Pregnancy diet chart - Essential diet during pregnancy

Pregnancy diet chart - Essential diet during pregnancy

Pregnancy diet chart


Pregnancy Diet Chart is very important for the health of the pregnant woman and her child. Because a healthy Pregnancy food chart only shows the way to reach all the necessary proteins, vitamins, calories, and other minerals to the womb's body through food in a planned manner. 


A correct "Pregnancy Food Guide" should contain detailed guidelines on what you should and should not eat in the morning breakfast, lunch, or lunch. If you want to give birth to a healthy baby, So pay attention to your health. If your health is good then only the child will be healthy! 


Therefore, you should choose a healthy diet plan tailored to pregnancy and take your food accordingly, this will help in the transmission of energy in your body as well as other labor-related complications.


So let's know all the important information related to food in pregnancy with a balanced Pregnancy Diet Chart.


During pregnancy, take plenty of milk, fruits, and vegetables instead of tea and coffee. Avoid eating fried roast Take protein-rich food. And don't even think of losing weight in the meantime.

It is better to take 200-300 calories more food after conception.

If your diet is balanced, then only you and your child's health will be safe, so it is necessary to have Folic Acid, Calcium, Iron, Zinc, Protein, Phosphorus, Vitamin D, and Omega 3 Omega Fatty Acids in your diet. Taking these elements increases hemoglobin in the blood. And there is no fear of Miss Carriage.

Eat green leafy vegetables, peas, cauliflower, capsicum, almonds, cashews, peanuts, melon, bananas, and oranges as natural sources of all these vitamins. Apart from these, take spinach, beetroot, broccoli, turnip pumpkin rajma dal, curd, fat-free meat, egg whites, milk-whey, cottage cheese, soybeans, beans, and whole grains.

If you eat non-veg food then you should include meat, poultry, fish in your Pregnancy Diet Chart as these are a good source of protein, iron, and zinc. Protein is very important for the formation of body parts. Only one gram of protein per kg of protein per kilogram of the right protein. Suppose if someone weighs 50 kg, they need 50 grams of protein in a normal state, during pregnancy and add 15 grams per day, then a 50 kg pregnant woman should take 65 grams of protein per day.

Oatmeal made of corn, wheat, and other whole grains is rich in fiber, you must include it in your pregnancy diet chart. If you want, you can have popcorn and roasted corn too!

Oat contains fiber, iron, vitamin B, so take a bowl of oats in the morning breakfast.

Milk, yogurt and cheese, and other dairy products are good sources of protein, calcium, phosphorus, and vitamins. Taking these helps in the growth of the child, strengthening his bones and teeth. It helps in the development of muscles and nerves of his heart, taking dairy products apart from building his muscles, kidney function, and heart rate remain normal. Taking these help to make the child's brain, nervous system, and eyes and avoids the risk of "Postpartum Depression"!

Anemia is often found in Indian women, so doctors advise almost all pregnant women to take more iron. Spinach is rich in iron. This helps in meeting the lack of blood in the pregnant woman's body, as well as vitamin C also helps in absorbing iron in all the parts of the body so that the pregnant woman can avoid the problems due to anemia. Also helps in the better development of the baby. Apart from spinach, iron is also present in plenty of other green vegetables. Apart from this, eat a red pomegranate, guava, pistachios, walnuts, raisins, almonds, amla, etc.


