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 Preeeti,
I m 26 weeks pregnant my age is 26 yrs old & height 5.4 ft , before pregnancy i was 65 kgs and now i m 79 kgs i have gained almost 14 kgs till now so pls suggest what is ideal weight to be gained till now. and pls suggest whether i m overweight .
Also i have swelling only in my right leg . Pls suggest
Hi Priyanka , on a n average an indian women gains around 13 – 14 kgs weight during pregnancy. you need to check your diet / bp for swelling and start evening walks.
Hello mam
My wife is pregnant she is 8 weeks pregnant. I want to know that is it safe to eat dates in summer. I think your diet plan for winter would to like tell diet plan for winter.
Thank you…..
Hi Nitin ,
there is nothing weather specific about the above mentioned diet plan . you can use all the mentioned items in any season. if a particular food is unavailable due to weather , you can skip that and replace it with any other veggies from the chart or the other ones mentioned in the article.
I want a suggeation for pregnancy.i have 5 weak pregnamcy.what shoude avoide in this period
Hi Sandhya ,
All the dos and donts are mentioned in the article above .. please read the article to know the answers . if you want to enquire abt any particular food , let us know and we shall help you ./
Hi mam
I m 8weeks pregnant .I m not able to eat anything like u said in diet plan.I have lot of acidity problem,nausea,and sometimes than I vomits.urine infection n mild gastrites.plz tell me atleast what to eat that will b good for my baby n for me to.plz help me..
Hi Simran ,
you will not be able to eat well until your infection is treated . hence take the prescribed medicines by the doctor , the nausea and acidity and dislike towards eating wil automatically resolve and you can resume to eating healthy food . no matter what i prescribe you right now , the urine infection will get any eaten food out of your system .
hi mam
mam i am preganant . so i want to know the diet chart . my age is 27 yrs height 5.4 weight 64 kg my pregnancy starting.
Hi Uma,
congratulations . you can refer to the above mentioned chart
Hi Dr. Payal,
I really appreciate the ur in denpt response on each query. My wife is 32 week pregnant she is 32 year old weight 79/kg. This is our baby.
As per the US reports baby grorth is slow. She is taking appropriate diet as mentioned in ur above blog. And she is taking medicines irobish, V Cal, VRZ gold, gestine, ecosprine, lobat, arjin,mama protine. Now doctor advised for 7 days sling of alamin. Pls advice how baby growth can be improved..
Hi Ankit ,
if she is eating well , then this can be a physical issue , only medicines can help . just ask your wie to have some fruits and lots of veggies . less of fried food. continue with the medicines as well
Hi Payal,
I am 5 week pregnant and have following queries for food,
1. can I have egg and chicken as both are consider as hot category food.
2. soft cheese is not safe to eat but what about mozzarella, can’t see much info abt it.
3. also tell us about puffed jowar / jaggery / corn / olives are safe to eat.
Hi ,
1. YES YOU CAN HAVE THEM , NO ISSUES.
2. you can have mozzarella
3. puffed jowar is safe , jaggery is very gud if replaced with sugar, corn and fresh olives are good too.
Hi mam…
I am 72 kg and am 4 weeks pregnant now..wch diet shd u follow
you can refer the above mentioned diet plan
Hello there…it is very useful diet plan. I want to know why we should soak almond and benefit of adding rosr syrup in milk …..thank you.
Hi Trupti ,
soaking almonds helps in better absorption and utiliztion of the nutrients that almond provides . rose flavour was added becoz in general a lot of women do not like plain milk and they usually have early morning nausea . rose flavored milk cools down stomach acid . you can use any other flavour too. also there is an ancient indian myth that eating white and light coloured foods early in the morning results in baby having a fair skin . not that i believe in it, but there is nothing wrong in accepting things that do not harm any one and may rather cause some good to some one.
Hi payal
I m pinki . I m 9 week pregnant . but my doctor say ,my baby is grow slow . baby is show 7 week . l m very scared . doctor say ,I eat properly diet so my baby grow and cover 2week.pls give me a perfect diet chart .pleaseeeee.
