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.
Indian Diet Plan for Pregnancy; The Food List
Meat, Poultry, Fish, Eggs, and Nuts
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.
Milk, Yogurt and Cheese
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.
- Fruits
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.
Vegetables
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.
Bread, Cereals, Rice and Pastas
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.
Fats, Oils, and Sweets
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.
Iron-Rich 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.
Folic Acid
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
Diet Plan For Pregnancy Ebook
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.
Indian diet plan for pregnancy:
| 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 | |
Please Note –
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.
Image: Copyright (c) 123RF Stock Photos
Hi payal,
Your article and diet plan is very helpful. But I have IBS, I feel my diet is not sufficient. I m 11 weeks pregnant, and I am unable to take milk or milk products, wheat products too. sometimes leafy vegetables also i cannot digest. I am working, my diet is:
8:00 AM: tea+ 2 biscuits
9:30 AM: rice (half cup)+ half cup dal+ some curry
12:30PM: rice (1 cup)+ dal (1 cup)+ some curry/ vegetable+ sometimes 1/2 egg (boiled)
3:30 PM: 1 fruit (banana/ apple)
5:30 PM: tea+ biscuit+ 1 small bowl snacks (upma/ noodle/ oats)+ 1 fruit
8:30 PM: 1 cup horlicks boiled in water
10:30 PM: rice (half cup)+ dal (half cup)+ vegetable (little)
Please suggest me what modification I have to do in my diet, depending on my food habit.
Thanks a lot.. I will wait for your valuable suggestion.
Hi ,
You need to include more protein . so if you are a non- vegetarian, include some good lean chicken and egg whites in your diet . fresh water fish if available in your area can be used too.
you need to include more of green leafy veggies as well as red and yellow colour veggies like pumkin and carrots.
Hi payal
I m 15 weeks pregnant but my problem is nausea and vomiting thats y I eat very less. I m so weak now and I m not able to take milk even a little. This is my first pregnancy and I m afraid about my baby’s weight. What to do. I m 27 n my weight is 53 n height 5-5. Plz help me out.
Hi Sadaf ,
the vomitting sensation will slowly go down as some more week pass by , for now are you taking any folic acid and vomitting tabs ? consult your doc and take them , you will feel much better and will be able to eat
Hi Payal
I am 6 week pregnant . I like your diet plan but I have some confusions as i read other article on other website that,
1) “As it has been strictly prescribed by doctors that intake of Vitamin A must be controlled because it may cause damage to embryo.
2)Reduce brinjal, suran/yam, papaya, celery, onion, chilli, garlic, ginger, pepper, asfoetida, mustard, bajara, carom seeds, jaggery from your diet. that can harm as abortion
and also Egg ,chicken, mutton, fish should avoid as well as curd , tomato should avoid coz it cause acidity is also right ?
Now i living in japan so i here’s diet as well as genes are different than us so japanese Dr don’t proscribed supplement so here diet is so important so please guide me.
thank you ..
Hi Sakshi ,
1] toxicity of This vitamin can cause issues , but 3000 μg/day is what any pregnant women can tolerate . are you consuming more than 3000 μg/day ? if yes , only then you need to avoid it otherwise it only helps in fetal growth . dont worry . if you have any confusions please clear with your gyneac.
2] Food causing abortion – i am sorry but most of the foods you mentioned here other wise just avoid the foods that you personally find hard to digest.
3] as far as acidity is concerned, if you are hyper acidic , then yes please avoid these foods , other wise there is no need.
do let me know if you need any further clarifications.
Hi paayal,
Very useful timetable
Currently I am on my 7th month and I am olready an obese person
i haven’t followed any diet chart as yet !!
I have olready gained 10kgs …
Can I start this diet chart from now on ?
Will it help me maintain my weight ?
Or is there any other diet chart which I will have to follow ?
