Pregnancy is such a beautiful phase of any women’s life but with floods of joy and excitement, it is also a crucial one. A woman’s body goes through so many changes during this phase and it is important to give her body the right kind of nourishment and food to help it cope with all the changes been made inside her body. And maintaining proper diet charts and meal plans, trimester by trimester is just the first step in the pregnancy.
As a pregnant woman, you need to make sure that you are getting enough of the right nutrients to support your growing baby. Your diet should include a variety of healthy foods, including fruits, vegetables, whole grains, lean protein, and low-fat dairy. You may need to make some changes to your diet as your pregnancy progresses. In this blog post, we will let you know trimester by trimester diet chart and meal plan for a healthy pregnancy.
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Diet Chart and Meal Plans For Pregnancy
Eating a healthy and balanced diet is important at any time during your life, but it is especially important if you are pregnant or planning to become pregnant. When you are pregnant, you are not only eating for yourself, but also for your developing baby. What you eat will affect your baby’s health and development.
Pregnancy is a wonderful time to make some changes to your diet and lifestyle to ensure a healthy pregnancy and a healthy baby. Eating a variety of healthy foods, staying hydrated, getting plenty of rest and avoiding alcohol and cigarettes will help you and your baby stay healthy during this special time.
Pregnancy is a time when you need to be extra careful about what you eat and drink. This is because your diet can affect the health of your developing baby as mentioned above. You need to make sure that you are getting enough of the right nutrients to support your growing baby. Your diet should include a variety of healthy foods, including fruits, vegetables, whole grains, lean protein and low-fat dairy. Here are 3 trimester meal plan with diet chart for your healthy pregnancy.
First Trimester Pregnancy Diet Chart and Meal Plan
The first trimester is a time of rapid change for your body and your baby. Your baby will grow from a tiny seed to a full-fledged fetus, and your body will go through some major changes to accommodate this growth. Even also baby’s organs are developing, and their brain and nervous system are growing. You may experience some nausea (morning sickness) and vomiting during this time, which can make it difficult to eat a healthy diet, so it is important to eat small, frequent meals and to stay hydrated. Include plenty of fruits, vegetables, whole grains, lean protein and low-fat dairy in your diet to support your baby’s development. Avoid processed foods, sugary drinks, caffeine and alcohol.
First Trimester Diet Chart
| Food Type | Normal | Overweight | Undernourished |
| Per Day | |||
| Vitamin & Mineral | 400 grams in a day | 200-300 grams | Above 400 grams (based on doc preferences) |
| Carbohydrate | 175-210 grams per day | Below 159 grams | Above 200 grams |
| Protein | 60 grams per day | 50 grams | 75 grams |
| Fat | 40 grams per day | 30 grams per day | More than 45 grams |
| Iron | 27 milligrams | 20 milligrams | 30-40 milligrams |
| Calcium | 1000 milligrams | Below 1000 milligrams | 1200 milligrams |
Here are some tips for eating a healthy diet during the first trimester
- Eat small, frequent meals throughout the day to avoid nausea and vomiting.
- Include plenty of fresh fruits and vegetables in your diet.
- Choose whole-grain breads and cereals.
- Eat lean protein, such as chicken, fish, tofu or legumes.
- Drink plenty of fluids, including water, unsweetened fruit juice and herbal tea.
- Avoid caffeine and alcohol.
First Trimester Meal Plan
| Meal Timing | Food Groups | Raw Amount ( Serving Size) | ||
| Normal | Overweight | Undernourished | ||
| Breakfast | Egg, | 2-3 eggs | Minimum 1 egg | Maximum 3 eggs per day |
| Green Leafy Vegetables | Spinach and other leafy vegetable | Broccoli and red tomatoes | Sweet potatoes, pumpkin, winter squash | |
| Fruits | (Fruits as per your choice) | Choose fresh and frozen fruits | Dried fruit or 100-per cent fruit juice. | |
| Lunch | Whole grains | whole-grain bread, cereals, crackers, and pasta | Only cereals and bread | whole-grain bread, cereals, crackers, and pasta |
| Yogurt &
Cheese |
As per your paediatrics guidelines | As per your doctor prescribed | As per your nutritionists’ guidelines | |
| Dinner | Pulses | 1-small cup | 1-small cup | 2 small cups |
| Chapatis | 2-3 chapatis | 2 maximums | 3-4 chapatis | |
| Milk | 1-glass milk after dinner | Take milk in 3 days in a week | After dinner same quantity | |
| Rice | As per your choice | Avoid eating rice | At least 1-small bowl | |
Second Trimester Diet Chart and Meal Plan
The second trimester is often called the “honeymoon” stage of pregnancy, as many women feel more energetic and less sick during this time. Also it is the most crucial time during pregnancy as the baby grows rapidly and hence a well-balanced diet is extremely important for the mother-to-be. A pregnant woman needs extra 300 calories per day and it is essential to include food items from all the food groups in her diet. A healthy diet not only provides the necessary nutrients for the baby’s growth but also helps in reducing the risk of gestational diabetes, pre-eclampsia, anaemia and other pregnancy complications.
