Diet Plan For Pregnancy Indian


Diet plan for pregnancy indian. A well-balanced and healthy diet is a must for a mother-to-be during her pregnancy.This diet plan for pregnancy indian helps you ensure that you are taking care of the needs of your baby.{The diet plan includes fresh and leafy green vegetables, fruits, milk and milk products, proteins and nuts, which will provide all the nutrients that your body requires.}

Indian Diet Plan In Pregnancy

The health of the expectant mother and her unborn child during pregnancy depends on maintaining a healthy, balanced diet. This is so because the mother’s diet throughout pregnancy serves as the baby’s primary source of nutrients. In order to give the vital nutrients and nourishment a baby needs for growth and development, a pregnant mother’s diet should include a range of healthful foods such fruits, vegetables, and proteins. Choosing the foods that are best for your health and the wellbeing of your unborn child when it comes to eating healthfully during pregnancy can be difficult.

unsure about what to eat while pregnant. The pregnancy diet list that has all the nutrients required for your baby’s healthy growth is provided below.

Indian Diet Chart And Meal Plan For Pregnancy

Week DaysPre Breakfast Snack Morning BreakfastMid Morning SnackLunchEvening SnackDinner
Day 18-12 pieces of dry fruits including cashew nuts, almonds, and raisins.Moongdal chilla-3 +pudina/coconut chutney-2 tspBlueberry shake (1 cup)1.5 cup Mutton biryani + Cucumber onion Raita (½ cup)Sweet potato salad (cooked with 200 gms of sweet potato, 1 pinch of chat masala, and 1 tsp lemon juice) +  light tea (1 cup)Wheat dosa 3 + ½ cup bitter gourd sabji 
Day 2Homemade fruit juice with strawberries, pomegranate, guava, or oranges (1 glass)Wheat dosa-4 + Tomato sabji (½ cup)Vegetable soup made with brocolli and garlic (1 bowl)1.5 cup rice + 1 piece of chicken + 1 cup broccoli sabjiMixed fruit salad made of mangoes, bananas, and berries of your choice (1 medium-sized plate)Moongdal chilla-3 +pudina/coconut chutney-2 tsp
Day 3Banana milkshake (1 glass)Veggie-rich sevai or upma (1 cup) + 2 medium-sized parathasKaddu ka soup or pumpkin soup (1 bowl)1.5 cup Mutton biryani + Cucumber onion Raita (½ cup)10-14 pieces of dry fruitsMultigrain toast (2 in no.) with two sunny side up eggs
Day 4Carrot juice (1 glass)Oatmeal (1 cup) + 2 boiled eggsBanana milkshake (1 glass)1.5 cup rice, 1 piece mutton + 1 bowl masoor daalMixed fruit salad made of mangoes, bananas, and berries of your choice (1 medium-sized plate)Veggie-rich poha (1 cup) + 2 moong dal chillas
Day 51 plain glass of milkVeggie-rich poha (1 cup) + 2 moong dal chillasTamatar or tomato soup (1 bowl)1.5 cup chicken biryani + cucumber onion raita (½ cup)Vegetable salad (1 plate) made with carrots, cucumber, and onionsMultigrain toast (2 in no.) with two sunny side up eggs
Day 6Banana milkshake (1 glass)Oatmeal (1 cup) + 2 boiled eggsKaddu or pumpkin soup (1 bowl)1.5 cup rice, 1 piece mutton + 1 bowl masoor daal10-14 pieces of dry fruits including cashew nuts, almonds, and raisinsWheat dosa-4 + Tomato sabji (½ cup)
Day 71 plain glass of milkVeggie-rich sevai or upma (1 cup) + 2 medium-sized parathasPeach milkshake (1 glass)1.5 cup vegetable khichdi + 1 piece chicken + 1 small bowl of dahi1 medium-sized avocado with 1 spoon of peanut butterVeggie-rich poha (1 cup) + 2 moong dal chillas