Thank you in advance
Hi Kiara ,
for now , just eat healthy . avoid fried and oily food . other than that you do not need to worry about anything or avoid anything . just choose healthy food. hjave lots of veggies and fruits . good protein food will help too.
Hi My wife has the following diet …her sugar on high side 110/160 and she is 27weeks n 83kgs ,we have a 4 yr old so by the time she eats its 9am .
9 am – breakfast – idly / dosa / wheat upma / poha
11 am – butter milk wit some handful of nuts
Takes 2 hrs nap while my son at school to regain energy
2.30pm – white rice or 2-3 rotis wit veg curry n curd
5pm – drinks a glass of milk but says she is very hungry
6pm – fruit apple or banana
7or8pm – dinner same as above …. But wants to eat some thing different from wat she already ate ..but don’t know wat variety she can have that can b cooked easily
10pm she feels hungry and trys to eat a min dinner
Pls suggest wat variety of food that she can eat especially after 5 pm and how to keep sugar under control … Veg diet pls ..
Hi Sudhir ,
her diet seems ok , does she like brown rice ? she can include some brown rice for lunch instead of white rice . also increase her green leafy vegetable intake.
5.00 pm snack can include –
oats upama with veggies
oats and apple porridge (do not add sugar , apple will give it natural sweetness. you can add stugar for sweetness. )
whole what pasta with veggies
brown bread sandwich stuffed with veggies
2 pieces of khakra with curd / green chutney
1 fruit
salad plate
best option is to have a vegetable based soup
hello payal mam.
information giving by u is very useful.
I m 12 week pregnant having weigh 42kg. and age 25.
I m working woman. i can’t take medicine,becoz of vomiting.
plz suggest me diet plan.
Hi Kaushalya ,
you can refer the above mentioned plan . if you need a special personalized plan then pl see this page – https://www.dietburrp.com/diet-services/
I am two week pregnant
hi…..doctor
i m 36 month pregnant 7.30am have toast with a tea and lunch me roti ya pratha milk and almond early morning and eat fruits not a fix time almost time i m eating something….take a lunch roti rice and daal evening take a juise and dinner roti almost time ….i feel so hot….garm kaam khati hu …..egg ay dry fruit….ab m le sakti hu ye sb egg aur jada dry fruit can u help me …….i want a normal delivery i feel i m weak …..morning time i hv very tired……my foot very painful…. plzzzzzzzzzzzzzz…………… help me
thanks
Hi kiran ,
dont panic . these are symptoms of pregnancy and will be there. morning tiredness is very common. just make sure you eat all healthy food in regular interval an walk for 30 mins everyday . those who are physically active have a good chance of normal delivery .
Hi payal
I am 6 weeks pregnant. Can u plz suggest me the diet plan.
Hi Vaneet ,
sure we can help you – https://www.dietburrp.com/diet-services/
Hi
iam 20 weeks pragnent an have been diagnosed for gastational type 2 diabetic iam taking humalog insulin 3 times aday but still my sugar is high can i use thi dieat plan for me as u mention please help
janet
Hi payal
I read ur diet plan. It is wonderful. I am 6 weeks pregnant can u suggest a diet plan for me
Hi Payal,
This is Abinaya Prasad, m 21st week pregnant. M belongs to south india(TM). can you help me to give a diet plan with south Indian recopies.
Can i continue same diet until delivery or i have to change during pregnancy.
Thanks
Abinayaprasad
Dear Payal,
I’m 10 weeks pregnant. I’m residing out of India with my husband. Since I’m pregnant I’m waking up at 12:00 noon and not eating a healthy diet. My vomiting and morning sickness being the reason. I have continous bloating and indigestion. I have a very poor diet. I’d be glad if you please suggest me a healthy diet chart. I’m literally not eating any thing and even if I try and eat some rice or cereals I vomit immediately. Please help.
