Max Lab
Feb 13, 2023
During pregnancy, it becomes imperative to take special care of your diet. After all, you’re eating for two! A balanced and nutritious diet is essential for the health and development of the baby, as well as the mother. Therefore, it’s important to make sure that you are eating a balanced and healthy diet throughout your pregnancy. But what should this diet look like? What foods should you be prioritizing? In this blog post, we’ll discuss the importance of a healthy prenatal diet and provide an overview of a sample diet chart for pregnant women.
There are certain foods that you should eat during pregnancy as they provide essential nutrients for both you and your growing baby. These include:
Fruits and vegetables: Include a variety of fresh, frozen, or canned fruits and vegetables in your diet. These are packed with vitamins, minerals, and fiber.
Whole grains: Choose whole-grain bread, pasta, cereals, and crackers. These foods have more fiber and nutrients than their processed counterparts.
Protein: Meat, poultry, fish, eggs, beans, tofu, and nuts are all excellent sources of protein. This nutrient is important for your baby’s growth and development.
Dairy: Dairy products like milk, cheese, and yogurt provide calcium and other nutrients that are essential for pregnant women.
Fatty Fish: Fatty fish like salmon is a good source of omega-3 fatty acids. These are beneficial for both you and your baby. Just be sure to limit your intake of fish with high levels of mercury.
Water: Staying hydrated is important for all humans but it’s especially crucial during pregnancy. Make sure to drink plenty of water throughout the day.
"Suggested Read:" Fetal Weight Chart in Grams
Pregnancy Diet Chart
| Monday | |
| Breakfast | Rice dosa - 4 +1/2 cup sambhar+ Boiled egg-1/ broken wheat upma with vegetables-1.5 cup+ Egg omelette ( 1 egg) |
| Mid-Meal | 1 Portion fruit salad+ Cottage cheese. |
| Lunch | Tomato rice1.5 cup+ Soya chunk 1 cup + curd. |
| Evening | 1 cup tea+ Brown rice flakes 1 cup+ Jaggery |
| Dinner | 3 Roti + Ridge guard subji 1/2 cup. |
| Tuesday | |
| Breakfast | Moongdal chilla - 3/ +pudina/ coconut chutney-2tsp/ Wheat dosa - 4+ Tomato subji ½ cup. |
| Mid-Meal | Blueberry shake 1 cup |
| Lunch | 1.5 cup Mutton/Chicken biryani. Cucumber onion Raita ½ cup. |
| Evening | Sweet potato salad (cooked sweet potato-200gm, chat masala- 1 pinch, lemon juice- 1 tsp)+ Light tea /coffee 1 cup. |
| Dinner | Wheat dosa 3 + 1/2 cup Bitter guard sabzi. |
| Wednesday | |
| Breakfast | Idli-4/ medium dosa-3-sambhar(1 cup)+1tsp tomato chutney |
| Mid-Meal | green gram sprouts 1 cup |
| Lunch | Veg pulao rice 1.5 cup+ 1 cup Soya Chunk curry+ 1/2 cup curd. |
| Evening | Fruits salad 1 cup+ 1/2 cup milk. |
| Dinner | Wheat upma 1 cup+ 1/2 cup green beans sabzi |
| Thursday | |
| Breakfast | Hung curd cucumber sandwich(3 slices)-1/ oats(75gm)+milk-200ml |
| Mid-Meal | Boiled black channa 1 cup |
| Lunch | 1/2 cup rice + 2 medium chappati+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup. |
| Evening | Fruits salad 1 cup+ 1/2 cup milk. |
| Dinner | 3 Roti/ chapati+ 1/2 cup spinach subji. |
| Friday | |
| Breakfast | Upma-1.5 cup/ poha- 1.5 cup+ coconut chutney/tomato chutney/green chutney- 2tsp |
| Mid-Meal | 1 Portion fruit salad+ Cottage cheese. |
| Lunch | 1.5 cup rice+ 1/2 cup Dal+ Palak subji 1/2 cup+ 1/2 cup curd. |
| Evening | Channa chat 1 cup+ 1 cup tea. |
| Dinner | 3 Chapathi+ Ladies finger subji 1/2 cup. |
| Saturday | |
| Breakfast | Chapathi-4+ Egg roast ½ cup( 1 egg)/ Ragi Dosa- 3+ Tomato + Onion chutney ½ cup. |
| Mid-Meal | Avocado(75gms)/ nuts (almonds- 4, raisins-6 walnuts-3) milkshake, {Milk-150ml} |
| Lunch | 1.5 cup brown rice + ½ cup sambhar (arhar dal)+ Grilled chicken ( 150 gm)+100 gms curd. |
| Evening | Sprouts 1 cup |
| Dinner | 3 Roti/chappati.+ Tomato subji 1/2 cup. |
| Sunday | |
| Breakfast | Sprouts & Paneer Paratha 3+ Green chutney. |
| Mid-Meal | 1 cup bana+ almond milkshake. |
| Lunch | 3 medium lachha parantha + ½ cup chana masala + cucumber and onion salad 1 cup |
| Evening | Boiled black channa 1 cup+ light tea/ coffee 1 cup |
| Dinner | Wheat upma 1 cup+ 1/2 cup green beans sabzi |
"Suggested Read:" Enema in pregnency
There are certain foods that should be avoided during pregnancy as they can cause harm to the developing baby. These include:
- Unpasteurized milk and dairy products
- Raw or undercooked meat, poultry, seafood, and eggs
- Raw sprouts
- Soft cheeses such as feta, Brie, and Camembert
- Unwashed fruits and vegetables
A special diet chart for pregnant women ensures that they are getting all the necessary nutrients in optimal amounts. This includes vitamins like folate, iron, calcium, and omega-3 fatty acids which are vital for fetal development.
Some foods that give blood in pregnancy are iron-rich foods including leafy green vegetables such as spinach and kale, legumes like lentils and beans, fortified cereals, red meat (in moderation), poultry, fish like salmon and tuna (cooked properly), dried fruits like raisins and apricots.
There are a few things you can do:
There are several factors that can influence your appetite during pregnancy. For example, if you're experiencing morning sickness or nausea, you may not feel like eating much at all. On the other hand, if you're feeling great and have no issues with digestion, you might find yourself craving certain foods more often than usual.
Yes, As the uterus expands, it puts more pressure on the bladder causing a frequent need to urinate. This is especially true during the first and third trimesters.
The first food group that pregnant women should avoid is raw or undercooked meat, poultry, eggs, and seafood. Additionally, unpasteurized dairy products such as milk and cheese should also be avoided because they may contain harmful bacteria like Listeria.
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