They say, “you are what you eat,” and this saying holds especially true for expecting mothers. A healthy diet not only influences the mother’s overall health but also impacts the growth and development of the unborn baby. That is the reason why gynaecologists emphasise the importance of maintaining a healthy diet during pregnancy. In this blog, we provide insights into an India-specific Pregnancy Diet Chart, covering foods to include and avoid for their optimal health and well-being.
Why Should You Care?
Before we highlight what should be included in an India-specific Pregnancy Diet Chart, it is crucial to understand the benefits of adopting a healthy diet during pregnancy. Here are a few reasons why diet should be a top priority for expecting mothers:
Provides essential nutrition for both mother and baby.
Increases the likelihood of the baby achieving a healthy birth weight.
Reduces the risk of developing gestational diabetes.
Helps prevent excess weight gain during pregnancy.
Lowers the risk of complications like high blood pressure or organ damage (preeclampsia).
Minimises potential pregnancy complications.
Improves both physical and mental health.
Boosts maternal energy levels.
Indian Pregnancy Diet Chart: Essentials for Moms-to-Be
A diet chart for pregnant women should include foods rich in essential nutrients, including vitamins and minerals. A well-balanced mix of whole grains, fruits, vegetables, and dairy products is essential. Below is a sample seven-day pregnancy diet chart tailored with Indian meal options:
Day | Pre-Breakfast Snack | Breakfast | Mid-Morning Snack | Lunch | Evening Snack | Dinner |
Day 1 | A Fist-Full of Cashew Nuts, Soaked Raisins, And Almonds | Wheat Dosa + Tomato Sabzi | A Slice Of Watermelon Or Muskmelon | 1 cup Paneer Bhurji, 1 Roti, Curd Rice, and Boiled Vegetables | A Small Bowl Of Roasted Peanuts Or
Bhel Puri | Lemon Coriander Soup, 1 Roti, and 1 Cup Vegetable Stir-Fry |
Day 2 | Fresh Lime Water with a Pinch of Salt | Besan Cheela With Coriander Chutney | A Boiled Egg or a Small Handful Of Trail Mix | 1 Cup Dal Makhani, 1 Roti, a Small Serving of Jeera Rice, and Sautéed Greens (Spinach Or Kale) | Fresh Fruit Salad With Chaat Masala | 1 Roti, 1 Cup Mixed Vegetable Curry, and Warm Milk With Saffron Before Bed |
Day 3 | Plain Milk |
Oats Porridge With Milk and Fruits |
| A Handful of Roasted Makhana | 1 Cup Rajma Curry, 1 cup Brown Rice, Curd or Buttermilk, and Beetroot Salad | Whole-Grain Crackers With Peanut Butter | 1 Roti, 1 cup of Aloo Gobhi, and a bowl of Tomato Soup |
Day 4 | Lukewarm Water with Honey | Idli with Coconut Chutney And Sambar | A Small Bowl of Papaya or Soaked Raisins | 1 Cup Chana Masala, 1 Roti, a Portion of Rice, and Cucumber and Carrot Salad | A Bowl of Curd with Cumin Powder | Vegetable Pulao with Mint Raita |
Day 5 | Warm Water with Soaked Methi Seeds | Poha with Peanuts and Coriander | Coconut Water or An Apple | 1 Cup Sambar With Steamed Rice, 1 Cup Mixed Vegetable Curry, and Green Salad | Handful of Nuts (Almonds, Cashews, And Walnuts) | 1 Roti with Bhindi Masala and Carrot Soup |
Day 6 | Freshly-Squeezed Juice of Orange or Pomegranate | Multigrain Paratha with Curd and Mint Chutney | Fresh Guava Slices or Buttermilk | 1 Cup Masoor Dal, 1 Roti, a Small Portion of Rice, and Lauki Sabzi | A Small Bowl of Sprouted Moong Chaat | 1 Roti with Methi Aloo and a Bowl of Clear Vegetable Soup |
Day 7 | Lukewarm Water with Lemon or Soaked Almonds (5-6 Pieces) | Vegetable Upma with Curd | A Banana or a Bowl of Pomegranate | 1 Cup Dal, 1 Roti, 1 Cup Palak Paneer with a Small Portion of Steamed Rice | Roasted Chana or a Fruit Smoothie | Moong Dal Khichdi with Mixed Vegetables and Cucumber Raita |
Note: These are a sample and dietary recommendations are affected by the availability of the foods, seasonal variations, budgetary considerations, food intolerances, preferences, and health of the pregnant lady among many other factors. Consult a gynaecologist or a nutritionist before making any changes to your diet.