Hi Mariyam ,
sure . please see this page – https://www.dietburrp.com/diet-services/
Hi Payal,
I am 5 weeks pregnant. I read your blog here and it is really very helpful. I am a vegetarian and am having the following diet since last week:
8 am: Glass of milk with badam/turmeric(if I have cold)
9 am: Breakfast like Poha, boiled moong, jowar rotla with jaggery, paneer paratha
10 15 am: Vegetable Soup- Tomato, small piece of Doodhi, a small onion, a small piece of carrot, 4-5 french beans, small piece of beetroot, 5-6 leaves of Spinach
12 30 pm: Roti with any subzi, dal and some salad
2 30 pm: An apple
4 pm: A glass of juice
6 pm: We get snacks served in office but I’m not sure I should eat it. Its usually bhel/samosa/uttapam/paneer frankie. We get brown bread sandwich which I’m not sure I should eat.
8 pm.: Moong and Rice/Palak Panner or and Gravy and Paratha/veg cutlets/Dosa with sambhar
9 30 pm: A glass of milk
I leave home for work at around 10 30 and reach home by 7 30. I am confused on what to eat around 6 pm. Can you help me with what I can eat or carry in my tiffin at this time.
Thanks in advance for your help.
Hi ,
i think you are really taking good care of yourself and i wish you a healthy pregnancy.
i think 6 pm the mentioned snacks are fine . you should just avoid samosa , brown bread is very good , and you can go for 1 option every other day to include variety.
Thanks a lot for your quick response :)
Hello mam
I’m 12 weeks pregnant. I sometimes don’t eat much for dinner I Hv one apple tats it and I have Less milk as intake.is it fine?pls suggest me well diet plan I’m a pure vegetarian no egg.
Hi Rohini ,
please try following a good nutritious diet . we have mentioned one chart for your reference in the article above . if you wish to get a personalized diet plan , please check this page – https://www.dietburrp.com/diet-services/
Hi Payal,
I’ m 27 week pregnant . Now my weight is 54 kgs . Plz suggest my diet chat is correct or not. Any thing changes in my diet plan
8am – tea
8.30am- milk
9.30am- breakfast with veggies
10.30- orange
12.30pm- rice with curry and curd
3.30pm – mosambi juice
4.30pm- tea with bread
5.30pm- Apple
8pm- dinner
9pm- milk
Hi Gowthami,
what do you eat for your breakfast and dinner ?
hi Payal , I am planning for pregnancy is this diet plan works for me . Or any thing else is needed to add in it .
hI sINDHURI ,
If you are planning and havent conceived yet , just look for foods rich in folic acid , iron and calcium and consume that as a part of preparation for conceiving. you dont need to follow this diet as it is , just follow the guidelines for now. once you conceive you can follow this chart
Hi payal,
I am 32 yrs and weigh 115 kg. I am 5.9 tall. I have a son aged 5yrs. I am 8 weeks pregnant and very concerned about my weight during pregnancy. I want to connect with you personally and seek advice on my diet. Please help.
Thamks.
hi priyanka ,
you can write to me at payal@dietburrp.com
Hi Payal
I just got married i am of 31 years i wish to be pregnant soon what should i have to follow to conceive soon. To do discharge it takes much time and done rarely. Please advise me what should i do..?
Hi Daman ,
you should take foods that provide folic acid . some of them are mentioned in the article above
Hi Payal,
Thanks for your diet plan. I’m allergic to lactose in the milk, any other alternative sources of calcium you recommend ? Also can I substitute pita bread to rice so I can maintain a healthy weight?
Thanks
Hi Sam ,
you can substitute milk with soy milk / almond milk. add some sesame seeds for more calcium. yes you can have pita bread.
Hi Payal,
Iam 9 weeks pregnant and 28yrs and wt:69kgs ht:5:3 . I have pcos and Hypothyroid
Please let me know if my diet is okay?
Morning 9am I’ll have 2 slices of brown bread with butter and glass of milk with some almonds and some fruits @11am.