What pregnant women should not eat (Pregnancy diet chart):

Pregnancy diet chart

  1. First of all, avoid eating things like coffee, tea, cola-Pepsi, or junk food. The mother's excessive intake of caffeine has a bad effect on the child's development.
  2. Do not eat too much vitamin A, such as liver, sausage, red chili, sweet potato, beet, etc.
  3. Take pasteurized milk only because by heating the milk at a particular temperature, harmful bacteria are eliminated.
  4. Avoid flour made of fine flour and other things made from fine flour.
  5. Consuming sugar-rich foods and excessively spicy food can cause miscarriage.
  6. These days, avoid eating suramai and sea fish.
  7. Do not eat undercooked meat or raw eggs or even half-cooked egg is not good, eat only fully cooked egg.
  8. Do not eat canned juices and ready-made packed salads and avoid eating too much oil-ghee. Do not eat raw or semi-cooked food. Do not take mayonnaise also.
  9. If there is a complaint of constipation during pregnancy, there is no harm in eating papaya. But don't eat it more than a Bowl!
  10. Remove junk food like pizza burgers etc. from your Pregnancy diet chart because it fills the stomach immediately, but the body does not get protein and vitamins. The nutritional value of junk food is zero. To know more about catering in pregnancy, read this post on What to eat or not to eat in pregnancy.
  11. A pregnant woman should always drink clean, filtered, boiled water, or arrange for mineral water. Do not drink the tap water directly, it has a bad effect on health.

Other important tips related to pregnancy diet:

  • Pregnancy Diet and Multivitamin Diet Supplements.
  • Some pregnant women want to fulfill their deficiency by catering rather than taking medicines, but pregnancy is a time when medicines have to be taken. It is very important to take folic acid.
  • Apart from this, it is also possible that despite taking a perfectly balanced diet, your body may be deficient in some Proteins, Vitamins, and Minerals, often due to poor health conditions and weak digestion. To overcome this deficiency, your body will need various "Dietary Supplements", which the doctor will recommend to you after a thorough examination. Do not take them lightly, these are very important! Your doctor will recommend Protein Supplement Powder, Calcium Supplement or Tablets, folic acid supplement, Multivitamin Supplements, and other Optimum Nutrition Supplements that you must take!
  • Lack of folic acid can adversely affect the child's nervous system. Folic acid contributes to the entire development of an unborn baby in the first 28 days, or 3 weeks, of folic acid in advance from the advice of your doctor to protect the fetal infant from the NTDs that affect the fetus. Start taking pills.


How should your diet be during pregnancy?

Pregnancy diet chart


Pregnancy is an irrevocable period in every woman's life. During this time, while the body gives new challenges every day, on the other hand, there are many kinds of doubts also. Thought a hundred times before eating anything and many people are asked whether to eat it or not. Let us tell you how your diet should be in pregnancy ...


Multigrain: Multigrain diet is very important for women who do not eat meat. In such a situation, they have the best source of this protein.


Dry Fruits: During pregnancy, you can soak dry fruits at night for protein and DHA and eat them in the morning. A significant amount of DHA is found in walnuts. Which is very important in the development of the child's mind.

Dairy products: Products made with skimmed milk, cheese, curd, buttermilk, or milk should be eaten in plenty in pregnancy. With these, pregnant women get calcium, protein, and vitamin B-12 as per their requirements. If you have any kind of problem with milk or milk products, then definitely know the option from your doctor.


Vegetables: Pregnancy requires more iron than normal days. And this need is met with green leafy vegetables. Therefore, green vegetables should be eaten as much as possible in pregnancy.


Non-Veg: Meats, eggs, chicken, and fish meet many of your needs in pregnancy. In these, where protein is in high quantity, folic acid is also found in plenty.


Liquid: Beverages have an important role in pregnancy. During this time, it is important to keep the body fully hydrated. Include fresh fruit juice, coconut water in your routine. Try to drink the juice at home. Avoid containers with juice or drinks.


  • Keep in mind: If you are among those women who are very vigilant about their weight, then you should take special care of how to include substances in your diet. Do not include too much carbohydrate in your diet. Carbs will only increase your weight and fill your stomach. If you want to give birth to a healthy baby without getting too fat, then eat a diet that contains folic acid, protein, and iron. These are the things that your child needs.


A healthy diet is important during pregnancy, but do not forget to consume these things

Pregnancy diet chart


Pregnancy time is a time for women when they get a chance to see many things and many changes happen in their lives. Pregnant women are often advised to eat a healthy and nutritious diet so that the woman, as well as the child, can be kept healthy. It is very important to take care of the child with the woman, especially until the child is born.