Maternity Diet Chart: Trimester Wise Recommendations
As the foetal development progresses as the months go by, the food and nutrition requirements for the mother and baby’s health also change. Let’s explore trimester-specific pregnancy diet recommendations to ensure optimal health for both.
1st Trimester Diet Chart: Hydration and Folate-Rich Foods
A folate-rich diet is vital during the first trimester, as it supports foetal growth and neurological development. Key nutrients can be sourced from eggs, nuts, broccoli, citrus fruits, and leafy greens. Many women also experience nausea and food aversions during this period, which may affect their ability to eat regular meals.
Staying hydrated and choosing easily digestible, nutrient-dense foods can help manage these symptoms:
Breakfast | Oatmeal, Vegetable Upma, or Poha with Curd |
Mid-morning Snack | Orange, Pomegranate, a Handful Of Berries, or 1 Banana |
Lunch | Spinach or Mix Veg Curry, 1 Cup Rice, And 1 Cup Dal or Kidney Beans
|
Evening Snack | Sprouts or Whole-Grain Sandwich |
Dinner | 1 Roti + 1 Cup Paneer Bhurji and Sauteed Vegetables or 1 Portion Of Lean Meat or Fish + 1 Cup Carrot Soup |
Misc | Warm Milk with Turmeric, Soaked Almonds, Lean Meat and Fish, Nuts, |
2nd Trimester Pregnancy Diet Chart: Stronger Bones and Muscles with Calcium and Iron-Rich meals
During the second trimester, the foetus’s skeletal system undergoes significant development. Calcium, Omega-3 fatty acids, and iron-rich meals are essential for the development of the baby’s bones and muscles during this stage. These nutrients can be sourced from leafy greens, lean meats, nuts, bananas, yoghurt, and fatty fish. However, expectant mothers should avoid high-mercury fish like swordfish or king mackerel. Here’s what your diet should include in the 4th, 5th, and 6th month of pregnancy:
Breakfast | Oat Porridge with Nuts, Muesli, Multigrain Paratha with Curd and a Spoonful Of Flax Seeds |
Mid-morning Snack | 1 Banana, Apple, Guava, or 1 Boiled Egg |
Lunch | 1 Bowl Sambhar or Lentils With Brown Rice, Raita and 1 Cup of Gourd or Beans Curry or Mix Vegetable |
Evening Snack | Buttermilk, Puffed Rice with Peanuts, or Coconut Water |
Dinner | Moong Dal Soup, 1 Chickpea Paratha or 1 Roti with Meethi Aloo or Jackfruit Sabzi, Curd |
Misc | Handful of Walnuts |
3rd Trimester Diet Chart: Preparing for Birth with High Fibre and Energising Protein
The maternity diet chart in the 3rd trimester should continue to include essential nutrients from earlier trimesters, while including vitamin C, vitamin B1, and vitamin K. Vitamin C aids in iron absorption and supports the immune system, vitamin B1 promotes energy production and healthy nerve function, and vitamin K plays a crucial role in blood clotting, essential for childbirth. These are found in foods such as spinach, kiwis, papayas, and tomatoes. Here’s a breakdown of dietary recommendations for the 7th to 9th months of pregnancy:
Breakfast | Oats with Nuts and Seasonal Fruits, Whole Wheat Toast, or 2 Eggs |
Mid-morning Snack | Mixed Fruit Salad |
Lunch | Khichdi with Lots of Vegetables and Dal or Okra Curry and Dal Tadka with 1 Roti and Yoghurt |
Evening Snack | Whole-Grain Toast with Peanut Butter, Sweet Potato Chaat, or Banana Milkshake |
Dinner | 1 Roti with Lentil Curry and Stir-Fried Vegetables or Roasted Chicken or Grilled Fish |
Misc | Coconut Water, Warm Milk with Saffron |
Foods to Avoid During Pregnancy
Spicy and Fried Foods: These can lead to indigestion, heartburn, and discomfort as pregnancy progresses.
Caffeinated Beverages: These beverages act as mild diuretics, can elevate blood pressure and heart rate, and may cross the placental barrier, potentially affecting the unborn baby.