Hi Pinki , the above diet plan will help you . dont worry. it will be fine , this is just the start . make sure you eat lot of almonds early morning and at bed time along with anjeer
Hi
I am 13 week pregnant. I was following the prescribed diet above regularly but from 2-3 weeks I can’t have milk & dates.I haven’t taken a sip of milk even.having a cup of curd daily. Please guide me.in what way can I substitute the milk?
2. I can’t eat much used to feel hungry but sometimes ignore due to feeling low it.how to deal with this?
1] you can substitute milk with curd , cheese and buttermilk . if you dont like hot , take cold milk.
2 i am orry i did not understand what you meant. can you please clarify
Hi ma’am
I am 4 months pregnant and my doctor always complains about my poor diet. I stay with my husband but still nice being alone have to do most of the work can u suggest some easy plan. Also can I have Maggie in morning as I love eating it an time and after pregnancy I have developed more liking towards it
Hi Devyani ,
maggie is ok , but too much is not good , coz there is no nutrition in it. you can add veggies to it to make it healthy. you can have raw fruits and salad , they are easy to arrange , you can have dry fruits. milk and yogurt , coconut water , these are healthy items and do not require cooking
Hi
I am 14 weeks pregnant working woman with pre pregnancy weight of 86 kgs and my diet is as follows
@8 thyroid medicine
@8:30 tea with 3 biscuits
@9:30 i cup yoghurt and small plates of mixed fresh fruits _watermelon/ orange /grapes/ guava or whatever is available)
@11 one daab ( coconut water)
@1:30 1 bowl vegetable and 4 small chapatis
@3:30 tea with 3 biscuits
@6 some fruits with snacks (usually something like khakra)
@7:30 1 glass milk with mango ( aamras)
@10 1 bowl vegetable with 2 medium size chapatis
Please suggest changes as my doctor has advised not to put on much weight during pregnancy as i am already quite overweight
hi vaibhavi,
other things look giood , you just need to add more protein .. add milk in the morning and at bed time .. breakfast is missingb .. have little qyuantity of poha or any other snack for breakfast along with fruits
Hello payal i am 5 month pregnant,m wrry about my weight which is 50…m taking mch food ..bt still …no weight gain..plz tell me hw to increase …
please include egg whites , dry fruits and milk in your diet. if stiull no weight gain , please let your gyneac make the required thyroid tests.
Hi Payal ,
Very informative blog…. I have low thyroid and am three month pregnant. I am quiet worried . Can you suggest any particular diet to boost my thyroid level.
Thanks
Swati
Hi Swati ,
there is nothing much ypou can do about thyroid during pregnancy . just be regular with your medicine. and follow the regular tips mentioned in the article here – https://www.dietburrp.com/thyroid-and-weight-loss/
Hello Mam,
I am Jani.
My wife haves 12th week of pregnancy.
She has history of missed abortion last year(March’15).
Her Diet plan is as follow:
9:30 – one Khakhra
1:30-2 – Lunch – 1 or 2 Chapati and small bowl Vegetable
5- one khakhra
9 – Dinner – 1 Roti with Vegetable and Rice or Khichdi
Please suggest us required changes.
Further, please let me know whether she can take almond and dates. elders are refusing to take almond and dates.
Please suggest changes.
Hi Jani,
yes she can take soaked almonds. that is actually good. her diet needs a ;lot of changes. the best way is you should refer the abpove mentioned diet [plan. the suggested foods contain folic acid that helps in pregnancy and reduce risk of miscarriage.
Hi mam i am 10 wks pregnent wth twins.i am 28 yrs old wth 55kg wt.plz guide me with pRoper nutririon plan.thxs waiting for ur reply
Hi Ummehani ,
we would have loved to help you , but we have halted our personalized diet services till next month . however you can refer the diet plan mentioned above this will help you in getting good nutrition. you can adjust the quantity of food acoording to your appetite.
Hi payal , i m 21 week pragnant , is it harmful to hav a cup of tea daily during pragnancy.
Hi Komala.
1 cup tea in a day is ok . just avoid it on empty stomach . or early in the morning . you can have it later inb the day
Hi, your suggestions are good.
please tell me what is rose flavoured milk? is it rose water added to milk?
also we keralites usually have motta rice for lunch. how will you replace lunch with rice.
you can have rice , with vegetable based sambar and lots of salad , for your lunch . just make sure you add veggies in any form .
