Diet Chart For Pregnancy – No 1 Best Information

Diet Chart For Pregnancy :

Your body goes through many physical and hormonal changes during pregnancy. The way you nourish your body during this time will have an impact on the health of you and your baby. You must eat a healthy, balanced diet to stay healthy during pregnancy.

The food you eat is your baby’s main source of nutrition, so it’s important to consume nutrient-rich foods. Proper nutrition can help promote your baby’s growth and development. Nutrition in pregnancy refers to the nutrient intake and diet plan that is followed before, during and after pregnancy. Diet Chart For Pregnancy

The nutrition of the fetus begins at conception. For this reason, the mother’s nutrition is important before conception (perhaps several months before) as well as during pregnancy and lactation. An ever-increasing number of studies have shown that a mother’s nutrition will have an impact on a child’s growth and development. Inadequate or excessive amounts of nutrients can cause malformations or medical problems in the fetus and neurological disorders.

Diet Chart :

SUNDAY
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.

MONDAY
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.

TUESDAY
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.

WEDNESDAY
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

THRUSDAY
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.

FRIDAY
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
SATURDAY
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.

Do’s And Dont’s : Diet Chart For Pregnancy

Do’s :

  • Take enough water.
  • Include different colored fruits and vegetables
  • work out
  • Eat properly cooked food.
  • Include different grains and millets.

Dont’s :

  • BDo not go more than 2 to 3 hours without eating.
  • Do not eat for two (increase energy during pregnancy to a maximum of 300- 500 kcal above normal)
  • Do not consume too much refined carbs. Diet Chart For Pregnancy

Food Items You Can Easily Consume

  • Grains: Brown rice, oat meal, broken wheat, ragi, quinoa, barley
  • Pulses: Chana, Rajma, Moong Dal, Masoor Dal, Soyabean etc. Diet Chart For Pregnancy
  • Vegetables: Broccoli, kale, spinach, lettuce, beets, potatoes, carrots, sweet potatoes, beans, okra, collards and all other vegetables . Diet Chart For Pregnancy
  • Fruits: Avocado, banana, custard apple, pear, grapefruit and watermelon, oranges and apples.
  • Milk and milk products: Milk, cheese, yogurt. Diet Chart For Pregnancy
  • Meat, fish and poultry: Lean beef, chicken breast, tuna, salmon, tilapia, swordfish, cod, turkey, shrimp, etc.
  • Oils: Olive Oil, Mustard Oil, Rice Bran Oil, Canola Oil, Vegetable Ghee . Diet Chart For Pregnancy
  • Nuts and seeds: Sunflower seeds, apricots, almonds, walnuts, pecans, raisins.

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