**eggs n meat 3 times a week.
In lunch 1-2pm white rice or
Chapati/Dal/rajma/chickpeas etc..I don’t eat much of veggies so I drink vegetable or green leafy veggies smoothies is that okay?? Actually I drink this smoothies in the morning itself . Will this effect my baby’s growth??
Snacks 4-5pm : fruits, cookies, nuts
Dinner 9pm : I’ll have chapati/Dal/lentils or sometimes I’ll have rava upma or idle n chutney.
Morning I’ll do prenatal yoga for 45mins
Evening sometimes I go for walk 20mins
Hi Priyanka ,
i feel you are following a good pattern . just include some more milk. bed time specially.
Hi payal, I m 12 weeks pregnant.have hypothyroidism and under medication.also iron deficient.suggest me a southindian style diet plan.
Hi Asha ,
sure we can help . plz subscribe to our services to avail a detailed personalized diet plan . if interested please mail us at care@dietburrp.com
Hi Payal,
I am 7th week pregnant house wife.I have no diet chart.Please give me diet plan chart. I m Vegetarian. Please help me out.
Hi ROOPALI ,
If you wish to get a personalized diet plan please see this page – https://www.dietburrp.com/diet-services/ every thing is same , just that we will concentrate on your pregnancy needs instead of weight loss.
meanwhile you can refer the diet chart mentioned above .
Hi payal,
I am 27 years old and 9 weeks pregnant.As my TSH level is more than 100 my doctor told me to avoid cabbage and cauliflower. Other than these two vegetables any foods has to be avoided?
Hi Rane ,
you can find the list of food to be avoided for thyroidd here – https://www.dietburrp.com/thyroid-and-weight-loss/
Hi Payal mam,
I am about 8 weeks pregnant. My height is 5ft 6 in and I am 26. My weight is 60 kgs. Actually, I was eating a lot in early weeks but now I don’t like to eat frequently. I do some moderate exercise with 30 mins walk everyday. My diet chart is like:
8am – cup of tea with 1 digestive biscuit (I couldn’t start my day without tea).
Breakfast at 10 am- one piece of fruit with berry yougurt OR 1 wholemeal bread with 1 egg omelette.
Lunch 1 pm-2pm- Bowl of dal/beans/mixvege/ meat curry and 2 roti with butter
Snack 4-5pm- banana + berries smoothies/ small plate nachos/ fruit chaat
Dinner 7-8pm- any curry+ 1 roti+salad.
I have some unnecessary fat on belly and thighs already. Please suggest me if I have to add something or remove something.
Thanks
Hi Kamal ,
congratulations. you need to include more greens in your iet . your carb intake is less too .. increase a roti for dinner , and something for breakfast too. this is ok for now , but you gradually need to increase your intake of calories by every passing trimester..
Hi payal,
I am 20 weeks pregnent i mostly eat cereal like oates,corn flakesor weeta bix for b/fast . is it ok if i dont eat parathas nd for lunch i eat white rice with daal and sabzi nd sometime dahi. i eat two serving of fruit i drink 2 glass of milk i dont know what to eat for dinner can you please suggest me anything but rotis if i eat them start having pain nd eating rice two time i have gain too much weight.
you can have vegetable oats uypama , vegetable khichadi , vegetable broken wheat daliya , also foods like idli with vegetable sambar and chutney will do .. pavbhaji made in a healthy way is good too.
Hi Payal,
I m 4 months pregnant and i m 70 kgs and my height is 5 feet. can u help me to maintain my weight and have a good health.
Hi Jyothi ,
dont think about weight right now . because if you eat little or avoid food , chances are it will affect your baby negatively . best is to go for 30 mins slow walks 2 times a day to make sure you do not gain weight at wrong places.