Foods And Beverages To Eat During Pregnancy 

  1. Dairy Products: Dairy products are rich in various nutrients like calcium and vitamins that support the baby’s development.
  2. Legumes: Legumes are rich in plant-based nutrients providing protein, fibre, iron, folate, and calcium, all of which are needed more during pregnancy.
  3. Sweet Potatoes: Sweet potatoes are high in a vitamin called beta carotene, essential for healthy fetal development.
  4. Salmon: Salmon is rich in an omega-3 fatty acid called docosahexaenoic acid (DHA), which is deficient in pregnancy and, therefore, needs to be supplemented.
  5. Eggs: Eggs are an excellent source of protein. They provide amino acids that the baby needs for development. Additionally, they contain more than a dozen beneficial vitamins and minerals, including choline.
  6. Broccoli and dark, leafy greens: Dark, leafy greens like broccoli are rich in vitamins A, C, B6, K, folate, and antioxidants. So, they ensure a good haemoglobin supply, promote healthy bones, and prevent skin problems.
  7. Lean meat and proteins: Lean meat is an excellent source of good-quality protein, which is beneficial for health during pregnancy.
  8. Berries: Berries contain a good amount of water, healthy carbohydrates, vitamin C, and fibres. In addition, they may help increase your nutrient and water intake.
  9. Whole grains: Whole grains are rich in minerals and vitamin B that the growing fetus needs to develop in almost every part of its body.
  10. Avocados: Avocados are high in many nutrients, including vitamin C, folate, and magnesium, all of which play a critical role in the baby’s development.
  11. Dry fruits: Dry fruits are high in calcium, potassium, and zinc. Being rich in fibre, they help prevent constipation in pregnancy.
  12. Fish liver oil: Fish liver oils are rich in omega-3 fatty acids, the healthiest forms of fat. They reduce the chances of preterm delivery.
  13. Water: Drinking at least 8-11 glasses of water daily during pregnancy is essential. It helps in better digestion and maintains the protective fluid called amniotic fluid around the fetus.

Food And Beverages To Avoid During Pregnancy

  1. High mercury fish: Consuming high mercury fish causes the substance (mercury) to accumulate in your bloodstream over a period of time. Excess mercury in the bloodstream could damage the baby’s developing nervous system and brain. 
  2. Undercooked or raw fish: Raw fish is more likely to contain parasites, bacteria, or microorganisms than fully cooked fish. You do not want to expose your baby to those!
  3. Undercooked, raw, and processed meat: Processed meat is likely to contain listeria bacteria which can cause food poisoning and vomiting in pregnant females. Raw and undercooked meat is also likely to carry microorganisms, including bacteria that can give rise to sickness.
  4. Raw eggs: Raw eggs should be avoided in pregnancy as those can be host to disease-causing bacteria called salmonella, which can cause food poisoning, vomiting, and diarrhoea.
  5. Organ meat: Organ meat contains vitamin A, excess of which can cause congenital malformations in the baby and even miscarriage, especially in the first trimester of pregnancy.
  6. Caffeine: Caffeine is a stimulant that tends to increase your heart rate and blood pressure, both of which are detrimental in pregnancy. Also, caffeine can cross the placenta, the barrier between you and your baby.
  7. Raw sprouts: Raw sprouts flourish in warm and humid conditions, which are ideal for the growth of bacteria (like Salmonella and E. coli). So, consuming raw sprouts can make you sick.
  8. Unwashed produce: Consuming unwashed or contaminated food products in pregnancy can expose you to a harmful parasite called Toxoplasma gondii, which is abundant in undercooked meat and unwashed vegetables.
  9. Unpasteurized milk, cheese, and fruit juice: Raw, unpasteurized milk may contain bacteria like E.coli, Listeria, and Campylobacter jejuni, which can give rise to foodborne illnesses.
  10. Alcohol: Alcohol consumption in the first trimester of pregnancy can cause structural defects in the baby; that is, the baby may have abnormal facial features.
  11. Processed junk foods: Consuming processed junk foods during pregnancy can increase the amount of a toxic substance called acrylamide in the mother’s body, which is harmful to the baby.

This pregnancy Indian diet plan might not be suitable for everyone. Planning a specialized diet plan is an option in the event of food allergies and other issues. This pregnancy Indian diet plan might not be suitable for everyone. In the event of food allergies and other issues, we can design a special diet plan.