Second Trimester Diet Chart
| Food Type | Normal | Overweight | Undernourished |
| Per Day | |||
| Vitamin & Mineral | 400 grams in a day | 200-300 grams | Above 400 grams (based on doc preferences) |
| Carbohydrate | 210-250 grams | Below 180 grams | Above 230 grams |
| Protein | 70 grams protein | Around 50-60 grams | Above 80 grams |
| Fat | 60-90 grams | 50-70 grams | 70-100 grams |
| Iron | 30 milligrams | 20 milligrams | 35-40 milligrams |
| Calcium | 1200 milligrams | Around 900-1000 milligrams | 1200-1300 milligrams |
Here are some tips for eating a healthy diet during the second trimester
- Eat a variety of nutrient-rich foods, including fruits, vegetables, whole grains, lean protein, and low-fat dairy.
- Avoid processed foods, sugary drinks, and excessive amounts of caffeine and alcohol.
- Drink plenty of water throughout the day to stay hydrated.
- Get regular exercise to help improve your overall health and well-being.
- Talk to your doctor or a registered dietitian if you have any questions or concerns about eating a healthy diet during pregnancy.
Second Trimester Meal Plan
| Meal Timing | Food Groups | Raw Amount ( Serving Size) | ||
| Normal | Overweight | UnderNourished | ||
| Breakfast | Seasonal Fruits | As per choice | As per choice | As per choice |
| Parantha | 2 Parantha (75g) | Take it in small quantity | 3-4 Parantha | |
| Vegetable | ¼ Cup Vegetable | ¼ Cup Vegetable | 1 Cup vegetable | |
| Pulses | Pulses (15g) + ¼ Cup
(50g) |
Pulses (15g) + ¼ Cup
(50g) |
2 cup pulses | |
| Egg/ Paneer | 1 Boiled Egg/Paneer (30g) | Avoid paneer if you can | 2 boiled egg/ Paneer (35g) | |
| Lunch | Rice | 2 Cup Rice (100g) | 1 cup rice (50g) | 3 Cup Rice (100g) |
| Fish Curry or other meat meal | ½ Cup Fish Curry | Take it only two times in a week | 2 Cup fish curry | |
| Pulses | 1 Cup Pulses (30g) | 1 Cup Pulses (25g) | 2 cup pulses | |
| Vegetables | ¼ Cup Green Leafy Vegetables (50g) | ¼ Cup Green Leafy Vegetables (50g) | ¼ Cup Green Leafy Vegetables (50g) | |
| Curd | ½ Cup Curd (100 ml) | ½ Cup Curd (100 ml) | ½ Cup Curd (100 ml) | |
| Salad | Salad (50g) | Salad (50g) | Salad (50g) | |
| Dinner | Rice | 2 Cup Rice | 1 cup rice | 2.5 cup at least |
| Roti | 4 Roti (100g) | 2 Roti | 4-5 roti | |
| Lentil | 1 Cup Lentil (30g) | As per guidelines of paediatricians | 2 Cup maximum | |
| Vegetables | ¼ Cup Green Leafy Vegetables | ¼ Cup Green Leafy Vegetables | 1 Cup Green Leafy Vegetables | |
| Curd | ½ Cup Curd (100 ml) | ½ Cup Curd (100 ml) | ½ Cup Curd (100 ml) | |
Third Trimester Diet Chart and Meal Plan
The third trimester is the final stage of pregnancy, and it can be a challenging time for many women. As the baby grows, there is less space in the womb, which can lead to discomfort. Many women also experience fatigue and changes in their appetite during the third trimester.