Hi Payal,
I am 35 and 10 weeks pregnant. My weight is 39 kg, height 5 ft with 100/50 pressure and 10 hb. I am suffering from IBS C(That means no dairy /nuts/ wheat product) and also have gastritis.I have vomitting tendency with bloating whole day. Can you please help me out with a diet chart that i can gain some weight and be healthy.
Oops, forgot to mention, i have piles and constepation so i dont eat any meat or egg.
Hi Payal,
I am 11 week pregnant (IVF).my wt. 62kg ht. 63inch. & house wife.I have no diet chart.I take roti 2 pes,sweet potato1 pes, coconut water,muri, rice2+2) cup,milk 1 cup,dal, fish/meat 2 pes,banana 1 pes & water 2.5 liter. Please give me plain diet plan.ur diet plan all items not available here.
After take meal my vomiting problem
hi shahanaz ,
which item is not available ? we can look for a substitute. if you want me to plan a customized diet plan for you , please see this page – https://www.dietburrp.com/diet-services/
Dear Mam,
My wife is pregnant.She is very simple.She eat normally we eat in a day like roti, sabji, some fruits. She never do exercise, but she do all work of home.So, my question is that what she should exercise or morning or evening walk.What should she eat ?
Hi Manoj ,
diet chart is mentioned above in the article , you can follow those guidelines. exercise wise , slow and easy walks is the best exercise during pregnancy. preferably evening walks are better during pregnancy.
Hi Payal,
3 day back i come to know that i am pregnant, i am really confused about my diet and meal chart. I prepare my diet chat as follow
1. Milk + Cookies (7 AM)
2. Tea (8 AM)
3. One egg omlette + one piece Bread(9.30 AM)
4. one apple and one banana(11.30 AM)
5. Rice+Dal +Fish/meat/chicken + vegetable (2 PM)
6. Tea + Snacks (6 PM)
7. three pic Roti + vegetable+dal+Milk (9.30 PM)
Please advice, my working schedule is 10 AM – 4 PM, so may not be able to follow the chart.
Also these day i feel that my stomach is loaded with food no matter i intake food or not, also lacking food cravings.
Hi Nasrin,
congratulations dear .. cravings will set in later , during the first 2-3 ,months , a lot of ladies lose their interest in food, while others fin d themselves overeating . so dont you worry at all . its all normal . the diet chart you made is good , just make sure you give yourself a lot of variety in terms of fruits and veggies to avail max nutrients. feeling bloated is a major symptom and happens to most of the ladies , dont stress yourself. just follow healthy .
hi payal ji ,
i am in 5th weeks of pregnancy and my height is 5.4 and weight is 90 kg… can i follow gm dite plan or do anything else for reducing my weight ….. plz suggest me what to do becoz i will get more weight during 7th month of pregnancy that will be harmful for my fetus … plz tell me what should i do or what diet chart i follow .. help me
Hi Shilpi,
please please please give up on the dangerous idea of following GM diet plan during pregnancy. it is very dangerous for your baby and you , such low calorie diet can cause underdevelopment, mental or physical disability in the baby and highly risky for you too.
instead of worrying baout weight , just concentrate on eating right and healthy food so that you do not gain any unwanted weight , and after the baby is born , you can continue with your weight loss spree.
Hi Payal,
At the same time I have a heat body. Are there any food items that I have to avoid in the chart that you mentioned and apart from those.
Thanks & regards,
Priya
Hi Priya,
no there are none .unless you are allergic to any of the food.you can use the menu and food items mentioned above .
Hi payal,
Thank you so much for your reply. It helped me solve most of my doubts. I really appreciate your time and interest to reply to all our queries.
Thank you,
Priya
Hi Payal,
I am 25weeks pregnant. I have hypothyroidism before pregnancy and as on today my hb and BMI are 10 & 29 respectively. I read in some other websites that a pregnant woman needs 2000 per day and in the last trimester 2200, is that true?
Can you advice me on how to plan my diet, so that I would not increase my much weight and also healthy for my baby.