A nutritious diet is needed during pregnancy, so it is important that you should also know what things you should not consume. There are many things that can be harmful to consume during pregnancy. If you do not know about those things or those diets, then you do not have to worry anymore, we will tell you what things you should stay away from.


Undercooked, Raw, and Processed Meat

Eating undercooked or raw meat can cause many bacteria to enter your body, which will harm not only you but also your baby. Bacteria can endanger the health of your unborn baby, potentially leading to stillbirths or serious neurological diseases. Let me tell you that most of the bacteria are found on the surface of whole pieces of meat, other bacteria can go inside the muscle fibers.


Raw eggs

It can be harmful to you to consume raw eggs just like raw meat. Symptoms of Salmonella infection are usually experienced only on behalf of the mother and include fever, nausea, vomiting, stomach cramps, and diarrhea. Therefore you should not consume undercooked eggs or raw eggs during pregnancy. Whenever you consume an egg, try to make it fully cooked.


Caffeine

Caffeine is the most commonly used substance in the world and is found mainly in coffee, tea, soft drinks, and cocoa. Pregnant women are generally advised to limit their caffeine intake to less than 200 milligrams per day, or about 2-3 cups of coffee. You should try to consume at least caffeine during pregnancy.


Alcohol

Pregnant women are advised to avoid drinking alcohol altogether, as it increases the risk of miscarriage and miscarriage. Even a small amount can negatively affect your child's brain development. It can also cause fetal alcohol syndrome. No alcohol levels have been proven to be safe during pregnancy, so it is recommended for the woman to avoid it altogether during pregnancy.


In the old times during pregnancy, it was commonly said, 'You should eat twice as much as you eat not only for yourself but also for your child'. Actually, pregnancy is a condition when, with the growing fetus, there is a great need for nutritious food given the changes in the mother's body. Jyoti Arora of Nutrition and Dietetics at Artemis Health Institute explains how a pregnant woman should take care of her diet.

Related Article:- Care During Pregnancy

These five things of eating in a pregnant's diet should be taken special care of. This includes lentils, vegetables, fruits, milk, meat.


  • Nutritious things should be eaten at certain intervals.
  • Water should be drunk from time to time as lack of it can lead to nausea.
  • Protein-rich food should be taken in the diet. Explain that non-veg, all pulses, milk, and milk products, are considered good sources of soybean protein.
  • During pregnancy, two to three fruits should be eaten daily. Not only this, but green vegetables should also be used exclusively by pregnant women.
  • Do not add too much sugar to food because it increases the blood sugar level.
  • Pregnant women should avoid overeating.
  • Women should not use alcohol during pregnancy. Alcohol use affects a child's IQ.


You need only 300 calories and 15 to 20 grams of excessive protein in the second and third trimesters of pregnancy. The quantity is determined according to the person's needs and medical condition. Your food tray should contain 50% fruits and vegetables, 25% whole grains, and 25% lean protein. Do not consume more than 4 teaspoons of oil daily. Keep in mind that there should be any milk product in the food of the three times.


It is very important that the amount of moisture in your body is correct and for this, eat 8 - 10 glasses of water daily (Benefits of Drinking water).


When to eat in pregnancy

Pregnancy diet chart


Take a balanced diet over a period of 3 - 4 hours, and have a light snack in between. Keep in mind that during pregnancy, do not skip meals or keep fast.


6 nutritious and delicious homegrown food in pregnancy

Select from our doctor-approved 6 nutritious and delicious pregnancy foods and include your diet in the chart.


Stuffed Paneer Chapati (145 calories)

Start the day with a nutritious diet such as stuffed paneer chapati which is rich in protein, vitamins A and D, calcium, and carbohydrate.