So it is important for the mother-to-be to take care of her diet more than any trimester as she will be carrying a lot of weight. As the third trimester is a time of rapid growth for your baby. A pregnant woman needs around extra 350 calories per day and it is essential to include food items from all the food groups in her diet.
Third Trimester Diet Chart
| Food Type | Normal | Overweight | Undernourished |
| Per Day | |||
| Vitamin & Mineral | 400 grams | 200-300 grams | Above 400 grams (based on doc preferences) |
| Carbohydrate | 225-270 grams | Around 220 grams | Above 260 grams |
| Protein | 90 grams protein | Around 70-80 grams | Above 100 grams |
| Fat | 90 grams | Around 70 grams | 100 grams |
| Iron | 30 milligrams | 20 milligrams | 35-40 milligrams |
| Calcium | 1300 milligrams | Around 1000-1200 milligrams | 1350-1450 milligrams |
Here are some tips for eating a healthy diet during the third trimester
- Make sure to eat a variety of healthy foods from all food groups.
- Include plenty of fruits, vegetables, whole grains, and low-fat dairy in your diet.
- Avoid processed foods, sugary drinks, and excessive amounts of caffeine and alcohol.
- Be sure to stay hydrated by drinking plenty of water throughout the day.
- Complete a proper sleep of 7-8 hours every day.
- Take a prenatal vitamin every day to ensure that you are getting enough of the nutrients you need.
- Talk to your doctor or dietitian if you have any questions or concerns about your diet during pregnancy.
- Get plenty of rest and avoid stress as much as possible.
Third Trimester Meal Plan
| Meal Timing | Food Groups | Raw Amount ( Serving Size) | ||
| Normal | Overweight | UnderNourished | ||
| Breakfast | Seasonal Fruits | As per choice | As per choice | As per choice |
| Parantha | 2 Parantha (90g) | Take it in small quantity | 4-5 Parantha | |
| Vegetable | ¼ Cup Vegetable | ½ Cup Vegetable | 1 Cup vegetable | |
| Pulses | Pulses (15g) – ¼ Cup (50g) | Pulses (15g) – 1/3 Cup (40g) | 2 cup pulses | |
| Egg/ Paneer | 1 Boiled Egg/Paneer (30g) | Avoid paneer if you can | 2 boiled egg/ Paneer (35g) | |
| Lunch | Rice | 2 Cup Rice (100g) | 1 cup rice (50g) | 3 Cup Rice (100g) |
| Fish Curry or other meat meal | ½ Cup Fish Curry | Take it only two times in a week | 2 Cup fish curry | |
| Pulses | 1 Cup Pulses (30g) | 1 Cup Pulses (25g) | 2 cup pulses | |
| Vegetables | ¼ Cup Green Leafy
Vegetables (50g) |
¼ Cup Green Leafy
Vegetables (50g) |
¼ Cup Green Leafy
Vegetables (50g) |
|
| Curd | ½ Cup Curd (100 ml) | ½ Cup Curd (100 ml) | ½ Cup Curd (100 ml) | |
| Salad | Salad (50g) | Salad (50g) | Salad (50g) | |
| Dinner | Rice | 2 Cup Rice | 1 cup rice | 2.5 cup at least |
| Roti | 5 Roti (120g) | 2 Roti | 5-6 roti | |
| Lentil | 1 Cup Lentil (30g) | As per guidelines of paediatricians | 2 Cup maximum | |
| Vegetables | ¼ Cup Green Leafy
Vegetables |
¼ Cup Green Leafy
Vegetables |
1 Cup Green Leafy
Vegetables |
|
| Curd | ½ Cup Curd (100 ml) | ½ Cup Curd (100 ml) | ½ Cup Curd (100 ml) | |
Tips on How to Stay Healthy during Pregnancy
Pregnancy is a delicate time for both the mother and the child. There are many things to be considered during pregnancy, from what to eat and what not to eat, to how much physical activity to do and how to avoid injury. Here are some important tips on how to stay healthy during :
Diet
Eating a healthy diet is important for both the mother and the child. There are many things to consider when choosing what to eat during pregnancy, such as getting enough vitamins, minerals, and other nutrients, avoiding foods that may be harmful to the baby, and eating smaller meals more often to avoid indigestion.
Exercise
Getting regular exercise is important for both the mother and the child. Exercise can help to improve circulation, reduce stress, and maintain a healthy weight. However, it is important to avoid overexerting oneself, as this can lead to injury.