Indian Diet Plan In Pregnancy


The developing baby is just ready to gulp down all those nourishing meals you consume, so eating a good, balanced diet is crucial for you. You can eat a variety of nutrient-dense foods to keep your infant secure and healthy. Follow the meal plan shown above, and inform your gynecologist of your food preferences so that they can advise you on additional supplements if necessary. Enjoy a pregnancy that is healthy and well-fed!

Pregnancy diet charts: trimester by trimester

You’ve come to the correct place if you’re seeking for tips on what to eat for a healthy pregnancy.

To help you maintain a balanced diet throughout each trimester of your pregnancy, we’ve developed weekly pregnant meal plans with the assistance of our nutritionist Neelanjana Singh.

These diet charts, which are also known as pregnancy diet plans, feature delectable vegetarian or non-vegetarian foods from either North or South India. They provide the nutrients you require at your stage of pregnancy because they are made using those foods.

You can choose from the mouthwatering recipes recommended to further customize the meal plan to your preferences.

How to use our pregnancy diet charts

Our diet charts are a general resource to assist you in better planning your weekly meals. The goal is to make it easier for you to find the meals you enjoy and are appropriate sources of the nutrients you require at your stage of pregnancy.

Keep in mind that:

  • The plans are made with fruit and vegetables available in all seasons so that no matter what season you are in, you will find food sources in the market for the nutrients you need. If a fruit or vegetable is not available for you, replace it with any other that is in season and offers the same nutrients.
  • A single food can be a source of multiple nutrients. So you might find the same food source is recommended in one trimester for a certain nutrient, and in another trimester for a different one. For example, lentils (dal) are a good source of folic acid, omega 3 fatty acids and iron, particularly for vegetarians.

What else do I need to know?

  • If you have any medical condition, allergies or follow a special diet plan please check with your doctor first before changing your diet. If you have gestational diabetes, please refer to our gestational diabetes meal plan.
  • While using our meal plans, stay hydrated with eight to 12 glasses of water a day.
  • Throughout pregnancy, you need to limit your caffeine intake. We’ve highlighted sources of caffeine in the plans to help you keep track of how much caffeine you are having.

Which pregnancy diet plan is right for me?

We have developed a variety of distinct meal planners for North Indians and South Indians because to the wide variety of foods and eating customs in India. There are eight planners for each trimester, four vegetarian and four non-vegetarian food plans, for each of these two areas of India.

First trimester pregnancy diet plans (4 – 13 weeks)

Although you need a variety of nutrients to stay healthy throughout your pregnancy, we have chosen a few that are crucial for your baby’s growth in the first trimester.

Folic acid, iron, and vitamin B6 are the three nutrients that you require the most throughout the first trimester.

Folic acid shields your child from birth defects including cleft palate and neural tube defects like spina bifida.

Making healthy red blood cells, which distribute oxygen throughout your body, requires iron. You may feel exhausted and out of breath if you don’t get enough iron. Since low hemoglobin (low Hb) is a common complication of pregnancy in India, iron is a crucial vitamin.

You can get morning sickness, which makes it difficult for you to eat much. There is some evidence to support the idea that vitamin B6 may reduce nausea.

Second trimester pregnancy diet plans (14 – 27 weeks)

Your unborn child’s brain and bones are both developing during the second trimester. For strong, growing bones, you need a lot of calcium and vitamin D, and omega 3 is crucial for the brain development of your unborn child.

Betacarotene, a kind of vitamin A that contributes to the maintenance of healthy blood and skin, is another component we have noted in our meal planning for the second trimester.

We have also kept bringing up foods heavy in iron because anemia (low Hb) is so widespread in India, particularly among vegetarians.

Third trimester pregnancy diet plans (28 – 40 weeks)

Your baby’s growth will quicken in the third trimester as he puts on weight and gets ready for life outside the womb. You’ll notice that you’re gaining weight quickly as a result of this. As long as you’re eating a balanced, healthy diet, try not to worry too much about the extra pounds. As your baby develops fat layers, your energy needs will rise.