Thank & regards,
Priya
Hi Priya ,
yes you have heard right . its basically 500 cals more than your daily intake before pregnancy. the best way is to to increase your diet with food which have more health factor than the calorie factor. you can also continue with slow walks during preganancy which helps in various ways.
Hi payal,
i’m 31 weeks pregnant.i’m 27 , my prepregnant weight was around 70. height 5ft 4.56 in. up to second trimester everything was good. i took chicken and egg once or twice a week.mostly i prefer fish. ate lots of vegetables. fruits not that much.last month growth scan was done and baby weight was 855gm instead of 1 kg. so i started eating more chicken, soyproteins, one or two egg daily(only egg white), milk twice daily. i cut short intake of rice. from first trimester itself i reducedt sugar intake. most of the time i dont add sugar to milk.may be once or twice a week add half to 1tsp sugar to milk. again scan was done. baby weight now become 1.5 kg. but now i’m 89 kg. i’m doing moderate walking in the morning for half n hour. i’m not sure about the quantity of snacks i ate.i dont know what to do? can you plz help me? can i reduce weight during this time in a healthy way.?plz suggest me what to do ?
Hi ,
Thanks for reading at Dietburrp . actually losing weight during pregnancy is really not advised, no matter how much you have gained. we could only reduce the amount of weight you gain further. because you are nearing your third trimester , no other exercises than walking will help , that too lesuire walks for 30 mins . you have already cut doen on sugars and rice which is very good. just concentrate on eating healthy . eat lots of veggies and fruits , and protein and less of carbs . this should help . and seriously dont worry about your weight but only baby’s development. and weight would be taken care of after the delivery .
dear payal mam. I am 18 week pregnant. can you help me to change my diet plan. the diet which I am taking is not good and I have sever constipation even I am taking gelusil and duphalac.
Hi Damanjit ,
yes we can plan a customized diet plan for yopu for pregnancy . please see our diet services page – https://www.dietburrp.com/diet-services/ please ignore the weight loss part. just read the basic guidelines . if you are interested to go ahead , we can plan for you . please mail us at care@dietburrp.com
Hi Payal,
I am 16 weeks pregnant and working from 8am to 5pm. I usually feel hungry in evening before dinner(9pm) and dont know what should i eat. Can you please also have a look to my diet and let me know if i need to change or add anythin. I am not sure about my diet plan, please help me.
7.30am – tea with toast
8.30 am – milk
10am – nuts like almonds,cashews, walnuts, raisins
11 am – 1 banana and apple
12 noon – lunch – rice/chapati with dal/curry
1.30pm – 3-4 small pieces of watermelon
2.30 pm- 3-4 pieces of pineapple
3.30 pm – baby carrots and celery
5.00 pm – tea
5.30 pm – sweet corn/ roasted makhana/ toast
9 pm – dinner – chapati with sabji/dal/curry
10.30 pm – half glass milk
Hi Swati ,
congratulations .
1] interchange the tea with milk and viceversa in the morning . start your day with milk , and then around 8.30 have tea
2] no breakfast ??? please add .. you can eat anything right from vegetable poha , upama, to idli sambar .
3] midmeal , nuts and fruits are fine .
4] lunch – no vegetable ? please add salads if not veggies
6] you need to eat something around 7 . you can have soups , roasted bengal gram dal , sandwich , salads , fruits , buttermilk , or flavoured milk .
7] ypou can also consider having early dinner if it suits your tiumings . thjios will help you ggoing ahead , for better digestion, gases and indigestion and constipation becomnes common after 20 th week .
Thanks Payal! Having breakfast on time is not working with me.. i usually leave for office by that time and dont get enough time to prepare it. Will add salads before lunch. Please let me knkw what kind of fruits i should eat more
Hi Swati ,
if no time for cooking , have lots of fruits , milk and cereals or sandwiches , or oats porridge ,. they hardly need any prep times, and you could always prepare for them at previous night to avoid delays.
all sorts of fruits are good , have citrus fruits they always help . basically anything that suits you and is easy on your digestion .
