Pregnancy brings in a lot of emotions. Everyone you meet has a piece of advice to give you regarding what you should do and what you should eat. This brings in even more confusion. This Indian diet plan for pregnancy will help you clear the air a bit. Here is a sample Indian diet plan for pregnancy which will give you an idea of what food items can be chosen for obtaining optimum nutrition for your baby and yourself.
A woman who starts her pregnancy with a nourished body has a lot of nutrient reserves to supplement the growing fetus. Hence the growth of the fetus is optimized without affecting the women’s health. A well-nourished mother can also lower the risk of post postpartum complications. And also aids in better lactation. Hence the items mentioned below should be consumed right from the time you want to start planning your baby.
Smart nutritional choices can help make sure that you and your baby start out with the nutrients that you both need. The key to good nutrition during pregnancy is a balance. Before we see the Indian diet plan for pregnancy let us first look at the foods that I have used in making this Indian diet plan for pregnancy and their nutritional importance during this phase.
These foods provide protein, iron, and zinc. There is an increased demand for protein during pregnancy particularly in the second half of pregnancy. The normal protein requirement of adult women is 1gm/kg body weight. During pregnancy, it is recommended to have an additional 15 gm/day. The additional protein is essential to meet growing tissue demands.
This group is a major source of protein, calcium, phosphorus, and vitamins. Dairy products are one of the best sources of calcium, and your body needs a lot of it during pregnancy. Eat low-fat dairy products if you are worried about too much weight gain in pregnancy. Cheese, milk, yogurt are excellent foods for pregnancy.
This group provides Important nutrition during pregnancy like vitamins A and C, potassium and fiber. Fruits such as oranges, grapefruit, melons, and berries are the best sources of Vitamin C. It’s easy to eat three or more servings of fruit a day: juice or fresh fruit for breakfast, fresh or dried fruit for a snack, a fruit salad with lunch and a cooked fruit dessert with dinner.
One should have raw, leafy vegetables like spinach (palak) and other vegetables like carrots (gajar), sweet potatoes (shakarkand), corn (Makka), peas (matar) and potatoes. These foods contain vitamins A and C, folate, and minerals such as iron and magnesium. They are also low in fat and contain fiber, which helps to alleviate constipation.
This group provides complex carbohydrates (starches), an important source of energy, in addition to vitamins, minerals, and fiber. Pregnant women need 6 to 11 servings daily from this group. Grain products are also a good source of protein, which is the building material of body tissue for you and your baby. Many grains are enriched with B-vitamins and iron.
Use sparingly, since these products contain calories, but few vitamins or minerals. Fats should not make up more than 30 percent of your daily calories. Try to select low-fat foods.
many Indian women are anemic (from monthly blood loss, improper diet or previous pregnancies), you may want to fortify your iron levels even before becoming pregnant with such foods as meat, raisins and prunes or beans, soy products and spinach. Your body is better able to absorb iron when consumed with foods rich in vitamin C, such as citrus fruits, potatoes, and broccoli.
Pregnancy doubles a woman’s need for folate (folic acid or folacin). Research suggests that folic acid supplementation during the weeks leading up to and following conception may help prevent neural tube defects. Foods rich in folic acid include liver, deep green leafy vegetables.
Using the food groups and foodstuff mentioned above, I have compiled them in a one-day Indian diet plan for pregnancy. Let us now see this Indian diet plan for pregnancy. Read – How to Gain less weight during Pregnancy
We now have a detailed Diet Plan For Pregnancy Ebook.
This is a comprehensive and practical Ebook about Indian diet plan during pregnancy. This book consists of the recommended dietary allowance during all 3 trimesters of pregnancy. Simple tips on how the trimester will progress and how your food choices should be.
We have given a sample detailed diet plan of 1 week of each trimester. The diet plan provides you with all the needed micro and macronutrient that are necessary for your safety, well being and for your baby’s growth. You will find the detailed calculation of nutrients as well.
