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.ย 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 Pregnancyย ย
Diet Plan For Pregnancy Ebook
We now have a detailed Diet Plan For Pregnancy Ebook.ย ย
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.
ย
Indian diet plan for pregnancy:
| Food Item | Calorie (Kcal) | Protein (Gms ) | Nutri fact |
|---|---|---|---|
Early Morning : (7.00 Am) | |||
| Rose Milkย ย ย ย ย ย ย ย (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 Rusksย ย ย ย ย (2 pieces) | 50 | 2 | Dry Carbs in the Morning helps in relieving Morning Sickness |
| Soaked Almondsย ย (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 Parathaย ย ย ย ย ย ย ย ย ย (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. |
| Curdย ย ย ย ย ย ย ย ย ย ย ย ย (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 upamaย ย ย ย ย ย ย ย ย ย ย (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 / Phulkaย ย (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 Paneerย ย ย ย ย (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 soupย ย ย ย ย (1 soup bowl) | 125 | 2 | —– |
DINNER (8.00 Pm) | |||
| Jowar / bajra roti with ghee (1 tsp )ย ย (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 / saladย (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:
ย Indian diet plan for gestational diabetes.ย
– 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,
I am 31year old and my hight is 5 feet. My weight is 56kg. I m planning for pregnancy and gone through my all body checkup. I am having hypothyroid = 11.60 and a Vitamin D is =19. my doctor also found that I am not immune to Rubella. So I have been vaccinated for that yesterday and suggested, not to conceive for three months due to Rubella vaccine.
Well, before pregnancy i would like to reduce my weight. Can you please suggest to overcome with hypothyroid and vitamin D deficiency. I am vegetarian . I love your plan that is given so what should I add more in thisโฆ Waiting for your response. ..Thanks
Hi Rit,
I dont think you should go for any crash diet for weight loss. but yes in the next 3 months time prepare your body by eating healthy . you can follow the above mentioned diet , but watch the quantity . have the prescribed food item but in less quantity . and make full use of your time , join some yoga / exercises / zumba / aerobics classes . these will prepare your body and make you tough .
Hi payal
Ur diet plan is excellent !!!! I m in the 21st week of my pregnancy its my second baby n i m 35 years old my weight is 65 kg n height is 5’2 feet
I m having multiple stone in gallbladder nn facing piles problem now a days !!! Plss recommend some diet plan or essential food items which I should take !!!!
Thanks in advance
Geetika
Hi Geetika ,
Thanks a lot for appreciation . it all basically sums up to having a lot of liquids in form of juices , water , skimmed milk , to be able to wash off the stones . avoid too much fat in your diet , and for piles , you can have a little isabghol with milk at bed time to get some relief . and follow the basic tips like avoiding spicy foods , avoiding too much raw food and rather consume fiber in a modified way , where in your cook / boil / saute your veggies and salads and then consume it instead of eating them raw.
Hi Payal
The blog and comments are very informative.
I’m in 21st Week of pregnancy, have always been eating healthyand continue to follow the same. Do we really need to up the intake of food, thought I necessarily dont feel hungry as the old wives tale says we should be eating more in pregnancy.
Also can you share your view on calcium and iron supplements. I have had conflicting opinions from the doc I go to, with one suggesting me and the other asking me to rely on natural sources for these.
Thanks again
Hi Pallavi ,
Its really good that yopu stick to healthy eating . well the urge of hunger differs in every women during pregnancy , some feel hungry as hell at all times , while some avoid the name of food and develop aversions. so its never the same for 2 women.
actually we all take it wrongly . pregnancy requires an increased calorie intake but that oes not mean you double the quantity of food to eat more . its not eat more for calories , but it is eat more for increased nutritional requirement. so even if you are not craving for increased quantity of food , make sure you have increased your nutrient intake.
yes iron and calcium are highly important to make your pregnancy go well . more over i would say it is the post pregnancy period that would get affected .forget others , ill give you my own experience . being a dietician , and an average healthy indian built girl , during my first pregnancy , i avoided the calcium and iron tabs , thinking i would obtain these nutrients from natural sources by eating well . and i ignored my doctors advice to take the tabs . i started eating a lot of calcium and iron rich foods . eating was in my hands , so i made full use of my knowlede . and my pregnancy went very well . it was only 3 months after my delivery that i started experiencing pain in lower back and my legs . and upon tests i got to know that was becoause of low vit D and calcium . and i was put on supplements . i felt much ,uch better after the 3 months course of these medications .
so the moral of my story was , science has really advanced , and we have excellent supplements in the market. although its not entirely right to remain dependant on supplements only. as eating natural food is always better. but during pregnancy , we should not take the risk of putting the unborn childs health on risk . and for the sake of the baby and your own future body , please take the medicines as advised by the doctor. and make sure you include a lot of rich sources of iron and calcium in your diet as well , abundance is always better than faling deficient.
Hi Payal,
The content and the prompt replies posted here are quite educative and informative. I am 15 weeks pregnant with height of 5’6″ and weight 71-72 kgs.
I am eating healthy and on proper times and my direct sugar intake is also very less only 2 spoons a day. My problem is that even after eating a wholesome meal i feel hungry. Even during my sleep in the night i feel hungry. Not sure what is wrong. Can you please advice.