Raw or Undercooked Foods: These may harbour harmful bacteria and parasites, significantly raising the risk of foodborne illnesses for both mother and baby.
High Mercury Fish: Certain fish, such as swordfish or king mackerel, are high in mercury, which can damage the baby’s developing nervous system and brain.
Raw Eggs: May harbour salmonella, a bacterium responsible for foodborne illnesses like diarrhoea and vomiting.
Unpasteurised Milk, Cheese, and Fruit Juices: They can carry harmful bacteria, such as listeria, E.coli and Campylobacter jejuni, increasing pregnancy-related complications.
Processed food: These often contain artificial additives, preservatives, and acrylamide, a harmful substance linked to developmental issues in unborn babies.
Organ meat: While high in vitamin A, excessive consumption of organ meat, especially in the first trimester, is associated with congenital malformations. It is best avoided in the first three months of pregnancy.
Alcohol: This is a toxic substance that can interfere with the baby’s development and increase the risk of structural birth defects.
Foods to Eat During Pregnancy
Pregnant women should listen to their bodies and cravings when choosing foods to include in their diets. However, it is crucial to take a balanced approach to avoid health issues. Healthy foods to eat during pregnancy include:
Nuts and seeds: Rich in fibre, calcium, zinc, and potassium.
Green leafy vegetables: Rich in folate, vitamin K, B6, and A, and antioxidants critical for foetal development.
Dairy products: airy products provide calcium and essential vitamins, crucial for bone development.
Home-made ladoos with dry fruits: Energy-boosters that are nutritious, too.
Curd with a sprinkle of cumin powder: Curd with cumin is rich in calcium and probiotics, supporting digestion.
Fresh fruits such as apples or guava: Provides essential fibre, vitamins, and hydration.
Legumes: High in protein, folate, iron, and calcium.
Lean meat and protein: Lean meats are vital for protein, aiding in muscle and tissue development.
Berries: Packed with antioxidants, vitamin C, healthy carbs, and water content.
Whole grains: Supply minerals and B vitamins essential for energy production.
Moms-to-be should also focus on staying hydrated by drinking at least 8 to 11 glasses of water daily. This supports digestion, flushes out toxins, and helps maintain the development of amniotic fluid around the baby.
Key Takeaways for a Healthy Pregnancy
A balanced diet plays a pivotal role in ensuring both maternal and foetal health during pregnancy. However, every pregnancy is unique and generalised dietary advice may not align with individual health needs, preferences, and lifestyle. For personalised advice, consult a gynaecologist or nutritionist. To book an appointment with a specialist at Artemis Hospitals, call our customer care at +91-124-451-1111 or WhatsApp us at +91-959-928-5476. You can also schedule an appointment through our online patient portal or download and register on the Artemis Personal Health Record mobile app, available for both iOS and Android devices.
Frequently Asked Questions
How many meals should I eat during pregnancy?
Pregnant women should aim for 5 to 6 small meals daily to help prevent indigestion and maintain consistent energy levels.
How many calories daily do pregnant women need?
On average, pregnant women need around 2200 to 2900 calories per day, which is approximately 300 additional calories compared to their non-pregnant counterparts.
Is milk good for pregnancy?
Yes, milk is an excellent source of protein, calcium, and Vitamin D, which supports the mother’s bone health and contributes to the baby’s development. Avoid raw or unpasteurised milk, as it carries a risk of bacterial infections. Opt for toned milk, which offers low fat while retaining essential nutrients.
Which dry fruits are good to consume during pregnancy?
Dry fruits, such as almonds, walnuts, cashews, and dates, are excellent additions to a pregnant woman’s diet. They are rich in healthy fats, fibre, and essential nutrients.
Which fruits are good for pregnant women?
Fruits, such as bananas, oranges, apples, strawberries, and mangoes, are excellent sources of fibre, vitamins, and minerals. Pregnant women should consume fresh fruits daily to maintain energy levels.
What should I eat to control nausea?
Drinking water, ginger ale, or electrolyte drinks can help manage morning sickness. Opt for lighter meal options, such as dry toast, khichdi, or lemon rice, and ensure staying hydrated.
Can I eat ghee during pregnancy?
Yes, ghee is a good source of healthy fats that supports digestion. However, moderation is key.
Article By Dr. Renu Raina Sehgal
Chairperson - Department of Obstetrics & Gynaecology
Artemis Hospitals
