Pregnancy diet chart - Healthy diet plan for a pregnant woman

Pregnancy diet chart - A nutritious and healthy diet plan for a pregnant woman

Pregnancy is a phase in every woman's life in which she faces a lot of hormonal changes in her body. Some women experience nausea and vomiting during the first trimester of their pregnancy. It is essential for every pregnant woman to take a proper healthy meal which contains vitamins, iron, folic acid, and calcium. The meal of a pregnant woman should be high in nutrients which can keep her energetic throughout the day. We're here with a Pregnancy diet chart - A nutritious and healthy diet plan for a pregnant woman which will help you to choose a proper nutritious and healthy meal during your pregnancy. 

Pregnancy Diet Plan

A pregnant woman has to make a healthy meal because her baby acquires essential nutrients from her. Hence, a balanced diet with proper and essential nutrients is very necessary during pregnancy to deliver a healthy baby. You have to include proteins, calcium, iron, folic acid, carbohydrates, vitamins, minerals, and fats in your diet to keep yourself healthy during pregnancy. A healthy and well-nutritious diet is vital for an expectant mother and her growing baby. 

Diet chart of Pregnancy

Healthy food strengthens the body and immune system of a pregnant woman as well as enhances metabolism. When you're on a pregnancy diet then follow these guidelines which are described below :

• Keep yourself hydrated throughout the day. You've to drink at least 8 to 10 glasses of water per day.

• Avoid smoking, eating tobacco, drinking alcohol & packaged juices.

• Avoid or limit the amount of taking caffeine such as coffee and tea.

(Also read: Side effects of Caffeine during pregnancy)

• Reduce the intake of sweet dishes to avoid chances of gestational diabetes.

• Consume fresh vegetables and fruits. All of them are rich in fiber, minerals and vitamins and low in calories. They provide essential nutrients to your body.

• Consume fresh green leafy vegetables like Spinach, Kale, Lettuce, etc. which will provide vitamins (such as Vitamin A, C, K, and folate) and minerals (such as Folic Acid and Iron) to your body. All these dark green leafy vegetables are also a good source of fiber. 

(Also read: Healthy vegetables to eat for a healthy pregnancy)

• Take servings of enriched cereals and whole-grains which will provide you essential carbohydrates. Some of the whole grains are chapatti, whole wheat bread, oatmeal, brown rice, and whole-wheat pasta.

• Lean Proteins are very essential to support the baby's growth and development. So, it must include protein in your meal. Some of the common sources of protein are fish, eggs, nuts, meat, pulses, beans, milk, and cheese.

(Also read: Best Pregnancy Diet Tips)

• To provide calcium to your body you need to take milk and milk products such as curd, yogurt, and cottage cheese. All these products provide calcium, proteins and Vitamin D which are also essential for your baby's bones. 

• Also take supplements for folic acid, calcium, iron, and vitamins which are prescribed by your doctor.

Indian Pregnancy diet chart

You have to take small balanced meals every 3-4 hours. Don't skip meals or fast during pregnancy. Here is the Indian Pregnancy diet chart which will meet your nutritional needs and as well as your baby's also.

Breakfast 

Breakfast is the most essential meal of the whole day which provides energy throughout the day. If you're pregnant than a nutritious breakfast is very essential for you to start a day with full energy and freshness. So, start your day with the following nutritious breakfast meal ideas described below :

• A glass of milk or fruit juice

• 2 or 3 Parathas or Chapattis with vegetables and curd which will provide you calcium and vitamins.

• 2 Boiled egg or omelet which is the best source of protein.

(Also read: Foods you should avoid during pregnancy)

Lunch

You can eat various pulses, salads, cereals, nuts, vegetables in your lunch. Here are some lunch meal ideas which you can take to provide essential nutrients to your body.

• Boiled Rice with any pulse, mixed veggies, salad, and curd. 

• Rice or Chapatti with chicken curry or fish curry and salad. It will provide you a good amount of healthy fats, proteins, and Omega-3.

Snacks

When you're pregnant you require more energy and food. But to keep your diet balanced is also very essential. So, just take small frequent meals rather than taking only 3 big meals. Some snack ideas for the evening are described below :

• A bowl of fresh fruits.

• Take a glass of fresh fruit juice prepared at home.

• Take dry fruits such as walnuts, almonds.

• Daliya with vegetables is also a good snack option. 

• A cup of green tea.

Dinner

Dinner should be light. Take your dinner as early as possible. Taking light dinner and eating it early will help in the proper digestion of food so that you can take good sleep at night. Some meal ideas for dinner are described below :

• Chapattis with any vegetable and curd.

• Chapattis with egg curry or chicken curry, salad.

• Vegetable Pulao

Before taking any nutritious diet make sure you consult about it with your gynecologist for your healthy pregnancy.



Also, read other health-related articles :

• Coffee during pregnancy - Side Effects, Risks and Is it safe, Caffeine and Decaf Coffee

• Consuming Beetroot during pregnancy - Benefits, Risks and Is it safe to eat

• Eating Walnuts during pregnancy - Benefits, Risk, Side effects and Is it safe to eat

• Benefits of Coconut Water during pregnancy

Disclaimer: This content is intended for general information only and it should not be used as the basis of patient treatment. The given content is not intended to be a substitute for professional medical advice, treatment, or any diagnosis. Always consult a doctor for more information. Our website doesn't claim responsibility for this information.