Jaggery and gram (185 calories - 1/4 cup)

Instead of biscuits and snacks, consume jaggery and gram when you feel hungry between breakfast and lunch. This nutritious combination gives you natural sugar, protein, and iron.


Mixed Veg Raita or Mixed Vegetable Raita (120 calories - 1/2 cup)

Eat Mix Veg Raita for lunch. Not only is it light, but it contains protein, calcium, vitamin B, and iron, which is good for you and your baby.


Fruits and Sprouts (215 calories -1/2 cup)

A salad with fruit and sprouted grains (including some almonds) is the best snack for the evening. It has protein, folate, vitamins, minerals, and saturated fats.


Lassi and fruit (160 calories - ½ cup)

As a more satisfying snack, you can use fruit-laden sugarless lassi. This combination is a good source of protein, calcium, vitamins, and minerals required in pregnancy.


Vegetable Omelette (165 calories)

A vegetable-rich omelet is an ideal snack that gives you protein, vitamins A, B, C, and iron.


Pregnancy diet chart

Pregnancy diet chart


If you are a woman, then you will know how important pregnancy is in your life, not only that it is very encouraging for a man to be a father too. As important as this time is, at this time it is very important to keep in mind what to do and what not to do, which Pregnancy Diet Chart to follow, and what not to eat.

During this time a woman's body undergoes a lot of hormonal changes that appear in the woman as affecting mood swings, appetite, and body metabolism. Most women have to face the problem of nausea during pregnancy often, which affects their diet and health. Therefore, it is essential that food contains iron, calcium, folic acid, and vitamins.

Today we are going to tell you which diet chart to follow during pregnancy which is high in nutrition and also helps you to remain energetic throughout the day. Let's look at the pregnancy diet.


Pregnancy diet chart  

A woman who grows in a woman's womb gets the necessary nutrients from the woman, so it is important that the woman takes good care of her health and takes a balanced diet. Weight gain during pregnancy is another cause for concern; a healthy weight can be achieved by following the Pregnancy Diet Chart. Here is a Pregnancy Diet for pregnant women, which is full of nutrition and can help in gaining the right weight.


Dietary Guidelines for Pregnant Women - Pregnancy Food Chart - Pregnancy Diet Chart


If you are pregnant or thinking about pregnancy, it is very important for you to start taking proper nutrition immediately. You can follow the Pregnancy Diet Chart for 3 months from the beginning of pregnancy, as it will help to reserve nutrition which will be helpful for your growing child.


Healthy food will provide you with essential nutrients that will strengthen your body and your immune system, and increase your metabolism (metabolism). Be sure to consult your gynecologist before you follow a certain diet plan for pregnancy. Also, while following a diet plan, keep in mind these things:


  • Keep yourself hydrated during the day and drink as much water or juice as you can at certain intervals.
  • Eat whole-grain foods such as bread, chapattis, and noodles
  • Take 5 servings of fresh fruits and vegetables a day
  • Reduce the intake of sugar and sweet treats during pregnancy to avoid the possibility of gestational diabetes
  • Avoid drinking alcohol, packaged juice, and fats
  • In addition to healthy eating, be sure to take the necessary supplements for iron, calcium, folic acid, and vitamins recommended by your doctor. They help in avoiding the possibility of neural tube defects affecting the child and help in the development of his brain and other organs.


Let us know how and what to eat for breakfast, lunch, evening snacks, and dinner during the day.


Morning Breakfast in  Pregnancy Food Chart

Morning sickness is an important part of pregnancy and a kind of gift. Make sure you have a glass of cow's milk in the morning as it helps to relieve you from morning sickness. You can also drink a glass of coconut milk or lemonade as it will help reduce constipation and heartburn.