Thanks in advance
Hi Arveena,
Thanks for the appreciation . your problem is very common in pregnancy . you tend to feel hungry naturally . which is really good. your fetus is asking you to nuture it well , and hence the hunger . ont worry , start consuming a glass of milk and an apple just before sleeping . and keep some biscuits besides you at night. the moment you wake up in the morning , have a white rasgulla , just squeeze out all the sugar water from it. and then on eat every 2 hourly .
The above mentioned tip is helpful in most of the cases . but an important fact to consider , something you cant ignore is , check your symptoms well . i dont want to scare you and hence im mentioning at the end. please check if you feel thirsty very often and if your urination rate has increased . hunger , combined with the other 2 symptoms i mentioned , can be suggestive of gestational diabetes . please check your family history . if your mom or your dad are diabetic, the chances are more . please stay calm , do not panic and for a day or 2 just notice all the symptoms. you may then report about it to your doctor.
Thanks Payal
I will monitor the symptoms if i observe i will consult doctor. But where i stay i dont get Rasgulla’ s. Any other alternative you can suggest.
you can have plain cheena instead . boil 1.5 glass of milk , at the end sitch off the ga , and add 1 – 2 tsp of lemon juice / vinegar to the milk and stir . the milk will curdle , you will see the water and the paneer part seperating . if not, add a little more lemon jice to it. then strain the water off , and use this paneer . you can add a little sugar , cut 5-6 pieces of almonds and add 3-4 threads of kesar to this mix and eat every morning.
Hi,
I’m 7 weeks pregnant and in previous I got 3 miscarriage b’cos there is no heat beat . In this pregnancy the FHR-125/mm. I’m non-vegetarian, is this safe for me or not. Please give me a healthy diet chart.
Hi Ranjani,
Dont worry sweetz, so far so good . you can refer the above menioned diet plan , it is ideal .
hi dear,
my self rekha thakur i have a three year baby girl . now i am again pregnant , my question is about my wait. after my first pregnancy i was gain 10 kg . before first pregnancy i was 54 and after pregnancy i was 64 . now my second pregnancy is start and write now my wait 65 now i am worried about the wait so how can i control this what type of dait i cAN FOLLOW please guide me.
Hi Rekha ,
It is not correct to think about weight during pregnancy. just avoid too much oily , fatty , fried food and eat healthy . the above mentioned diet plan is really ideal and helps in obtaining all the possible nutrients that are required for a healthy pregnancy , while allowing you to avoid unwanted fat weight.
Hi Mam,
I am 31 weeks pregnant. My height is 5.2 ft and pre pregnancy weight was 60 kgs. I’ve already gained 15 kgs and continuing to gain more. I am not sure what is wrong in my diet which is leading to such a huge weight gain. I am a vegetarian and my daily diet is as follows:
Early morning (5:30 AM)
Take thyroid tablets
Wake up (7 AM)
Drink 2 glass of warm water
Pre-Breakfast(8 AM)
1 soaked date
1 soaked anjeer
4 soaked munakka
4 soaked raisins
Breakfast (9 AM)
1 cup milk
1 spoon sugar
wheat flakes
6 soaked almonds
Go to office
Snacks (11 AM)
1 cup fresh juice (musambi/orange/watermelon)
Lunch (1 PM)
2 chapatis (without ghee)
1 cup dal
1 cup curd
1 cup cooked subzi
Post-Lunch (3 PM)
1 cup fresh orange juice
Back from office
Snacks (6:30PM)
1 cup tea
1 samosa/1 plate pav-bhajji/ 2 bread toast
Dinner (8:30PM)
2 chapati
1 cup daal
1 cup cooked subzi
Post-dinner (10 PM)
1 cup milk without sugar
Please let me know how to modify my diet to reduce my weight gain.
Hi ,
Your diet is good , and i woldnt suggest you any changes . the excess weiht gain may be due to thyroid . but 15 kgs weight gain is good and a sign of a healthy baby . just make sure you take your thyroid medicines right . nd do walking 3 times a day for 15 – 20 mins each .
Thank you Mam.
HI Payal,
Very much impressed with your responsibility in replying to all the queries. Thanks for your efforts! I am in my 23rd week 1st pregnancy, height – 163 cm , weight – 78Kgs. As per 2nd Trimester scan results, Doc said that my weight is normal, but baby’s weight is heavier (closer to maximum allowed standard) and suggested to avoid sweets / sugar. I use only half-sugar or even no-sugar for milk/tea. I am confused on how to filter out fat supply to baby or how to control baby’s weight increase.
Note – I had backbone disc slip problem and Ortho doc suggested to try the max for normal delivery than a C-sec. Can you please help?
Hi Karthika,
thanks for the appreciation. we try our best to help out everyone. in your case , there isnt really a way to filter out the fat absorbtion by baby whatever you eat is directly proportional to what will reach the baby . so all you have to do is eat healthy . yes , as he doctor suggested , avoiding sweets , excess salt , and fat intake is a good way to cut it down . consume more veggies and fruits even for your side snacking and also for main meals. salads and soups are must haves.
