Pregnancy Diet Chart – Healthy Daily Diet Chart for Pregnant

It is a well-known fact that pregnant ladies crave food that can be at times healthy or not so healthy. In this article, we will delve into a comprehensive pregnancy diet chart, providing valuable insights and guidelines for expectant mothers to follow. This is a very crucial point in your life, as you have a tiny life growing inside you. So you must focus on your dietary habits and pregnancy food chart.

A healthy, nutritious, and balanced diet is very important to deliver a healthy baby. What you consume and your food habits will play a major role in determining a baby’s health and growth. You must eat the right foods so that your baby gets all the essential nutrients. Many women get confused about what foods they should eat. There are so many choices available nowadays that at times it gets tough and we do understand that. Also, there will be so many people around you like your mom, your aunty, and your friends who keep giving you advice and sharing their experiences adding to that confusion.

So if you are sailing in the same boat, we have got you covered with this article on the Pregnancy diet chart which is a diet chart for pregnant ladies. A healthy and successful pregnancy will need a pregnancy food chart that –

• Provides nutrition to mom as well as helps in the development of the fetus.
• Adjusts the composition of different components in the mother’s body and assists in metabolism.
• Helps in providing good health to the mother and assists in the survival, growth, and development of the fetus.

While making a pregnancy diet chart you must focus on certain food groups

Fruits And Green leafy Vegetables –

They are considered to be superfoods that have a little bit of everything present in them without the fats. This makes them a perfect choice for healthy pregnancy foods. They are also rich in water content, antioxidants, and fiber. You must aim at eating 3-5 servings daily of fruits and vegetables. Eat bananas, oranges, muskmelon, apples, etc. Include broccoli, spinach, cucumber, fenugreek leaves, etc in your diet.

Dairy Products –

Milk is an excellent source of proteins, fats, vitamins, minerals, folic acid, calcium, vitamin D Etc. Include whole milk, yogurt, curd, and paneer in your diet. If you are worried about calories you can opt for healthier versions of dairy products available in the market.

Dals, Cereals, Pulses, Whole Grains, and Nuts –

If you are a vegetarian then you must consume a lot of whole grains, pulses, cereals etc in your daily meals. They take care of your body’s requirement for proteins. Kidney beans, split peas, garbanzo beans, seeds, etc are rich sources of proteins. They also provide folic acid which is another essential pregnancy requirement.

Poultry, Fish, and Meat

If you are a nonvegetarian who eats meat and fish then ensure that you include it in your everyday diet chart during pregnancy. They will provide your body with a concentrated source of proteins which ultimately serve as building blocks of your body. Make sure to cook it enough as eating raw or undercooked meat products can be very harmful.

Fluids

Drinking additional fluids is very important during pregnancy to make sure that you stay hydrated. Drink enough fluids including water throughout the day. If you get bored drinking plain water, then you can infuse it with your favorite fruits. Also drink coconut water, freshly squeezed fruit juices, etc to help you with increasing your fluid intake. Avoid the tetra pack juices as they have very high sugar content which is harmful.

Fats –

Healthy fat consumption is important to support the growth of your baby and also prepare it for the delivery process. Vegetable oil is a healthy option because it has the presence of unsaturated fats. Include small quantities of ghee or butter since they have a lot of unsaturated fats.

Hope now you are clear on what food groups you must include in your daily meals. Now, let’s have a look at the pregnancy diet chart we have designed considering all these points.

Categories of Meals –

• Breakfast

• Lunch

• Snacks

• Dinner

Breakfast-

Keep in mind that breakfast is considered the important meal which keeps you up the entire day. Skipping breakfast during pregnancy is a very bad idea. So even if you feel nauseous you must never miss this meal. Beginning the day with a nutritious and healthy breakfast provides you with energy and also adds calories to your diet. It also helps in replenishing the depleted sugar levels of your body after being hungry the entire night.

If you are a vegetarian (Anyone)

• A huge bowl of freshly cut seasonal fruits of your choice
• Sevai/Poha/Upma/ with lots of vegetables in it
• Parathas with hung curd
• Grilled vegetable sandwich

If you are a nonvegetarian (Anyone)

• 2 slices of brown bread with an egg omelet
• Scrambled egg with 2-3 slices of brown bread
• Grilled chicken sandwich

To drink (Anyone)

• A glass of freshly squeezed fruit juice
• A glass of skimmed milk
• A glass of buttermilk

Lunch –

Another important meal of the day that should never be skipped. Healthy nutrition plays a key role in the mother’s and baby’s health. Include a lot of variety in your food so that you don’t get bored. Include salads of fresh vegetables in your lunch to relieve constipation symptoms.

