good plant-based source of fiber and beta carotene. Fiber prolongs feeling of fullness, lowers blood sugar surges, and enhances digestive health (which is very helpful if pregnant constipation occurs).
Try using sweet potatoes as the base for your morning avocado toast for a fantastic breakfast.
4. Salmon
Salmon is a nice addition to this list, whether it’s smoked on a whole wheat bagel, teriyaki-grilled, or covered in pesto. Omega-3 fatty acids, which are crucial and offer a number of advantages, are abundant in salmon.
These are abundant in seafood and aid in the development of your baby’s brain and eyes. They may even lengthen the gestational period.
But hold on, have you been advised to reduce your seafood intake because high mercury fish contain other pollutants as well as mercury? You can continue to consume fatty fish like salmon.
The following fish should be avoided because they have high levels of mercury.
- swordfish
- shark
- king mackerel
- marlin
- bigeye tuna
- tilefish from the Gulf of Mexico
Plus, salmon is one of the very few natural sources of vitamin D, which is lacking for most of us. It’s important for bone health and immune function.
5. Eggs
Those amazing, edible eggs are the healthiest food you can eat since they have a small amount of practically every vitamin you require. Approximately 80 calories, excellent protein, fat, and a wealth of vitamins and minerals may be found in one large egg.
The essential vitamin choline, which is needed during pregnancy, is abundant in eggs. It is crucial for a baby’s brain growth and aids in preventing improper brain and spine development.
Approximately 147 milligrams (mg) of choline can be found in one entire egg, which brings you closer to the current daily choline intake recommendation of 450 mg.
dependable source during pregnancy (though more studies are being done to determine if that is enough).
6. Broccoli and dark, leafy greens
It should come as no surprise that broccoli and other dark, green veggies like kale and spinach are incredibly nutrient-dense. Although you might not enjoy eating them, they can frequently be snuck into a variety of cuisines.
Fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium are among the advantages. They are a veritable treasure trove.
Servings of green vegetables are an effective approach to increase vitamin intake and prevent constipation because of all the fiber they contain. Additionally, vegetables have been associated with a lower risk of low birth weight. dependable source
7. Lean meat and proteins
Lean meats like chicken, pork, and beef are great sources of high-quality protein. You’ll need more of the B vitamins choline, iron, and other nutrients found in beef and pig during pregnancy.
As a component of hemoglobin, iron is a necessary mineral that is utilized by red blood cells. Your blood volume is increasing, so you’ll need extra iron. This is crucial during the third trimester of pregnancy.
Iron deficiency anemia may result from low iron levels in the first and second trimesters of pregnancy, which raises the risk of low birth weight.
Trusted Source and other difficulties
It may be challenging to meet your iron requirements just through food, particularly if you have a meat allergy or are a vegetarian or vegan. But for those who can, eating lean red meat frequently may help you obtain more iron from your diet.
Pro tip: Combining meals high in vitamin C, such bell peppers and oranges, with foods high in iron may also assist boost absorption.
Make this steak and mango salad or top that turkey burger with vitamin-rich tomato slices.
8. Berries
Berries are packed with beneficial nutrients like water, fiber, healthy carbohydrates, vitamin C, and antioxidants.
Berries shouldn’t significantly increase blood sugar levels because they have a relatively low glycemic index value.
Berries are a fantastic snack because they are high in fiber and water. They have little calories but offer a lot of flavor and nutrition.
9. Whole grains
Whole grains have significantly more fiber, vitamins, and plant components than their refined cousins. Instead of white bread, spaghetti, and white rice, consider oats, quinoa, brown rice, wheat berries, and barley.
Oats and quinoa are two examples of healthy grains that also have a decent amount of protein. Additionally, they stimulate other areas that are frequently deficient in pregnant women: B vitamins, fiber, and magnesium.
10. Avocados
Because they have a high concentration of monounsaturated fatty acids, avocados are a unique fruit. This gives them a buttery, rich flavor that is excellent for giving a dish depth and creaminess.
Additionally, they contain significant amounts of fiber, B vitamins, including folate, vitamin K, potassium, copper, vitamin E, and vitamin C.
Avocados are a fantastic option during pregnancy due to their high level of healthy fats, folate, and potassium (and always).
Folate may help avoid neural tube defects, developmental disorders of the brain and spine like spina bifida, and healthy fats help build the skin, brain, and tissues of your child.
Leg cramps, a common side effect of pregnancy for some women, may be relieved by potassium. In actuality, avocados have a higher potassium content than bananas.
You may use them as guacamole, in salads, smoothies, and on whole wheat bread, as well as a mayonnaise or sour cream replacement.
11. Dried fruit
In general, dried fruit has a lot of calories, fiber, and different vitamins and minerals. Even though dried fruit is significantly smaller and lacks water, it nevertheless has the same amount of nutrients as fresh fruit.
Several vitamins and minerals, such as folate, iron, and potassium, can be found in considerable quantities in one serving of dried fruit.
Prunes are a good source of potassium, fiber, and vitamin K. They are effective natural laxatives and can aid with constipation. Dates are rich in plant chemicals, potassium, fiber, and iron.
But dried fruit also has a lot of natural sugar in it. Avoid the candied variety because they have much more sugar in them.
Although eating more than one serving of dried fruit at once is typically not advised, it may assist enhance calorie and nutritional consumption.
For a portable snack that is high in protein and fiber, try adding a tiny amount to a trail mix with nuts and seeds.
12. Fish liver oil
The oily liver of fish, most frequently cod, is used to make fish liver oil. The omega-3 fatty acids EPA and DHA, which are crucial for the growth of the embryonic brain and eyes, are abundant in it.
Taking fish oil supplements may help prevent preterm birth and may be beneficial for the development of the fetus’ eyes.
A lot of individuals don’t receive enough vitamin D, and fish liver oil is a great source of it. For people who don’t consume seafood frequently or take omega-3 or vitamin D supplements, it might be quite helpful.
One tablespoon (15 milliliters) of fish liver oil contains more omega-3 fatty acids, vitamin D, and vitamin A than is advised for daily consumption.
It’s not advised to eat more than one serving every day, though, as too much preformed vitamin A can be harmful to your unborn child. Additionally, high omega-3 intake may have blood-thinning effects.