Hi payal
I m 15 weeks pregnant n can’t eat solid food my stomach doesn’t allow me to eat much….what to do ….I m very much worried..
Hi Shalin ,
dont worry , just a matter of another week. food habits would become a bit regular after 16th week . are you on calcium and iron tabs ? if yes , please check the timings , these tabs really interfere with digestion and can make food intake worse in a pregnancy . these tabs are important for sure and cant be ignored, but you can manage the timings and correct your digestion.
I am a Malaysian, i want to know more about milk with saffron, whats the purpose of drinking it and how to make it, how much saffron per glass and when is the right time to take daily, or it should be taken after certain weeks. Pls advice. thank u.
Hi ,
you can mix 4-5 saffron leaves / threads in a glass of milk . safforn helps in pregnancy to both mother and fetus. It aids in digestion, helps in controlling the mood swings due to hormonal changes in the expectant mother , and it helps in regulating a good blood flow to the baby.
saffron is good for skin, and the baby’s skin becomes soft and glowy if the mother takes saffron during pregnancy .
Hello Payal,
How are you doing? Payal I am 12 week pregnant. Having very bad nausea. With very sensitive nose. I can not tolerate food like veggi or dal smell. The moment I get smell I puke. Can not able to eat chappati as well.
I am only on fruits, some time eggs, toast, rusks, corn.
I am not able to eat anything else. I m high on fruits. Since from last 2 n half months.
I wanted to eat but can not able to eat.
Please suggest me some thing or diet or some idea so that I can eat else food as well.
Now a day my diet is:
Morning 3 banana, rusk n tea
In office at 11:30 I take one apple with some other fruit like strawberry
By 2 I take oranges, banana,chiku.
By evening rusk and some sandwich
At night sandwich, curd or some time pulao
Please suggest me something plz
Hi Supriya ,
I understand your situation . dont worry , this is a temporary phase and it will pass after a week or 2 at the max . dont worry , for now just eat whatever you like eating or appeals to you. try to eat the things mentioned in the diet chart above. has your doctor given any medicine for nausea and vomitting ? hope you are taking it . dont avoid these , they will make your life easier.
its 10weeks pregnancy. most of the time i dont want to take anything….but yes in breakfast t 7:45am i eat 2 chapatis with any sabzi or somtimes prantha. then left for work till 5pm but at 10am i eat 1piece of khajoor ,at 11am i take tea. and at 1pm i take lunch like rice dal & subzi… but i feel my appetite decreases day by day…and at 4pm i take tea n in between 8-9pm i take my dinner 2-3 chappati & subzi like cauliflower,saag,mushrooms ,muttor . at at 9:30pm 1 glass of milk luke warm or sometime cold milk….. i am not taking any almond,cashew or any dryfruits as i was told to avoid garam cheeze for 1st 3 month of pregnacy…pls suggest . i’m vegeterian too…
Hi Kusum ,
dear , you really need to improve on your eating . the time gap is too much , hardly any protein intake for proper growth , and the sabjis you mentioned are low in nutrient and contribute to gases . this will worsen your appetite. you really need to pick up on eating healthy. tea consumption has to be reduced and consumption of milk is to be increased.
trust me , there is nothing like garam cheez and thanda cheez when it comes to science. the key is eating in moderation . anything in excess is bad . so have almonds , kesar in your milk without any 2nd thought. khajoor is good , it will help in iron. you can also add anjeer. but you basically need to increase on your milk and milk product intake . you need to eat mpre healthy veggies like palak , carrots . please refer the above mentioned chart . use the dishes and food items mentioned to suit your convenience.
Hi Mam,
I Am A Vegetarian. i go for Work. now Am 28 weeks.Still i m Getting Vomiting and My Doctor Suggested To take Ondem Tablet Its Avoid Complete.
My Food Diet is
Morning 7.00 drink Milk With Safforn & Small Cup Coffee
8.30 Am : Breakfast Which Is normally Prepared At Home. like idli,Palav
10.30 am : cup Tea
11.00 Am : Biscuit & Almond,Cashew
12.00 Am : 3 of Orange & watermelon,sometime Cucumber.
1.30 Pm : South Indian Food like Rice & sambar
3.00Pm : 2 Apple I ll Have
5.00 Pm ; Cup of Tea
6.30 PM : Chats & Bajji,Burger,
9.00 pM : Dinner Rice & sambar and Curd Rice I have
10.00Pm : 1 Glass of Milk with Doctor Suggested Milk Powder.
above Given is my Daily Chart and my Neighbours are telling Coffee & Curd shouldn’t take.
Pls Suggest me my Daily Food Chart is ok Weather im Taking Healthy Food For My Baby or Need To Add some Protein Foods.
Hi Jyothi ,
The above mentioned diet is good . curd is good too. avoid only if you have cough or cold. and coffee and tea is better to be kept in limitation or its best to avoid completely. ondem doesnt harm , you should take it if the vomiting persists.
Hi Payal,
Thanks for the valuable suggestions you gave in earlier comments. I am in my 6th month of pregnancy, 29 years old, 70 kg of weight. My doctor has asked me to avoid bakery items, fried food, oil, ghee and spicy things. I wanted to ask how much should I avoid? Is it ok to have normal ghee on chapatis, small portions of fried items and bakery foods as snacks in mid meal. Because I just love to eat cookies, cakes and rusk.
lol ,
This happens all the time . it happened with me as well. you crave for the things that is asked to avoid. i dont believe in avoiding these completely unless you have blood pressure or gestational diabetes or any othere severe health issue . you can have jut a little.