If you are a vegetarian (Anyone)

• Plain or stuffed parathas with daal, curd, and salad.
• Mix khichdi with some vegetables
• Plain rice, daal, sabzi, roti, salad.
• Jeera rice or pulav with raita

If you are a nonvegetarian (Anyone)

• Plain rice, chicken curry, salad.
• Grilled or tandoori chicken with salad.
• Fish curry with rice or roti and salad
• Roti – sabzi with curd or salad.

Pregnancy diet chart

Make sure to thoroughly wash all the ingredients that are used in cooking. This will avoid any kind of infection. Also, you must switch to healthy cooking oils to make your food.

Dinner –

It is always said to have a light dinner. During pregnancy also you may follow the same. Eating very close to your sleeping time can increase the level of blood sugar in your body. This will make it difficult to go to bed. So make it a point to eat dinner at least 2-3 hours before you sleep. Keep it light, healthy, and simple.

If you are a vegetarian (Anyone)

• A big bowl of healthy vegetable salad
• Mix vegetable soup
• Vegetable stir fry

If you are a non-vegetarian (Anyone)

• Boiled egg salad wrap
• Chicken soup
• Chicken stir fry with vegetables

Snacks –

Breakfast, Lunch, and Dinner are the three main meals of the day. But you must eat snacks in between to satisfy your hunger pangs. Make sure you choose snacks that are light and healthy. They should not kill your hunger for the next meal and spoil your appetite.

• Eat fresh fruits such as apples, oranges, bananas, kiwis, muskmelon, watermelon, etc.
• Fistful of mixed dry fruits such as almonds, pistachios, cashew nuts, walnuts, etc.
• A healthy nutrition-packed smoothie made out of whole milk, fruits, or veggies.
• A bowl of sprouts salad
• Steamed or boiled corn chaat

Apart from following the above menus, you must also follow certain dos and don’ts to be safe during pregnancy.

• Don’t eat too much spicy, fried, fatty, and sugary foods.
• Avoid Junk foods and street food.
• Always eat in moderation and drink a lot of fluids in the form of water, juice, smoothies, etc.
• Alcohol has to be avoided completely as it is harmful to the baby.
• Do not drink caffeinated or carbonated beverages. You can drink 1-2 cups of coffee a day. Anything above that is very harmful to the baby.
• Never diet during pregnancy. Overeating is also bad.

You must keep a check on the quality and quantity of foods that you consume. You must follow certain tips while following a pregnancy diet chart. Have a look at some important ones below:

1. Make sure to consult your doctor on your dietary habits and the pregnancy diet chart you are following. Some things which are considered safe and healthy may not be ideal for you based on your medical conditions. Always remember that every pregnancy is different.
2. Make a note if you observe certain redness or rashes on your skin after eating something. You can be possibly allergic to it. So talk to your doctor.
3. Eat dry fruits every day. Do not overeat them.
4. Never eat too much salt in your diet. Keep it in moderation.
5. Don’t stop eating ghee, oil, and butter by getting worried that you may become fat. A little quantity of fat is essential for you and your baby. If you are overweight, consult a nutritionist regarding the amount of fat you can consume safely.
6. Eat fruits every day as they are the source of natural sugars.
7. Don’t eat processed foods and ready-to-eat meals as they have a lot of preservatives and zero nutritive value. They are not safe for you during pregnancy.
8. Focus on eating home-cooked food as much as possible. If you are working carry your breakfast, and lunch from home.
9. Avoid eating restaurant food. You cannot control the hygiene status of a restaurant. If you can’t avoid then make sure to check the ingredients so that you can identify the allergic foods. Avoid ordering exotic dishes or new things to try. Stick to your regular, tried, and tested restaurants.
10. Wash your hands properly before you put anything in your mouth.
11. Do not avoid eating because you are feeling nauseated. Always eat something after every two hours to avoid symptoms of dehydration. Don’t control your hunger pangs.

If you can’t bear the smell of food drink fruit juices or smoothies to keep up with the nutrition content.

12. Include fibrous foods in your diet which will help you to avoid symptoms of constipation.

A well-planned and balanced pregnancy diet is vital for ensuring optimal health for both the expectant mother and the developing baby. By following a healthy daily diet chart tailored to their nutritional needs, pregnant women can nurture their bodies and support the growth and development of their little ones. Remember to consult with healthcare professionals for personalized guidance and enjoy this special journey with confidence and good health.