Safety
There are many things to consider when it comes to safety during pregnancy, such as avoiding alcohol, cigarettes, and other drugs, as well as avoiding activities that could lead to injury.
Emotional health
Pregnancy can be a stressful time, both physically and emotionally. It is important to take care of oneself emotionally by getting plenty of rest, staying positive, and talking to friends and family members about any concerns.
Consultation
Talk to your doctor or a registered dietitian regularly if you have any questions or concerns about your diet.
Infographic provided by Beyond The Box Nutrition, a trusted nutrition consulting company
Precautions to be taken during pregnancy
There are some precautions to be taken while pregnancy so as to avoid any complications. These include:
- Avoid drinking alcohol completely during pregnancy as it can lead to birth defects.
- Limit your intake of caffeine to 200 mg per day and avoid completely in 3rd trimester.
- Avoid eating raw or under-cooked egg, meat, poultry and fish as they may contain bacteria that can cause food poisoning.
- Avoid eating unpasteurized dairy products as they may contain bacteria that can cause food poisoning.
- Avoid eating raw or under-cooked sprouts as they may contain bacteria that can cause food poisoning.
- If you have been diagnosed with gestational diabetes, you will need to monitor your blood sugar levels and take steps to control your blood sugar levels.
- If you have been diagnosed with preeclampsia, you will need to monitor your blood pressure and take steps to control your blood pressure.
- If you have any other medical conditions, you will need to take steps to manage your condition during pregnancy.
What trimester is food most important?
The most important trimester for food is the third, when the baby is growing the most and needs the most nutrients. What you eat during this trimester will have a direct impact on the health of your child, so it’s important to make sure you’re getting enough of the right foods. Try, focusing on eating nutrient-rich foods like fruits and vegetables, lean protein, and whole grains. These foods will give you the energy you need to sustain yourself and your baby throughout pregnancy. No matter what your experience is, it’s important to listen to your body and eat according to your Hunger cues.Never try to force yourself to eat if you’re not hungry, as this can lead to indigestion and nausea.
Why Should I Eat Well During Pregnancy?
There are many reasons why eating well during pregnancy is important. For one, pregnant women need more nutrients than usual to support their own health and the growth of their baby. Eating a healthy diet can help ensure that both the mother and baby get the nutrients they need.
A healthy diet during pregnancy can also help reduce the risk of certain birth defects, including neural tube defects and serious heart problems. Eating well has also been shown to improve a baby’s overall birth weight and reduce the risk of preterm delivery.
Last but not least, a healthy diet during pregnancy can help set the stage for a lifetime of good health for mom and baby alike. By providing your body with all the vitamins, minerals, and other nutrients your are ensuring your healthy life as well as your soon to be born baby health too for lifetime.
How to use your pregnancy diet charts?
There are a few things to keep in mind when using pregnancy diet charts. First, remember that everyone is different and will have different nutrient needs. Talk to your healthcare provider about what is right for you. Second, these guides are based on averages, so use them as a starting point and adjust according to how you feel. Pregnancy is a time of rapid change, so trust your body and make adjustments as needed. Lastly, don’t forget to eat a variety of foods from all the food groups – this will help ensure that you’re getting all the nutrients you need.
Which foods are not good in pregnancy?
There are many foods that are not safe to eat during pregnancy. Some of these are such as:
- Raw or under cooked meat, fish, or poultry
- Unpasteurized milk and soft cheeses
- Raw eggs
- Deli meats (unless heated until steaming)
- Sprouts
- Unwashed fruits and vegetables
It is important for pregnant women to avoid consuming any food that may contain harmful bacteria or parasites. These can cause serious health complications for both the mother and her child. Pregnant women should also be mindful of their intake of sugar, caffeine, and at least avoid alcohol, as too much of any of these substances can be harmful to the baby.
Conclusion
Pregnant women need to be extra careful about their diet as their baby’s health depends on it. A balanced and healthy diet is essential for the mother as well as the child. There are certain foods which must be avoided during pregnancy as they can cause serious health complications. Pregnancy is a time of rapid change and so pregnant women should listen to their bodies and make changes in their diet accordingly. A pregnancy diet chart and meal plan can be very useful tool in helping women make sure they are getting all the nutrients they need.
Hoping you would have found the diet chart and meal plan you were finding for. However, it is important to remember that everyone is different and so these charts should be used as a starting point although the consultation with a healthcare provider is always recommended before following the diet chart and meal plan mentioned above.