Hi mam,
I am 26 years old and 7week pregnant. My height is 4’11” and weight is 60kg… My question is is I am over weight for pregnancy if yes how can I loss my weight during this period.. Please help…
Hi Suravi ,
weight loss during pregnancy is really not advisable. so dont even go there . Just eat healthy and make sure you walk for 30 mins every day . this will ensure that ypu will not put on fat weight , while healthy and clean eating habits will help in proper groeth of fetus without making you gain fat weight . just avoid too much fried and oily and sweet stuff. and please do not go or think for weight loss at this stage.
Thank you mam…
Hi.. I am in early pregnancy,, just want to know how healthy is banana shake,,? as m having it daily,,
also is isabgol safe in pregnancy, ??.. as m having to deal with constipation problem.
yes both are healthy and can be consumed in pregnancy
I m in my 7th month my height is 5.1 and weight is 50kg, could you suggest how much weight i need to gain and how.
Hi Rajshree,
in a normal healthy pregnancy a women puts on around 8 – 12 kgs of weight. there is no way that i can predict how much weight you will or you can put on .
hi mam,
i am 10 weeks pregnent .my weight is 51 Kg.i have severe vomiting problem for a whole day. i cant even take water . please give me a sugesstion and diet plan.
Hi ,
has you doctor given any medications for vomitting ? please let me know .
yes mam. They gave doxinate but it was not yet stopped and the medicine is not dissolving if i vomit after 5 hours of taking the tablet means the tablet comes as how i ate before 5 hours .And they gave emefilm but, no use. At last they gave emeset and rantac day before yesterday. Now, vomiting stopped in the morning but, after 4 pm it starts again and i had a pain in my upper stomach. But, doctors said its not a problem. am worried about the growth of my child because i cant able to eat any healthy foods. Because even though vomiting stops in the morning i cant able to eat anything even rice because of the stomach pain.
Hi ,
some women have this problem . it ok , it is too arly to worry about nutrition of baby . for now all you need is good folic acid and some medicine to stop vomitting. this may continue for 1 more month. so we can concentrate on diet after that . please stay calm and wait for the medicine to suit you.
I am pregnant for seven week. Just detected. Doctor hasnot prescribed any supplement for folic acid,iron or calcium. Are these badly needed? Pls help.
Hi Chanchal , folic acid is needed in the beginning of the pregnancy . and calcium can be started later . after 4-5 months. there must be some reason your doctor hasnt started you with these .. he / she is the best person to clarify on why not .
Hi Ma’am,
I am 25year old and my hight is 5 feet. My weight is 50kg. I m 6 week pregnant. I am having high thyroid around 17. I am vegetarian plus suffering from low hemoglobin. I love your plan that is given so what should I add more in this… Waiting for your response. ..
Hi Jaya,
add pomogranate and beetroot salad to the above given plan 2 times a day . and also eat lot of palak and use gur instead of sugar . use an iron kadhai to cook your veggies instead of the non stick pans and regular aluminium kadhais .
Thanks ma’am.. will try iron Kadai from tomorrow onwards.. .
Hello ma’am,
I have heard one should not take much of dry fruits during early days of pregnancy, especially during summers. But their are a whole lot of dry fruits in your diet plan.
Please tell me is it safe to have them.
Thanks
Hi Surbhi ,
almonds and walnuts are good for omega 3 and omega6 amino acids , date and dried anjeer helps in provision of iron . these are absolutely safe. yes there are cases where a person is allergic to them , ofcourse you need to avoid the dry fruits in this case .
Hi Payal,
I am really impressed by the sample diet plan, and more so by the amount of time you give to answer everyone’s query’s. I am 30yrs, 5′ 6″, my weight is 92kgs, 6 wks pregnant and my BMI is 34. I will write down my daily diet:
wake up at 6, 7:00 am : 1 glass of cold coffee and 4 soaked almonds, than i leave for work
I eat lunch at around 2/ 2:30 : 2 roti and vegetable, like ghiya/ parwal/ tori etc
I am back by about 6:00 pm and i eat 1 cup tea and 2 biscuit
dinner at 9:00 1 roti , 2 cup daliya , 1 cup yogert, 1 papad.
Am i eating enough, or too much or too less?
Do i need to gain weight during my pregnancy or reduce it or let it be constant?
I am taking folic acid and iron supliments..
Thanks in advance
Hi Sakshi ,
Thanks for appreciating my work .
1] stop the coffee .. add kesar and elaichi to your glass of milk instead .
2] no breakfast ?? badd for both of you . please eat a healthy breakfast .
3] no midmeal ? having a fruit is important .
4] add salads and curd / dal for lunch
5] midmeals are needed again , have a fruit / roasted channa , roasted fox seeds . etc
6] dinner lacks fiber .. please add veggies and salads .
weight gain happens , you cant run away from it . all you can do is make sure you gain hhealthy weight and not fat weight . avoid all fried foods.