Morning breakfast is the most essential for the day. It is very important for all human beings to have a good breakfast in the morning and if you are pregnant, then it is very important for you. If you skip breakfast it can make you feel tired, and lethargic throughout the day. This happens because you are hungry overnight and because of this your blood sugar level falls. You can start your day with a nutritious breakfast as given below:


  • 1 bowl of porridge with fresh fruits - contains important vitamins and fiber
  • 1 plate Rava upma or vermicelli with poha or vegetables - they provide nutrition with multi nutrients and fiber
  • 2 slices of Whole Grain Bread Toast with Butter and Omelette
  • 1 glass of low-fat milk or buttermilk or fortified orange juice
  • An omelet or vegetable sandwich - it is the best source of protein
  • 2 lentils, potatoes, carrots, spinach parathas with curd or with mixed veg - they provide fiber, calcium, and vitamins


Lunch in  Pregnancy Food Chart

Eat a balanced diet at lunch. You can make a list of recipes for yourself using lentils, cereals, whole grains, nuts, and fresh vegetables. These will provide you with the right amount of vitamins, fiber, and minerals. For cooking, use only healthy oils like rice bran oil, safflower oil, or olive oil.


You can have a vegetable salad or a bowl of soup before lunch. If you eat non-vegetarian food, you can include chicken and fish as they provide a good amount of concentrated protein, omega-3, and healthy fats. They also help to make red blood cells.


Some ideas for lunch are as follows-


  • You can have 2 rotis with lentils, one bowl of curd or you can eat Rotis with any vegetables like mixed veg, Paneer kofta, etc.
  • Any rice dish such as cumin and pea rice, rice made with vegetables, khichdi, or lemon rice can be eaten with raita or plain curd.
  • 1 bowl chicken curry and rice with roti.
  • 1 bowl spinach paneer with roti or rice. Spinach is rich in folic acid and iron and is a good source of iron for pregnant women.


Snacks in  Pregnancy Food Chart

Frequent hunger is common when you are pregnant. Because there is a new life in you and your body is working day and night. So you will definitely need more energy and more food. So instead of 3 big meals a day, you should make a habit of eating small and frequent meals throughout the day. Here are some snack ideas for the evening:


  • Fresh fruit or a fruit smoothie ( like Apple Smoothie or you like a banana smoothie)
  • Handful walnuts, almonds (Benefits of eating almonds), or dates / khajoor
  • Drink fresh fruit juice to keep yourself hydrated
  • Whole grains and low-sugar granola bars are also a good option
  • Vegetable or spinach idli is healthy and helps in filling the stomach quickly.
  • Cheese, corn, or vegetable sandwiches are delicious and nutritious
  • Carrot or gourd pudding made of jaggery or less sugar
  • A cup of warm green tea (Benefits of drink Green Tea) is comforting
  • Oatmeal or uttapam with vegetables is like a complete mini-meal.
  • Roasted gram is high in fiber and is a suitable treatment for constipation


Dinner in  Pregnancy Food Chart

It is advised that the lighter and quicker the food you eat at night, the better it is for your health. This healthy habit will aid in the proper digestion of your food and will help you to get a good sleep at night. For dinner, you can replicate the ideas from lunch. In dinner you can include:


  • Bread with lentils, or any vegetable, salad, and yogurt of your choice
  • Vegetable Casserole or Chicken Rice (If you like Pudina Rice) with Vegetable Raita
  • Plain paratha with buttermilk
  • Jowar / Bajra Roti with Ghee and Raita - These grains are easy to digest
  • Dal Khichdi and Curd mixed with Vegetable
  • Beet and Carrot Pudding - It increases the amount of hemoglobin and is rich in Vitamin A and other nutrients.



Certain habits must be followed for a healthy pregnancy

Pregnancy diet chart


Protein:

Proteins are essential for the healthy development of the fetus and the health of the mother. Inadequate protein intake can lead to severe malnutrition. Your daily diet should contain an additional 0.5g of protein in the first trimester, 6.9g in the second, and 22.7g of protein in the third trimester. So you need about 78 grams of protein in the third trimester.