Hi Payal,
I am five week pregnant, I have Thyroid Problem and my doctor suggested me thyroid medication. pls suggest me which foods are more beneficial for me in this case.
Hi Rama,
what is important for you now is to concentrate on your pregnancy and continue with thyroid medications every morning , let the medication take care of your thyroid . be cautious
Foods to eat: Include a lot of carrots,whole grain cereals, avocado, apricots, fish, asparagus, olive oil and sunflower seeds.
Foods to avoid: Eat less of broccoli, Lima beans, cabbage, peanuts, sweet potato, mustard, kale, kohlrabi, linseed and soy products. These foods may interfere with iodine uptake in the body. Don’t cut these foods out completely, just keep these to a minimum.
Hi Payal,
I am 6 weeks pregnant , this is my first pregnancy and i could detect my pregnancy in 6th week only. Is that Ok.? I mean i am scared about the fact that i dint kno it in my first month, and i may not have not taken proper meals in 1st month. Can I cover it up now?
Thanks
Hi ,
congratulations dear. its absolutely fine . dont worry . happens with a lot of women. and its really no big deal . so now that you know you have conceived , follow healthy eating habits and maintain good health .
Hi Payal,
I am 2 weeks pregnant, Can you please suggest me a healthy diet chat which helps me in my dialy routine. I am working my working hours is from 1:00pm till 10:30 pm. My weight is 59kg and my height is 4″11inch. Please also share the do’s and dont’s in pregnancy. IF you can share the monthly diet chat that will be a great help.
Thanks…
Hi Bhawna,
sure i can help you , will have to plan a personalized diet chart for you . please see the link to avail a diet plan based on your requirement.
https://www.dietburrp.com/diet-services/
Hi Payal
Your diet plan is great. I am 1 week pregnant and wanted to know of adding pulses and sprouts into the diet.
Regards
Prajakta
Hi Prajakta,
yes you can sprouts and pulses . but these are heavy on digestion and can cause severe gas problems. hence we avoid it in raw form . you can try it in cooked form on a day to see how it suits your digestion. and then you can decide on it .
plz mam send me ur vegetarian diet plan . m 4 months pregnant . Paz tell
me the quantity of milk I should taken per day. what dry fruits can I eat in this time. plz send me full diet plan. required in pregnany
Hi Manju , to get a full diet plan , plz see this page – https://www.dietburrp.com/diet-services/
Hi payal,
I am pregnant and its the first month of pregnancy .can you please help me with my diet what food I should take.i work from5:30 pm to 1:45 am I leave from home at 3:30pm and reach office by 4:30and in yhe night am home by 3am.due to my shift it has become very difficult wat to eat as I often miss my breakfast due to sleeping.by the time am awake i just look for a cup of tea n I dont feel like eating.i go empty stomach n once I reach I crap tea n patties/maggie.please help me to overcome the diet considering tat I sud take extra care for my baby n I really need a change in my eating habits.
With high hope …..
Regards,
Mayo
Hi Mayo ,
i am afraid these timings and food habits are really not going to help you in your pregnancy , you need to do something about your shift timings . if this is out of your control , then you must properly plan your food . maggie and patties are not enough nutritionally . you can have the food items mentioned above in the plan at the timings that suit you , and make sure you eat every 2 hours even during your working hours.
Hi Payal,
Thank you for this informative article. I’m 6 weeks pregnant n underweight and do not tend to put on even when I’ve healthy n proper meals. I’ve had a miscarriage last year and now I’m very tensed.. also due to nausea, I’m unable to have large quantities of food at a time. Rather I do not feel like eating when I look at the foodstuffs. Kindly suggest a plan or foodstuffs that can help in combating nausea. Thanks.