Hi,
I am 6 weeks pregnant and still don’t feel any changes like nausea etc.Here is my diet plan.Please advice
7:30 am- Tea or a glass of milk.
8:30 am- Oats with milk and Sugar,Guava/Apple,4 almomds
8:45 am – Coconut water
1 pm – Lunch includes 3 Chapati with Sabzi and Dal/Curd
4:30 pm – Tea or cut fruit or Coconut water
6 pm – Apple
9 pm – 3 Roti and sabzi,Dal/Curd
Hi S NIGDHA ,
DIET SEEMS OK FOR NOW , BUT PLEASE ADD SOME MID MEALS IN MORNING AND EVENING , THE GAP SHOULD NOT EXCEED 2-3 HOURS .
Hi payal, really nice recipe. I stay in USA and am 5 weeks pregnant. Wt 72 kgs height 5 ft 3 in. I just have one question. My husband and I both work , so I generally cook lots of vegetables and chapatis on Sunday and refrigerate and eat during the week. Is it advisable to continue the same during pregnancy. It’s really tough to cook everyday in USA because we have to do everything on my own. No maid etc available .
Hi ,
yes i understand that convenience is also important . what i sugest is , go for the cooking ritual that you do , but a little extra effort is needed . include a box full of fresh cut veggies as salad for your lunch every day . also include yogurts and lots of fruits when possible . these things dont require much time and will provide all the needed nutrients in just the right amount .
Dear Payal am 21 week pregenent can you suggest me the diet plan early month to night my weight 56 right now or milk create me gas problm plzzzzzzzz help me….
Hi , Sure . please see this page – https://www.dietburrp.com/diet-services/
Hi,
Age 26, weight 68, height 5’4″
let me tell u what i m having,
Morning:
7:30: 8-10 overnight soaked black manuka & 1 glass warm water
8:00: 15 mins yoga(normal)
9:00: Nashta say, 4-6 overnight soaked almond, veg cheese(slice) toast n half cup tea, or upma or idli dosa or 1 roti n tea(whatever we all have)
10:00: 1 banana or 1 mosambi
11:00: 1 nariyal pani (around 12 buttermilk(on mood))
1:15: Lunch say, 1 roti n sabji(lauki, beans, kobi, parwal,etc..), little rice n sprouts dal(chowli, chana, moong, black vatana,etc…)Mix dal
1:30: Butter milk 1 glass
4:00: Half cup tea(mostly avoided) or 1 mosambi 15 mins walk
6:30: Vegetable soup(beet, carrot,tomato, beans, kobi , lauki, sweet potato)
7:30: 1 nariyal pani or 1 banana
9:00: Dinner as above only in sabji leafy are added palak, methi
10:15: 1 cup milk with 1 tsp ghee
And lots of water…..
I don’t have any other problem like nausea or morning sickness only what i m having is CONSTIPATION…
Very painful… :( :( Please Help…!!
Hi Kinjal ,
you havent mentioned how many weeks of gestation are you at . but anywaz, 1 roti only i a bit less for lunch and dinner . please increase the quantity there. rest looks ok . if defecation is there but is painful, then have 2 tsp isabghol with milk and ghee at night.
if you are on iron and calcium tablets , the timing of these tabs are important . never take these two tabs together. and for now please try to change the timings of these medications and see if it helps.
Hi, as my 5th week starts constipation problem is started, and yes defecation is there and its very painful.
where do i get this isabghol in medical store or general store, actually heard for first tym, i searched online
->Telephone Sat-isabgol (psyllium Husk)
->Sat-Isabgol Psyllium husk 200g
->Dabur Nature Care Isabgol (Double Action)
???
Still iron n calcium tabs r not started…
N i do increase amt of roti in lunch n dinner…
N yes my gynecologist suggest me to take kayamchurna but i m taking that bcoz i m trying for some natural remedies….
thanks for quick reply… Please help…!!!
Isabghol is natural dont worry . you can find it in medical stores or general stores too . all the names you have mentioned from online sites are the same , with different brands. take any 1 that you are comfortable with . dabur is gud/
Hi Payal,
I must b very stupid to share my toilet experience, but thanks mam what u suggest me. Milk with ghee ws not working but this isabghol rocks….. Most imp to share that it ws painless n smooth….. thanks a ton mam, thanks a looooooooooooooot…………………..
Hi Payal,
I must b very stupid to share my toilet experience, but thanks mam what u suggest me. Milk with ghee ws not working but this isabghol rocks….. Most imp to share that it ws painless n smooth….. thanks a ton mam thanks a looooooooooooooot…………………..
:)
Hi, I m 10 weeks pregnant. I m having constipation problem though i m having lots of fiber and 2-2.5l water.
Please help!!
Hi Kinjal ,
try having a glass of milk with 1 tsp of ghee every night at bed time , this will help . are you taking too much of calcium ? even that can cause severe constipation
hi,
i am 11 weeks pregnant my age is 27 height is 5’3.
my diet chart is
8:30 am 1 cup tea with 2 biscuits
10:00 am 2 roti with veggi
1:30pm again a tea and 2 biscuits
5:30 a fruit orange/apple/banana
7:30 dinner 2 roti and sabji.
i cant eat much otherwise it comes out.i feel so week some time what to do i am a working women.
