Obstetrics and Gynaecology

Pregnancy Diet Plan: Guidelines for Expecting Mothers

admin Aug 29, 2024

Pregnancy is an exquisite transformative journey filled with joy, anticipation, and for many women, some rather bizarre cravings. Cravings for food items such as Pani puri, cheese, pickle, ice cream, pasta, noodles, hamburger, etc. are very common during pregnancy. It is difficult to resist temptation during this phase. At the same time, making smart food choices can aid you in having healthy pregnancy and healthy baby.

Wondering what to eat and what not to eat? Following a diet plan during pregnancy will ensure Mom to Be gets a balanced diet with all the crucial nutrients, including carbohydrates, fats, proteins, vitamins, and minerals. Look no further and navigate the chart and meal plan below to enhance your pregnancy experience!

Indian Diet Chart as well as Meal Plan for Pregnancy Trimester Wise

A comprehensive pregnancy food chart can be a helpful tool for pregnant women in making healthy food choices.

Meal Timing

Foods to include along with quantity

Early Morning (06:30 am)

Milk (200 ml)

Breakfast (08: 00 am)

2 dosa/3 idli (with chutney)/1 egg/ 3 rotis with ½ cup vegetable curry and dal

Snack (10:30 am)

Seasonal fruit (100 g)

Lunch (1 pm)

2 cups rice/ 4 roti, dal, 1/3 cup vegetable curry, ½ cup curd, salad

Evening snacks (4 pm)

Seasonal fruit such as Mangoes, Guava, or Oranges (100 g) + nuts

Dinner (8 pm)

2 cups rice/ 4 roti, ½ cup chickpea dal, 1/3 cup vegetable curry, ½ cup curd, salad

Bedtime (10 pm)

Milk with a pinch of turmeric (100 ml)

(Source: National Institute of Nutrition)

Apart from a diet chart, a trimester-wise meal plan can be useful, as nutrient requirements may change throughout pregnancy.

First trimester can be challenging in terms of diet, as many females experience nausea and vomiting, which can make it difficult to consume a healthy balanced diet. However, it's crucial to ensure that pregnant women are getting sufficient nutrients during this crucial time of foetal development.
During the first trimester, focus should be given on the intake of foods that are rich in essential nutrients such as:

Folate: Green leafy veggies, fortified cereals, and legumes.
Iron: Red meat, poultry, and legumes.
Calcium: Dairy products, leafy green veggies, as well as fortified plant-based milk.

Second Trimester is often regarded the most comfortable period of pregnancy, as nausea and vomiting tend to subside, and energy levels rise. During this time, it's significant to continue focusing on a healthy balanced diet, as the foetus continues to grow and develop. Vegetarian women should ensure that they are getting adequate nutrients for foetal bone and brain development such as:

Vitamin D: Natural source such as sunlight or supplements.
Omega 3 fatty acids: Chia seeds, flax seeds, and walnuts.

During third trimester the foetus continues to grow and develop swiftly, and it's significant to ensure that you're getting adequate nutrients to support this growth. In addition, as the uterus expands, it can put pressure on the belly, making it difficult to eat and digest large meals. Therefore, it's significant to focus on consuming nutrient-dense foods that are easy to digest such as:

Protein: Lean meats, dairy products, beans, and legumes.
Iron: Red meat, poultry, fortified cereals, and legumes.
Calcium: Dairy products such as Milk.

However certain food items and drinks such as cheese and alcohol can have pernicious effects on pregnant women’s health and the eventual health of their babies.

Foods to Avoid During Pregnancy

Ultra-processed food (UPF) items

Studies found that pregnant women consuming an ultra-processed food diet were at 28% higher risk of developing preeclampsia than the ones who did not consume.
Higher intake of UPF puts them at risk of gestational diabetes.
The frequency of UPF consumption was negatively linked with skeletal components of fetal growth.

Sugar-sweetened and soda drinks

Increased intake of sugar-sweetened carbonated beverages during pregnancy was linked to adverse health outcomes such as height weight gain.

Certain Fruits

The unripe or semi-ripe papaya which comprises a high quantity of latex that produces marked uterine contractions could be unsafe in pregnancy.
Certain studies showed pineapple extract causes uterine contractions and should be avoided during pregnancy.

Sea-food Items

Avoid eating large predator fish to reduce mercury exposure.
Scaly fish for instance can cause allergic reactions. One should be cautious before designing the plate.

Refrigerated food items

Refrain from refrigerated, ready to eat foods that may have been stored for long periods like:
Refrigerated pâté and meat spreads
Refrigerated smoked seafood

Unpasteurized milk and milk items

Pregnant women should avoid unpasteurized milk as it may contain bacteria like Campylobacter, E. coli, Salmonella or the bacteria that causes tuberculosis.
Cheese made with unpasteurized milk may comprise E. coli or Listeria.
Pregnant woman should pay particular attention at farmers’ markets to ensure that fresh and soft cheeses are pasteurized.

In a nutshell, every pregnancy journey is unique, and consulting with a nutritionist and your healthcare provider is significant to craft your nutrition plan to meet your personalized requirements. By incorporating these foods into your diet, you are not only nurturing your health but also giving your baby the foundation for a healthy disease-free life!