Hi Daisy , its going to be like this for the first 3 months . hope you are taking folic acid, it helps in nausea. try to eat small quantites of food at a time , and keep away from smell of food, this will help in nausea.
Hi payal
I am 26 weeks pregnant, BMI is 27, weight 67kg, height=156cm, age 26years. I eat more dry fruits, milk twice a day, chapatis, rice twice a day with sambar and curry. can you give me some tips
Hi Manju , you need to add more veggies and fiber to meet your vit and mineral requirements . why dont you follow the above mentioned pattern , you can have rice at one time of the day .
Hi payal
My weight is 84kgs and I’m trying to lose weight. Pls suggest me to how much weight lose is safe per month and also a south Indian diet plane
Hi Jyothi,
sure we can help you . please see this page – https://www.dietburrp.com/diet-services/
hi
Hi payal,
I can not stand the taste of milk and its smell though i have tried many variations but i always end up vomiting ….can i replace milk with yogurt/curd.i guess both have same nutritional value.pls suggest
Hi Sapna,
yes you can try curd / yogurt . these are more or less same in nutritive value. you can also try having cheena / paneer early in the morning or in place where milk is mentioned in the plan .
Hi Payal,
Thank you for your reply, is it possible to reduce 5 to 6 kg weight in one month.if its safer way to reduce mean i go for it,by the next month i can plan for conceive.please suggest your diet regime.my one more question for you ,is safer for pregnant lady do walking during 1st trimester till end of pregnancy journey.
Thank You.
Hi ,
planning for a baby while exercising and doing a weight loss diet is risky , hence decide on either. i woulod not suggest u to take this risk , as brisk exercises may lead to severe consequences.
Hi Payal,
I am 5 weeks pregnant and very overweight. Doctor prescribed me for complete bed-rest. I can only come out of bed for taking bath and using toilet. Do you think if I follow your diet I will gain more weight or can you suggest any alternative diet. I am always feeling hungry. Plz help.
Hi Manishita,
the above mentioned diet plan is very healthy for you . you can have the mentioned items in reduced wuantity, but the menu is really helpful for you and baby both.
Hi payal
I loved your diet plan I am 1 week pregnant bt a lil overweight I wanted to knw some tips for maintaining weight in da first trimester plz plz help
Hi Amreen,
First of all congratulations. well in the first trimester , include a lot of variety in your food like mentioned above , just control your portions. but dont over do the diet. eat everything but in limeted quantity and at small interval. and never starve yourself. you should also do 30 – 35 mins walking every evening. this will help you gain weight in limitation and will help in good growth of the fetus. let me know if you have any more questions.
hi payal
my weight is 73 height is 5.2. by next month i want to concieve.is it safer for me to start pregnancy.i am bit worried about diabeties i may face this while pregnancy since i am overweight.can you suggest me.
Hi Preeti ,
i would suggest you to first try to lose 5 -6 kgs of weight and then plan on conceiving . this will be good for both you and your baby.
Hi Payal,
while pregnancy days i can add cornflakes,muesli,even oats for daily breakfast as alternative ,i want to add red boiled or brown rice, boiled eggs(remove of yellow) for lunch ,does it works safe for pregnancy? as i am vegetarian suggest me very rich protein content in food.
how long i must go for walking during pregnancy(1-9 months)? is walking really help full,benificial to maintain ideal gain of weight during pregnancy.
my last question is please suggest which is suitable diet during pregnancy in order not to gain lot of unnecessary weight as i mentioned early that i am overweight.
Thank You lot in Advance
Hi Preeti ,
thank you for reading at Dietburrp. diet wise the changes you have mentioned is all good . you can have those . protein sources for vegetarians are – milk , curd, cheese, paneer, soyabean, channa, rajma, red gram dal , other pulses and legumes.
you can follow the above mentioned diet plan , this will help you in gaining healthy weight and only the required weight. walking for 15 – 30 mins twice a day is beneficial if your health allows.