Hi Deepika,
you r diet seriously lacks protein and calcium . it may cause trouble for you going further . you need to include atleast 2-3 glasses of milk with soaked almonds. also if you are a non – vegetarian , please use eggs. some more of salads and sprouts will add up to nutrients and fiber both
Hllo,,payal ma’am. I am pursuing b.sc honours in food n nutrition.i was jst making diet plan for a pregnant women bt was a little bit confused but after checking your article.i understood everything in detail & now it has become easier for me to plan.thanxx a lot: )
My Pleasure dear ! :)
Hi Payal m 8weeks pregnant. I m feeling nausea from few days. Nd dont want to eat anything coz of nausea. Pleaae suggest my diet chart nd m wrkng in hspital in a shifting duty
Hi Mandeep , the above mentioned diet plan is ideal for you in the beginning weeks.
my weight in only 38 kg and i have 1 month pregnecy i need to gain my weight so kindly provide me daily dites for it.
Hi Farzin ,
You can either follow the above mentioned diet or check this page to get a personalized diet chart – https://www.dietburrp.com/diet-services/
Hi payal.. i am 33 years old and weigh around 67kgs. Do you think once im pregnant (wt 2nd baby )is it okay for me to not cross 75kgs if I strictly follow your diet plan and do light exercises..i started my 1st pregnancy with the same weight and went up to 84kgs…had a c section then…i dont want to gain too much weight this time please adviseif its okay to eat nutritious food but in lesser quantities? And how should i go about it? Someone actually told me thay i must not gain more than 5kgs in my 2nd pregnancy that’s why im.worried..
Hi Madhurini ,
Normally in 2 nd pregnancy indian ladies dont gain much weight (ofcourse there are exceptions). If you are really taking a 2 nd chance , i feel you should not really wory about weight . rather concentrate on how would you eat well to make sure your baby has a proper growth pattern . dont worry so much. Because once you conceive nothing will seem more important than your and your baby’s well being.
Hi I’m ruchita Jain. Age 28 years weight 54 kgs 2nd pregnancy 1st baby is 7year old . I’m 9 weeks pragnent. I’m suffering from lower stomac right side pain & vomiting. I’m some blood & urine test . Urine infection seen so plz suggest ur opinion & guide me.
Hi Ruchita ,
for now, all the mentioned problems are medico related and not really food related . the vomitting and pain are both due to infection. please do as your gyneac suggests and once the infection comes down , we can concentrate on gettin gyou on a healthy regime .
hi Payal,
i am 34 yr my weight is 68 kg and my height is 5’4 now i am 7 week pregnant i have nausea in the morning and some time vomatting .i think i am not taking proper diet pls suggest me .
7.00 am one banana
8.00 am breakfast (poha ,upma,oats)
9.00 am some dry fruits( kaju,walnuts,apricot,resins )
12.30 pm one glass of salted butter milk
1.00 one big bowl of tur dal with one medium bowl of rice and one small cucumber
4.00 pm one fruit (pear,plum,banana)
6.00 pm some dry fruits( kaju,walnuts,apricot,resins )
7.00 pm one glass of juice (banana+ strawberry smoothies 0r mango juice mix with dry fruits n fresh fruits
8.00 pm some banana chips
9.00 pm 2 roti with sabji (lady finger,aloo,)
pls suggest me proper diet
Hi , You can refer the diet plan mentioned above .
Hi Payal,
I’am 27yr old with 5.4″ height, gained 10 kilos already. from 66 kgs to 75 kgs.I am doing pelvic floor excercises daily.
Right now I’am on my 30th week.As I’am a typical south indian my usual diet includes
7.30am : 1 glass of milk with 2 strands of kesar with small piece of rock candy
9.30am: south indian breakfast ( idli/dosa/rice items) I make sure fullness before i leave home for work.
11.30: small glass of milk with sugar
2.00 pm: As I cannot cook varieties ( I carry the same menu for my lunch)
4.00pm: small glass of milk with sugar
7.00pm: I crack on nuts/salads/tomato slices/bread jam/chocolate
9.00 pm: I have two-three chapathi/phulka with veggie
On the whole If I foresee most of my diet includes rice as a major contributor, except for dinner.apart from the diet I take thyronorm 100mcg everyday along with ferrous and calcium supplements as advised by my doctor.
I need your intervention and advise.
Hi Veena ,
Your diet looks ok , just add more fiber eat more greens and fruits. this will help .
hi Payal,
plz suggest a diet plan for pregnancy , am 31 yrs age ,pregnant 2nd time ,I am 6 wks preg. and my problem is that i am hypertensive, i Was a mild preeclampsic at my first pregnancy,
plz suggest some good diet to benifit me at my whole pregnancy…..and to cope up with high bp.
Hi, I m bit worried, I think m not taking proper diet for my baby…I m 14 weeks pregnant!
morning around 9AM I take one Orange or apple
10AM I take 2 Roti along with Sabji
after that around 11:30AM I take Nariyal Pani
around 12:30PM again I take 2 Roti and same sabji which I had in the morning
1:30PM I take tea with biscuits
around 3 again roti and subji
around 6:30 I take salad (cucumber & carrot & Apple)
8:30PM roti and subji/Dal
9:30 or 10 I take Milk.