Hi ,
it is rose syrup , something like ruhafja.
Hi payal
I’m 32 weeks pregnant with twins,
My Pre preg weight was 93 and now I’m 125, my diet is
@ 9 soaked 10-14 almonds, half glass milk with 1spoon of pro pl
@10 breakfast like parata with chutney or curd,upma,pua,puri bhaji,daliya..
@12 will have buttermilk or coconut water with few dry fruits,like pista 10 PC,apricot 2 PC,anjeer2 PC, black grapes 15 PC
@ 2.30-3 lunch like jowar roti subzi and curd, n salad like cucumber
@4.30-5 will have fruits like Apple,pomogranate, orange,kiwi,pear
@ 6.30-7 will have dinner 3 wheat roti with subzi and salad
@ 8.30-9 will have strawberries milkshake..
This is my diet some variations will be done with fruits n dry.fruits.. Is this OK or something I need to change.. Suggest me..
Hi Varsha ,
twins .. wow , congratulations . your diet seems ok , dont worry . i can understand , diet for a twin pregnancy can be really challenging , but you are going good .
Thanks.. I need to ask u about high blood pressure, what should be avoided. And how to control it, I’m taking medicine too but still my bp is high, any diet recommended?
nothing specific for now , but definetly lower your salt intake . best thing is eat sendha salt / rock sa;lt instead of the regular table salt.
Hi….. I’m 4 weeks 3 days pregnant plssssss advice me for diet chart what to take or notโบ n I’m professional lecturer…..
Hi Rajni ,
all your questions are answered in the article above with details of how each food will help you during your pregnancy . you can refer to the above mentioned diet plan as well. it has helped a lot of our readers
Hello Madam,
I am 21 weeks pregnant. I want to know what should be my diet plan.
Kindly advise.
Regards
Priyanka Sinha
Hi Priyanka ,
you can refer the above mentioned plan .
Hi payal
I’m 32 weeks pregnant with twins, my Pre preg weight was 93 and now my weight is 124, I’m vegetarian and my diet follow as
@ 9 ,2 glasses of water n soaked almonds 10-15 PC’s n milk with pro pl
@ 10 will have bf’s like upma/pua/parata with chutney or curd, puri bhaji/ daliya
@ 12 will have Coco water/buttermilk with dry fruits like pista/black grapes/anjeer/apricots/handful of walnuts
@2.30-3 lunch- three jowar roti+subzi+ salad like cucumber n curd sometimes
@4.30-5 fruits like pomogranate oranges apple kiwi pear
@ 6.30 – 7 dinner wheat roti 3 + subzi+ salad or sometimes dal fry
@ 9 will have strawberries milkshake or hot milk with protien shake,
This is the diet I follow and water I drink approx 15-18 glasses per day, pls suggest me m I eating more or should I do any changes in my diet.. Pls help me.. Waiting for ur reply..
Thank u..
congratulations dear . looks right for now.
Hi Payal,
Iam lakshmi 8 weeks preg, suggest any change in my follow diet
7:30– 6 soaked almond+ 3 dates
9-9:30 – 4 or 5 idle/ 1 dosa/ a cup upma
11:30 – glass of milk/ fruits(pomegranate/oranges/apple)
1:30 – lunch cup rice with curries(tomottos/dal/veg leafy/capsicum/drumsticks etc)
3/4pm – fruits(pomegranate/oranges/apple)
8/9pm – dinner
Walking 15 mints after dinner
10pm – milk
Hi Lakshmi
congratularions . try to include a glass of milk in the morning with almonds. a fruit will be a good idea too/ lunch is ok , try to include some salads . inclue milk or any midmeal between 4 pm and dinner time.
Hi mam, I am Rosy.
I am 13 Wk pregnant. pl see my diet chart & suggest if any change required.
morning 7 ,1glass lemonade, 6 soaked almonds, 5 dates
breakfast at 8- poha/roti subji/dosa chutney
At 10 am – 1 banana,1 glass milk with mothers Horlicks.
At 12- coconut water,1apple,1 orange,1 chikoo, 1/2 anar.
Lunch at 1:30- khicdi/rice, daal,curd,pickle,salad(cucumber, beet,tomato).
At 5-6 pm- 5 wheat rusk/1 roti/1 plain does.