Blood clotting requires vitamin K, which is crucial after childbirth. Therefore, it is advised that you consume enough of foods high in vitamin K during your third trimester so that your body does not lack this essential nutrient at delivery.

Iron is still a crucial vitamin in your third trimester as it was in the first and second to prevent anemia. You run a larger chance of going into labor too soon if you have anemia and don’t treat it.

Do I need to take supplements to complement a healthy diet in pregnancy?

The best approach to ensure that you and your baby get all the nutrients you need is to eat a varied and balanced diet. Additionally, critical nutrients are sometimes easier for your body to absorb through meals than they are through supplements.

However, during pregnancy, even the healthiest diets require a boost from supplements. So keep taking the nutrients your doctor has recommended.

All pregnant women must take folic acid supplements during the first trimester. Your physician will advise you to take iron and calcium supplements during the second and third trimesters. Your health history and dietary habits, such as whether you are a vegetarian or not, will determine how often you require calcium and iron pills.

Your doctor might also advise you to take a vitamin D supplement, depending on the outcomes of your blood tests during the first trimester of pregnancy. Although your body naturally obtains vitamin D from sunlight, many Indian women are lacking in this essential component that aids your body in absorbing calcium.

Indian Diet During Pregnancy – A Healthy Daily Diet Chart

Learn how to create a healthy, balanced meal that includes a variety of Indian specialties.

All the nutrients are necessary during pregnancy for a smooth process of conception and a healthy kid. Whether you are a vegetarian or not, eating an Indian diet while pregnant allows for a balanced and healthful selection of meals. Foods from all the major dietary groups, including proteins, carbs, fats, minerals, vitamins, and water, should ideally be included in a balanced diet.

You may be sure that you’re getting all the nutrients you need by following an Indian diet that includes pulses, dairy, meat, fruits, vegetables, and liquids. Therefore, if you are pregnant and conflicting advice about the best foods to eat during pregnancy has you perplexed, keep reading. You may learn more about the Indian cuisine in this article if you’re considering trying it while pregnant.

The Right Indian Diet During Pregnancy

When you are pregnant, it is very vital to eat the proper meals in the proper amounts. You and your unborn child cannot get the nutrition you need throughout these months from just one food group. If you have been eating well up until this point, you are probably already on the correct track. You will need to make some changes, though, if your diet was subpar up to this point or you didn’t include all of the essential categories in your regular diet.

An Indian diet during pregnancy is full of all the nutrients you and your unborn child require during the nine months of pregnancy. It will help you put on the appropriate amount of weight, provide your body the energy it needs to support your growing baby, and keep you healthy, fit, and prepared for labor.

Indian Food Sources For A Healthy Pregnancy

Here are a few important food groups that you should try to incorporate in your regular diet plan if you are seeking for Indian food during pregnancy:

1. Milk And Other Milk Products:

Include foods such as whole milk or skimmed milk, yogurt, buttermilk, cheese, cottage cheese (paneer). All these food items are rich sources protein, calcium, and vitamin B12.

2. Pulses, Dals, Cereals, Nuts And Whole Grains:

If you are not a meat eater, include pulses, dals, cereals, nuts and whole grains in your everyday diet to make up for your body’s requirement of protein. If you are a vegetarian, you will need about 45 gm of nuts each day, as well as about a two-third cup of pulses on a daily basis.

3. Fruits And Vegetables:

Include lots of fresh fruits and vegetables in your everyday diet as it will help you gain your body’s required amount of fiber, vitamins and minerals. Make sure you have about five servings of each on a daily basis.

4. Fish, Meat, And Poultry:

If you eat meat and fish, make sure you include them in your everyday diet as well, as they will provide your body with the required amount of concentrated proteins.

5. Liquids:

While you are pregnant, you will need additional liquids to make sure that you are hydrated all the time. Drink as much water and liquids as you can through the day. You can simply have clean and filtered water throughout the day, or sip on infused water with fresh fruits. Avoid going for packaged juices as they are very high in their sweet content.