Pls advise me what corrections I need to do in my plan and also pls advise which vegetables is best for salad and best fruits.
Pls advise me ASAP.
Thanks!
Hi Meenakshi ,
you are almost there , all you need is more green veggies and more protein in your diet through dals, sprouts and legumes , and increase a glass of milk . you could refer the the diet chart mentioned in the article. it has the names of all the veggies that are important for you at this stage with reasons of why they should be consumed and how they help . all the info you are looking for is clearly mentioned in the article.
Hi payal
Read all your articles, they are quite informative. But still i wanted to share my diet plan with you.
I m 32 yrs, weigh 72 kgs recently found abt my pregnancy.
I have hypothyroid since 2007, m taking 75mcg thyronorm.
Now my current diet is
8:00 am glass of warm water with lemon
9:00 am glass of almond milk shake wid half tsp sugar
10:00 am palak/methi/mooli parantha with little bit of brocolli mixed
11:00 am 5 almonds
12:00 1 banana
2:00 1 chapati with vegetable ( bhindi/ beans aloo/arbi)
4:00 1 katori curd with salt pepper pudina
5:00 fruits 2 apples 2 oranges 1 kiwi
6:00 1 glass tomato juice
7:00 2 cucumbers
8:00 1 chapati n dal
10:00 1 glass almond milk with little sugar
Plz guide me if i require to add anything or am i eating too much bcz before knowing about my pregnancy i have never eaten this much.
I used to walk half an hour on treadmill daily.
But now doctor has asked to stop bcz of previous complication. This is my first pregnancy and i can do anything for my baby. Plz guide me
Hi Prachi ,
no dont worry , you are not overeating .. most of your meals are fruits and salads which is good and nutritious and low cal . all you need to do is change sabjis , avoid broccoli completely . instead use more of other greens like palak , methi, you can also consume carrots , they are really good in pregnancy , include red pumkin , bottlegourd instead of potatoes and arbi . use the veggies mentioned in the article above . treadmill walks are not advisable in pregnancy , but you can choose regular pace walking on plain floor.
Hi mam im 6weeks pregnant and my height is 174cm n my weight is 83kgs now n im 27yrs wht is my diet chart n im working so pls give me gud chart in veg
Hi Prabha , to get a personalized diet chart, please see this page – https://www.dietburrp.com/diet-services/
Hi payal. My age is 30, weight is 63kg, my pregnancy week is going on 17week.. I want to good diet plan… I have less hemoglobin, and main my weight is gain more n more… so Please suggest me
Hi Priti ,
to get a personalized diet chart based on your individual requirement , please see this page – https://www.dietburrp.com/diet-services/
Dr I have a big problem of vomotting from starting in 2nd month. Plz advise me which diet is best for me. I cannot take my diet properly cause of allergy
Hi Sukhdev ,
are you on any medications ? take the nausea medications provided by the doctor. eat well , if you cant have much in the morning hours , consume whatever you like during later part of the day . have more liquids you will feel better and eat whatever makes you feel good.
Hi, I am planning for baby. When I went for general check up in Apollo gynic suggested me Folic acid 5mg tablets. Am fine n I work in an MNC. my age is 28yrs. I go for a one and half hour walk daily. My doubt is can I continue walking even after I get pregnant? Or walking while planning for baby is not advised? My weight is 68 kms and I am 5’3 height. I make sure I walk minimum 7000 steps daily during my walk. Can pregnant ladies walk Di’s long distances?
Hi Pooja ,
if you have been walking from a long time and your body is used to it , you do not need to stop walking . but walk on plain ground , not on treadmill. if this is your first time trial for pregnancy and you dont have any complication or history of miscarriage , you can continue walking at a medium pace. avoid very intence workout,
I am 30 months pregenent.as advised by my doctor my baby is weak.my hb is 10.4.kindly suggest me diet for next 2 months
Hi Anju ,
you need to eat more protein . and calcium and iron rich foods. i hope you are taking your calcium and iron supplements on time. food wise , if you are a non vegetarian , have more of egg whites and lean meats and fish , if you are a vegetarian, have moire of milk and milk products . legumes and dals and sprouts . eat something every 2 hourly . have more of red , green and orange and yellow fruits and veggies.
Hi Payal
I m 9 weeks pregnant and my weight is 65 nd height is 5-2″ and age is 32 .This is my first pregnancy as per your diet chart i m eating very less as i also taking medicine for vomiting nd nausea but still i m eating very less.My diet chart is:
11:00 am one cup milk with biscuits
2.30 pm two roti/vegetable or dal /curd (sometime)
6:00 pm 2-3 biscuits or Limca (softdrink)
7:30 pm 1 apple
8:00 Pm 1 roti (but rare once a week)
As i saw ur diet plan i observe that i m taking less diet or my diet is okk as per my pregnancy.
Earlier i was on weight loose program so i cut my calories in a day 1200.
Hi Minku ,
yes your diet is very less. you need to eat something early morning . start your day with a glass of milk and toast or with rasgulla. it is seen that when you eat something sweet as early as you wake up , the nausea feeling subsides and you can eat better . no breakfast . which is really not good for the baby .. please include some good nutritious food. your intake for now should be around 1500 – 1600 cals.