At 8-9 pm- 2 roti,chicken/mutton/egg curry.
Is this dist chart is good or I need to add somthingelse to it. pl suggest.
Hello ma’am
I am 6weeks pregnant
My diet as per now:
@8 thyroid pill empty stomach
@ 8:30 rose milk+soacked almond+2 dates + 2 rusks
@10 1 or 2 oranges
@12 one paratha
@12:30 lemonade
@2 lunch- 2 chapati+ sabji+ curd
@4 one fruit
@6 cup tea & biscuits (parle G)
@8 snacks
@9:30 dinner – 2 chapati + dal+ curd
Around 11 start feeling hungry :(
Please suggest some midnight snack & evening snack.
Is this diet is ok.
I have high cholesterol too
5’3 height
67.5 kg weight
hi , rest is fine , but you ned to have proper breakfast. at 11 in niht you can have milk with rusks or fruits
hello mam I am 7week pregnant my diet morning time glass of milk and brain flacks after two hours oranges then lunch time take daliya khicdi/chana daal/sabji.and dinear is ots upma/ daliya/glass of milk Is this enough or should i be taking more ? and one other things I face constipation problem please give me some advice thank
Hi Richa,
you havent mentioned anything post lunch and before dinner . please include some good healthy snacks. your diet lacks fiber and more nutritious foods needs to be added. the current diet will work only for 2-3 more weeks , but will not give you eough nutrition . please try to refer the diet plan mentioned above and follow the routine as per your timings . it will really help you in great ways.
Hi, I am 5 week pregnant.
I follow the below diet plan
i Start my day with 2 glasses of water
8.30am Tea n biscuits
9.30 am 1 banana n a glass of milk
12.30 : 1 bowl of salad
1.30 : 1 bowl soup ( Spinach / Spinach tomato / tomato Bell Peppers / Broccoli + 1 roti + 1 small bowl sabzi / Rice n Dhal 1 cup
4.30 : 1 fruit
6.30 : 1 more fruit
7.30 : Khakra
8.30 / 9 : Dinner , 1 roti, 1 sabzi, rice dal, 1 carrot / cucumber
Please advise, i am borderline diabetic so a little worried abt the food i eat.
Hi Nikita ,
1] you can skip the banana and have other fruits like apple instead.
2] it will be best if you can switch your early morning te and then milk . and do vice versa. it will help the baby more.
3] make sure you do 5- 10 mins walk at home after the main meals.
4] breakfast is missing . please add something solid at 9 – 9.30 . like oats / daliya , this will not affect sugar dont worry .
5] rest all looks fine for now, but going further , you will have to increse your quantity of roti in lunch and dinner.
6 ] please include some curd / milk / paneer / nuts in between timings , to increase protein
Hi,
The site has really good information.
I am 16 weeks pregnant now and had a miscarriage earlier. I have regular constipation and vomiting. I am from Hyderabad. Could you please suggest some diet plan to do better.
Thank you in advance..
Hi Anitha ,
Thanks . I would have loved to plan a personalized cuisine wise diet for you , but our diet services are halted for the month, and hence i wont be able to help much . but you can definitely get a little creative and use the mentioned food items to get the most benefit from them . and use it in your cuisine receipes.
Hi madam,
I am Goutam, My wife is 3 weeks of pregnant, she is taking tea & biscuits in the early morning, rice & red gram dhall in the afternoon , and finally chapati dhall rice chicken in the night
, I am very confused that what she should needs to maintain ? Will wait for your valuable suggestions.
With best regards
Goutam.
Hi Goutham ,
actually the above mentioned diet plan is perfect for early pregnancy as it contains a lot of foods with folic acid that support pregnancy in the first 3 months . its healthy , ideal and nutritionally adequate for th health of expectant mother and growing fetus.
Hi m sarika and my height is 5 with 62kegs of weight and I am
7week pregnant..I think my diet is not ok..Pls have a look..in morning around 8 am one glass of milk and one Apple..around 11 one glass of Orange or carrot juice..around 12 2roti with one sabji around 3pm 2 roti sabji curd..around 6 one glass of milk..around 7 any fruit mostly pomegranate around 9 2 roti with dal…
Hi Sarika ,
you need to correct your timings most importantly . the gaps are lot and breakfast is very delayed. you are missing out on nutrients because of that. refer the above mentioned chart and try to include the mentioned food items and veggies.