6. Fats:

Eating fats will help your body get the energy it needs to help you support the growing baby as well as prepare your body for the delivery. Vegetable oil is a good source of fat as it has unsaturated fats. Butter and ghee (clarified butter) contain a lot of saturated fats, and hence you should have them in small amounts only.

How To Spread Out Your Diet Through The Day

Spread out your food throughout the day by adhering to several dietary suggestions to ensure that what you eat benefits both your health and keeps you interested. It is crucial that you consult your doctor before consuming any food or beverage while you are pregnant. Despite the fact that the recommended foods are thought to be healthy, your doctor is the best person to evaluate your general health and give you the all-clear. Here is how to space out your meal plan throughout the day once you have confirmation:

1. Pre-Breakfast Snack:

  • A glass of plain cow’s milk
  • Almond milk
  • Milkshake
  • Apple juice
  • Tomato juice
  • Dry fruits

2. Breakfast:

  • Bowl of fruits
  • Wheat rava upma with lots of vegetables
  • Poha with lots of vegetables
  • Oats porridge
  • Whole wheat toast with butter and omelet
  • Vegetable omelet
  • Paranthas with fillings of spinach, dal, potatoes, carrots, beans, cottage cheese, cheese with curd
  • Mixed bean cutlet or patties
  • Some fruits to go along with the breakfast such as apricots, dates, sweet fig, banana, oranges
  • Cheese toast or cheese and vegetable sandwich
  • Vegetable handvo
  • Rice sevai with lots of vegetables

3. Mid-Morning Snack:

  • Tomato soup
  • Spinach soup
  • Creamy spinach soup
  • Carrot and beet soup
  • Chicken soup

4. Lunch:

  • Roti with choice of dal, vegetable and a bowl of curd
  • Parantha with dal and a bowl of curd
  • Carrot and peas parantha with a bowl of curd and some butter
  • Jeera or pea rice with raita
  • Rice, dal and vegetable with vegetable salad
  • Lemon rice with peas and some vegetable salad
  • Vegetable khichdi
  • Chicken salad with lots of fresh vegetables or vegetable soup
  • Chicken curry with rice
  • Grilled chicken with a bowl of curd
  • Rice, dal, mint raita and a fruit
  • Kofta curry with rice
  • Cottage cheese parantha with butter and vegetable salad
  • Curd rice
  • Parantha with sprouted beans salad

5. Evening Snack:

  • Cheese and corn sandwich
  • Vegetable idli
  • Spinach and tomato idli
  • Sevaiya with lots of vegetables
  • Carrot or lauki halwa
  • Fruit smoothie with fresh fruits such as banana or strawberry
  • Roasted peanut mixture with vegetables
  • Cauliflower and peas samosa
  • Bread cutlet
  • Chicken cutlet
  • Chicken sandwich
  • Chicken soup
  • A bowl of dried dates or dry fruits
  • A cup of green tea
  • Milk porridge with oats, sevaior daliya
  • Vegetable daliya
  • Mixed vegetable uttapam

6. Dinner:

  • Rice with dal, spinach vegetable, and some green salad
  • Roti with a bowl of dal, a vegetable of choice and a glass of buttermilk
  • Mixed dal khichdi with a vegetable curry and a bowl of curd
  • Vegetable pulaoor chicken rice with a bowl of yogurt
  • Plain parantha with a glass of buttermilk

Is It Important To Add Any Supplements To Your Indian Pregnancy Diet?

Your doctor will tell you whether or not you need to add any supplements to your diet while you are pregnant. Here are a few conditions in which your doctor may feel you would need a supplement, so make sure that you discuss it with your doctor:

  • If you are too nauseous, it can be difficult for you to eat properly, especially in the first trimester. Your doctor may suggest that you go for a mineral and vitamin supplement along with your regular food, as it will help to give you the minerals and vitamins that are important during pregnancy.
  • If you are a vegetarian or follow any other dietary restrictions due to religious or other reasons, you may be at the risk of contracting some nutritional deficiency. Speak to your doctor about the same to see if you need some supplements.
  • One supplement that you will be asked to take while you are pregnant is folic acid. Taking a folic acid supplement while you are pregnant will help prevent various birth defects in your unborn baby, especially neural tube birth defects such as spina bifida. Your doctor will most likely prescribe you a folic acid supplement only after you are 12 weeks pregnant.
  • In addition to folic acid supplements, your doctor will also prescribe you some iron supplements. Taking an iron supplement will make sure that your body gets the right amount of blood, and you are not deficient in your energy levels. Your doctor will regularly check your iron levels at each appointment to check the dosage of iron supplements that you need.
  • Your doctor may also advise you about supplements depending on your medical condition, such as if you are suffering from diabetes, have anemia or have a history of pregnancy complications from earlier pregnancies.