| Food Item | Calorie (Kcal) | Protein (Gms ) | Nutri fact |
|---|---|---|---|
Early Morning : (7.00 Am) | |||
| Rose Milk (1 glass) | 150 | 4 | Milk Is the best way to start your day, It will cool the acid rush down, and the nutrients in milk will be are absorbed better on an empty stomach |
| Wheat Rusks (2 pieces) | 50 | 2 | Dry Carbs in the Morning helps in relieving Morning Sickness |
| Soaked Almonds (6 pieces) | 50 | 4 | It is a good source of protein and omega 3 acids |
| Dates (2 pieces) | 25 | 1 | It helps in maintaining Ph balance in the blood due to a rise in blood volume |
Breakfast (9.00 Am) | |||
| Carrot Stuffed Paratha (2 medium) | 200 | 6 | Carrots help in providing fiber keeps you away from the skin and digestion problem during pregnancy, and cuts on the risk of the baby developing jaundice at birth. |
| Curd (1 Soup Bowl) | 75 | 4 | curd Provides calcium, protein, Vit A and D very beneficial during pregnancy, And helps you enhance your mood during downs. |
| OR | |||
| Egg Omelet(2 No.) | 160 | 10 | Eggs are easy to make and the best sources of proteins that help in baby’s growth. |
| Toasted Brown Bread(2 slices) | 100 | 3 | Dry carbs Help in relieving Morning sickness |
| OR | |||
| Vegetable oats upama (1 soup bowl) | 250 | 3 | Multi nutrients from veggies and good fiber to tackle constipation |
11.00 Am | |||
| Apple / Orange / Pomegranate (1 medium size) | 40 | – | These fruits help in maintaining hydration and Ph balance in increasing blood volume. |
12.00 pm | |||
| Coconut water / Lemonade (1 glass) | 30 | – | Benefits in constipation, sluggish digestion, heartburn, and urinary tract infections during pregnancy |
LUNCH (1.30 Pm) | |||
| Chapati / Phulka (2 no) | 200 | 6 | – |
| Dal tadka / Fish curry(1 soup bowl) | 150 | 6 | Fish helps in obtaining nutrients like pufa and mufa and good quality protein for the development of the baby. |
| Palak Paneer (1 small bowl) | 150 | 6 | Spinach is rich in folic acid and iron and helps in maintaining a healthy pregnancy. |
| Lemon Rice(1 small bowl) | 100 | 2 | Vitamin C from Lemon helps in taking care of the huge metabolic wastes produced in the body during pregnancy. |
| sliced tomatoes(2 medium sizes) | 40 | – | Antioxidant lycopene helps in taking care of metabolic wastes. |
2.30 pm | |||
| Buttermilk(1 glass) | 40 | 1 | Helps in hydration and heartburn |
4.30 pm | |||
| Tea(1 cup) | 50 | 2 | – |
| cheese chilly toast(2 slices) | 150 | 4 | cheese has good calcium and protein which helps in the growth of the baby. It also helps in the formation of smooth stools, which helps relieve constipation. |
6.00 pm | |||
| Roasted chana(Handful) | 50 | 1 | good protein and iron content for the hemoglobin formation |
| Jaggery( small pieces -15 gms ) | 25 | – | Its iron content helps in increasing hemoglobin with increasing blood volume. |
| OR | |||
| Dry fruit chikki (made in Gurr )(4 small pieces) | 100 | 2 | A good combination of iron and protein |
7.30 pm | |||
| Vegetable soup / Chicken soup (1 soup bowl) | 125 | 2 | —– |
DINNER (8.00 Pm) | |||
| Jowar / bajra roti with ghee (1 tsp ) (2 medium sizes) | 200 | 6 | These grain are easy to digest and do not burden the system. |
| Mung dal and methi sabji(1 bowl) | 150 | 4 | a good combination of protein and iron for baby’s growth |
| Kadhi / potato gravy(1 bowl) | 150 | 3 | — |
| jaggery(2 spoon) | 25 | Its iron content helps in increasing hemoglobin with increasing blood volume. | |
| Koshimbir / salad (1 bowl) | 50 | 2 | Fiber helps in better digestion |
| Beetroot + carrot kheer(1 bowl) | 150 | 6 | Beetroot and carrots increase hemoglobin and are rich in Vitamin A and other essential nutrients that help in the growth of the baby. |
10.00 pm | |||
| Milk(1 glass) | 150 | 4 | Along with good nutrition, a glass of warm milk at bedtime helps in getting a good night sleep. |
| 2 dates (2 pieces) | 25 | 1 | It helps in maintaining Ph balance in the blood due to a rise in blood volume |
| TOTAL | 2600 | 77 | |
In the above given Indian diet plan for pregnancy, I have also mentioned some facts that will help you know why you should be eating the referred food and how it is going to help you in your pregnancy.