I am 11 weeks pregnant, taking the meal as given below:
– 1 apple 8 am
– 10 am – sandwitch/omlette or one paratha , some times sprouts with one glass of milk
sometimes dalia (oat meal)
-12 pm lunch roti/daal, rice/daal, roti/ sabzi
– 2 pm 1 anaar (pomegranate)
– 5 pm some fried channa or one apple
– 8 pm dinner roti/salad/sabzi
– 10 pm milk
is this diet is ok
diet looks ok , but you need to add more veggies thast provide nutrition . for ex – include beet roots , carrots , palak and methi , bottlegourd. you need to add more curd and milk .
Thanks for ur quick response. I am now taking more vegetables and salad in my diet.
:). thats good . all the best
Hello Payal,
Very informative article,i am in my 8th week of pregnancy with twins and have lot of tiredness n lethargy. Feel like sleeping most of the time,I am unable to cook at all.I do want to intake all the food u have mentioned above but as i have no help im unable to. I have a 6 yr old daughter as well.
MY DIET IS AS FOLLOWS
I have a glass of buttermilk in the morning and after a couple of hours fruits n juices.My lunch is minimal with rice n curry as im unable to prepare much.
I nibble on to some nuts have rusks in the eveng with tea.My dinner is light with idli’s or dosas.
Also i have been taking one 5mg of folic acid supplement in the mornings which contains vit B12 n DHA.how can i have a better diet and do i need to take 2 folic acid tabs as im carrying twins??
I am reallly worried about my diet pls advice
Thanks
Hi Mrs Kumar ,
ofcourse having a better diet means more efforts spent in cooking . you have to do either of the 2 , 1 . look for someone to help you with cooking . or 2 . get over the lethargy and try cooking . one easy option is if you cook enough at breakfast , you can have the same item for lunch as well. so that will save cooking time .
no , only 1 folic acid tab is ok . your doctor must have thought about all possibilities before prescribing it to you. obviously rest is needed. but eating well has direct impact on the growth of the fetus. and because you are carrying twin babies , you have to take care of the three of you at one time.
I want a proper pre pregnancy diet chart
sure . please read this page – https://www.dietburrp.com/diet-services/
I am 25 weeks pregnant n I’m 26 n my weight is 52 my problem is I suffered low lying placenta problem n now my HB is 9.4 this is my second pregnancy first is miscarriage I m afraid about my baby’s grouth plz help me what should I do and my diet chart also.
Hi Saba,
low lying placenta is a physical condition and there is no harm to the baby as such . so dont worry. yes, your weight is low. and you should eat healthy and take required medications and supplements suggested by your doctor. the same diet mentioned above will be of help.
hiii payal…
i m 8week pregnant now.. i m 25 yr old with my first pendency.. but i m too skinny.. my weight is 37kg.
i m badly suffering from vomiting and nausea and can’t eat anything.. i can eat very few things likes apple, milk, khichdi, veggi salad and other liquid things..what should i do??
Hi Sonica ,
This early in pregnancy you would face the problesms . just tell your doctor about them and they would prescribe the needed medication to keepo the nausea down . so that you can eat better. dont worry , all this will subside by the time you complete 3 months and that is the time when actual nutrient and food intake will matter. for now , just eat the foods mentioned in the article that provide good folic acid . and if eating early in the morning causes problem , then eat more at later part of the day . just feel happy inside . you would slowly start feeling better and will gain weight as well.
Hi Payal,
I loved your diet plan .I’m four week pregnant. I’m 5.2 height n weight is 68kg can please suggest me what kind of food I should take and how about the quantity. I’m not willing to put on more weight. Thanks
Hi Neha,
Congratulations dear . this is really not a time to think about weight. in pregnancy you tend to feel hungry and eat whatever quantity satisfies you . just dont overeat . and make sure you eat more healthy food. concentrate on eating more veggies , salads and fruits , milk and milk products . avoid fat laden foods like fried items , more of sweets and pastries. you could use the above mentioned chart for reference.
Dear Mam,
I am having my 4-week of pregnancy and i am suffering from a sense of vomiting , headache and loss of appetite, what to do please tell me as my weight is 45kg age 29 and height 5.2.
Hi Lokeshwari ,
congratulations. dont worry . this happens in early pregnancy . i hope you are taking your nausea and vomitting medications along with folic acids. start your day with a rasgulla. it helps in keeping the acid formation low and subsides the nausea and vomitting feeling.
Hi Mam,
Thank you very much for informative article. My wife is 10 week pregnent. 35 Age, 53 Kgs,Hight 5.7 We have one 10 year old baby girl. She is having nausea problem. She can not take solid food. She is on fruites and liquieds. Is tat okey if she is on this dieat? Can u please suggest what should we have to add in diet?
Thanks-Rrgards
hi,
actually nausea and vomitting will subside by the time she completes her first trimester. till then she can have what makes her feel comfortable. but because she is not having anything solid, she should eat something every 1-2 hours. also i am sure her gyneac would have given her some medicine for nausea and vomitting , please take them so that a little food intake can be increased. other wise she may land into complications.