Folic acid or folate:

Folic acid is very essential to prevent neural tube defects, serious abnormalities of the spinal cord and brain. It is also helpful in increasing baby weight at birth, synthesis of hemoglobin, and reducing the incidence of premature birth (premature birth). You need about 500micro g / day of folic acid.


Iron:

In the form of hemoglobin, iron is essential for carrying oxygen to our blood. During pregnancy, the body needs to increase the amount of blood to meet the demand of the growing fetus, so more iron in the diet is necessary. Anemia is one of the major reasons for premature birth and low birth weight of a child. Women require 35mg / d of iron during pregnancy.


Non-vegetarian sources are considered better for the supply of iron as iron content is high in non-vegetarian food. To increase the amount of iron in vegetarian sources, vitamin C should be added to vegetarian foods such as squeezing some lemons on food or eating tomato salad or just amla can increase the iron content.


Calcium:

Calcium is required for the formation of healthy bones and teeth of the child. For the mother, calcium is necessary for the prevention of milk and osteoporosis. According to the ICMR, women need 1200mg / d of calcium during pregnancy. An important factor in choosing a source of calcium is its bioavailability - milk is one of the best sources of biologically available calcium.


A pregnant woman should at least include these things in her daily diet:

Pregnancy diet chart


  • Five cups of fresh fruits and vegetables
  • Whole grains, six cups of bread.
  • Three cups of low-fat milk or milk products
  • Two to three cups of meats, fish, or cooked dried beans and peas
  • Eight glasses of water


According to the Pregnancy diet chart, the fertilizer is taken during pregnancy.


  • Milk and milk made
  • Soybean milk
  • Soybean Processing
  • Dals
  • Sprouted beans
  • Desi Kala Chana
  • Sika gram
  • Spleen
  • barley
  • Jaggery
  • Peanut Laddus
  • Dry fruits
  • Dates
  • Green vegetables
  • salad
  • Legume
  • seasonal fruit
  • Egg
  • fish
  • Mass
  • Paneer (Homemade Creamless)
  • Lemon water (faded)


If a pregnant woman is suffering from constipation, she should not eat the following foods in the pregnancy food chart


Low fiber food

  • White bread
  • White rice
  • Processed cheese
  • potato chips
  • corn chips
  • French fries, pizza
  • Red Meat


Dairy product

  • Milk
  • Ice Cream


Suger dessert

  • Pastry
  • Candy


Caffeine: -

  • Coffee
  • Soda
  • Chocolate


A pregnant woman should include the following fertilizer in her diet (Pregnancy food chart) for good health.


High fiber food

  • whole grains
  • Brown rice
  • Psyllium husk
  • Apple pectin
  • Popcorn
  • Oatmeal


Fruits

  • Prune
  • Apple
  • Java Plum
  • Dates
  • Fig
  • Apricot
  • Plum
  • Pear
  • Plum


Vegetables

  • Spinach
  • Beats
  • ladyfinger
  • Brockley
  • Sweet potato


Nuts and seeds

  • Pumpkin Seeds
  • Peanut
  • Flaxseed
  • Walnut
  • Almond
  • Pistachio
  • Beans and legumes


Other

  • Gooseberry
  • Lemon juice
  • Olive oil
  • Hot milk
  • Ghee
  • Ginger tea


The Pregnancy diet chart above is designed to provide all the necessary nutrients and protein for the good of you and your child. Green leafy vegetables, citrus fruits, and legumes are high on our list. Enjoy these healthy foods and make your life simple. It is always best to consult your doctor before taking a healthy diet, as your doctor understands your pregnancy better.


We wish you a safe and healthy pregnancy! If you have more healthy thoughts, share them with us in the comment section below.


The conclusion


Choose a diet plan that provides the best nutrients for you and your child. Also, make sure that you consult your gynecologist or dietician before following a specific diet chart so that you have a healthy pregnancy and your baby is born healthy.


Want to read a normal Diet Plan Check this:- 

Some Women Health Tips:- 

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