If you are looking for a gestational diabetes diet plan, check it here:
Indian diet plan for gestational diabetes.
– what foods to avoid during Pregnancy.
– what foods to eat during pregnancy
The above given Indian diet plan for pregnancy is a general chart and can be used as an example. But this Indian diet plan for pregnancy may or may not suit everyone as everybody has a different response to different food. The above given Indian diet plan for pregnancy is suitable for women who are free of all sorts of food allergies and do not have any complications in pregnancy. In case of food allergies and complications, we can plan a personalized diet chart to suit your requirement, please check our diet services.
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This post was Last Updated on March 29, 2020
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Hello Mam!
I have read your post very informative thanks for sharing this blog!!
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Hello Mam,
Im 27 year old, and im in first trimester of pregnancy. I have hypothyroid problem and im taking 100 mcg dose daily pls suggest me a good diet plan which support to control thyroid in pregnancy.
Pls help me.
https://www.dietburrp.com/indian-diet-plan-for-hypothyroid-during-pregnancy-manage-weight-and-complications/ cehck this
Hello Mam
I am 25 years old and this is my first pregnancy during my first trimester my wieght was 59 kg and now I am 26 weeks and 2 days pregnant My wieght is 75 kg please suggest me some diet I don't want to gain wieght please I want to maintain it by now what to do....
https://www.dietburrp.com/indian-diet-to-gain-less-weight-during-pregnancy/ check this . Dont worry
Nice
Hi mam i am 12 week pregnent my height 5.1 inch and my weight 59 ..i am underweight ya overweight. What is diet plan onderweight and overweight according to height and weight. Plz reply me
Hi Meenu,
To check your weight , you must calculate your BMI with the pre pregnancy weight , so we would know if you were in the right weight then or over weight or under weight . then see how much weight has increased since pregnancy .
Hi Doctor,
I'm due to periods on 15/02/2019 I have period like cramps and back pain since 4 days, but no sign of period till now. Could I be pregnant I'm really confused when should I test for Pregnancy I'm eagerly for the good news.
Thanks.
Hello Mam
I am 25 years old and this is my first pregnancy during my first trimester my wieght was 59 kg and now I am 26 weeks and 2 days pregnant My wieght is 75 kg please suggest me some diet I don't want to gain wieght please I want to maintain it by now what to do....
replied on your other comment . check the link
Hi Maria ,
hard to guess, you can do a pregnancy test after a month from your LMP ( last menstrual period date).
Hlo mam, I am 21 weeks pregnant please suggest me a proper vegetarian diet plan for good development of my baby.
I usually got constipation problem and acidity, please suggest someways to avoid them.I am having back pain and leg pain also I got my calcium checked it comes upto border line. I feel always hungry. Please also suggest me what is an ideal calorie intake for me during this time.
Thank u so much mam for giving such a big platform for consulting.
Hi Naina ,
You will find all your answers in the article above . literally everything is discussed at length . for constipation , you can try having a glass of warm milk at night with 1 tsp ghee. this will really help in relieving constipation the next morning.
Dear dependable, i have entered in the second trimester very recently.Gossips are there that I should take 2 eggs daily(1 boiled and other fried taking time 5 minutes to be safe from salmonella bacteria)and 750 ml or 1lit milk in any form. Protin should be doubled.Not carbohydrates.I am 23 aged, height 4 feet11inch and weight 47.6kg living in westbengal. Please make a diet chart for me.
Any sedentary pregnant woman diet plan
you can follow the same with a little less quantity then mentioned.
Hello Mam, this is my first pregnancy nt I'm 15 weeks pregnant. I'm staying in hostel nt doing internship in BDS. I'm very doubtful about my diet Dat it is inadequate for my baby. Since I'm far away from home, I am not able to eat leafy vegetables etc. My current diet includes : 8:AM- puttu, kadala or Dosa, sambar, or upma, or poori masala 11:AM-any fruits (apple/banana, cashews), 1.30pm- Choru, thoran, rasam, butter milk, pickle, fish cufry/Omlet 4:PM-boiled egg, 5.30:pm-green gram(half cup), 7.30pm-chappathi,chick pea curry/fried rice, chicken curry/Dosa, sambar, 10:00pm-1 glass milk. Plz tell me whether any improvement should be done in this
Hi Nazeera ,
definately some green veggies are needed .. you can also add more fruits to your diet ...