A Few Tips To Remember While Eating During Your Pregnancy

Keeping a check on what you eat while you are pregnant is as important as understanding how you should eat it. Here are a few tips that will be of help, especially while you are pregnant:

  1. No matter what you want to eat, ensure you consult your doctor first. Something that is healthy for someone else who is pregnant may not be as safe or healthy for you. Your doctor will assess your medical condition and advise you accordingly.
  2. If you feel uncomfortable after eating something, or notice any rashes or redness on your face or skin, make a note of what you ate and keep it with you. Avoid eating it again and speak to your doctor about it.
  3. Do not give up on oil, ghee or butter for the fear of gaining excess weight. A little amount of fat is important for both you and your baby and you should have some each day while you are pregnant. If you are overweight, speak to your doctor about how much fat you can safely include in your diet.
  4. Make sure to have some amount of dry fruits in your everyday diet.
  5. Use salt in moderation, as having too much salt will make your body retain more water, which can further increase your swelling while you are pregnant.
  6. Add fruits to your everyday diet as your body will need the natural sugars that are present in fruits. Avoid eating too much sugar otherwise.
  1. Try to eat at home as much as you can and have fresh homemade food to avoid the risk of infection.
  2. Avoid eating pre-packaged heat-and-eat meals as these are heavily processed and are not a good food choice while you are pregnant.
  3. If you are buying a ready to eat a meal from outside, make sure to read the instructions on the package and also read the best before date so that you can eat it before the mentioned date.
  4. If you are buying a ready to eat meal from outside, make sure to read the instructions on the package and also read the best before date so that you can eat it before the mentioned date.
  5. If you are going to eat outside, check the ingredients that will be used in whatever meal you are ordering. It will help you identify food items that you are allergic to or that your doctor has asked you to avoid eating while you are pregnant.
  6. Make sure that while you are eating out, you choose a place that is clean and hygienic and you have food there before. If you want to eat out at a new place, avoid ordering anything exotic, especially if you are not sure about their kitchen and their overall food quality.
  7. Always inform the chef that you are pregnant so that they are equally wary of what they are making. You can also speak to the chef in person to find out about the ingredients that will be used.
  8. Wash your hands properly before chopping and cooking, as you can always have the risk of getting sick if your hands are not clean.
  9. Do not stay hungry and make sure to eat something or the other after every two hours or so, even if you do not feel hungry. While you are pregnant, you will tend to feel nauseous and may not want to eat at all. However, it is important that you keep eating something, especially if you have vomited, as otherwise you have the risk of getting dehydrated. Keep replenishing your body with liquids such as soups, fresh fruit juices or milkshakes.
  10. To avoid feeling bloated or too full and avoid any nausea attacks, space out your meals to six or seven meal times in the day. Keep the food portions to small portions at each meal time instead of having very big ones.
  11. Do not try to cut down on food while you are pregnant, thinking that it will help you lose weight later. If you eat right and include the right balance of nutrients in your daily diet while you are pregnant, it will help you reduce the baby fat later with much ease.

Being pregnant and following an Indian diet can be advantageous because it contains foods from all the food groups. An Indian diet, if properly designed, could assist you in obtaining all the nutrients necessary for the growth and development of a fetus. Indian cuisine is adaptable, so you can select the meal combinations you are most comfortable with. However, if having too many options for food overwhelms you, ask a dietician to help you organize your meals. To assist them in creating a balanced diet for you, let them know your preferences for meals and what you like and dislike. Additionally, talk to your doctor about your eating habits because they may recommend supplements based on your dietary preferences and nutritional requirements.

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