Hi,
My Wife is 5 weeks Pregnant her weight is 52.6 and height is 5.4″, and diet includes
Morning ( 7:30 – 8) – 6 Soaked Almond + 6 Pista + 1 Anjeer + 2 Kajoor
Breakfast (9-9:30) – 5 Idle / a cup Upma/3 uttapa / 3 Dosa with ground nut chutney
11:30 – 12:00 – Glass of Milk / fruits 3/4 pomegranate, 3/4 Apple , 1 Orange (normal size)
1:30- 2 – Lunch (cup of Rice) Cabbage / Dal Methi / bottle guard / Capsicum / Drumsticks / …
4-4:30 – Milk or fruits
8 – 8:30 – Dinner
Is it okay or do i need to increase her diet ??
Regards,
Raghavendra
Hi Raghu ,
her diet seems realy good for now. dont change anything … as the pregnancy progresses and she reaches her 2nd trimester , she might need a few changes. but for now this diet is absolutely fine.
Hi payal
I am 8 week pregnant my hight is 5″ and weight is 69 kg. It is my second pregnancy. My diet is morning 8 a.m. 1 cup tea with 2 rusks. At 11 a.m 2 rotis and 1 bowl daal with green salad. At 4 pm 1 orange and 1 apple. At 8 pm 2 rotis with 1 biwl green vegetable. At 10 pm 1 glass milk.
is it right diet according to my weight ?
Vinita Jain
it is right for now . please include some more fruits in the morning . you need to have an early breakfast , if not have a fruit at around 9 . 9 30 .
later you need to increase both the quantity and quality of diet as your pregnancy progresses.
Hi Payal,
This is my second month going somebody told me not take egg and fish.
I live in Bangalore what should be proper diet to me.
According to your chart this a good chart but i want to know According to Bangalore diet chart should be different if yes please help me i am suffering from Thyoride.
Please help me
Hi Nisha ,
the above mentioned diet plan is a basic north indian cuisine plan . if it suits you , you can follow it . fish , specially salt water fishes are best avoided during pregnancy . but you can have fresh water fishes , once a while. egg is no problem . unless you are allergic , or feel nauseatic due to the smell.
Hi,I m tuhina
I m 10 week pregnant.my diet chat is- 7.30a.m I take 1cup tea and 2 biscuit, then on 9a.m I take mother Horlick in warm milk,on 11 a.m I take 2 roti and curry 2 cahsew,raisine,on 2 p.m I take 1 bowl rice,dal,sabji,one egg.on 3p.m I eat one fresh fruit,on 6p.m I taka 1 cup tea and 4 biscuit,on 8 p.m I take Roasted nut and chana,on 10 p.m I take 3 roti,one bowl sabji,sweets,on 11 p.m I take mother Horlick in warm milk.
Is this preffect to a fairly baby???
Plz answer me madam
Hi Tuhina ,
baby’s colour is mostly genetic . but here are a few things that the old indian tales say you should eat for a fair baby . i dont swear by its effectiveness, but i ve heard of them and have seen a few people try it and get good results.
1] add 3-4 leaves of kesar in your milk .
2] have ras gulla , early in the morning on empty stomach
3] having soaked badam in the morning .
4] have rose milk once a day .
5 ] avoid caffeine foods like chocolates and drinks like cold drinks, coffee and tea.
food you have mentioned is fine , but timings need to be corrected . your dinner is very late.
Hi payal,
I m 16weeks and 5 days pregnant according to lmp but usg report is saying 16 weeks only. I don’t know why it is so but i think my diet is also not proper. I m a vegetarian person don’t take eggs or meat. I m writing my schedule diet plan below plz comment on that
Breakfast:(at round 10 as i m late riser) 1cup tea with 2 biscuits, after 1/2hr 2 rotis with some sabji and a cup of milk with 6pc almonds
After 2 hrs i take 2 oranges after 1 hr i take my lunch which includes 1 big bowl of rice,1 small bowl of dal, 2 to 3 types of sabji.
After 3hrs i take 1 cup of tea with 2 biscuits and some homemade snaks and after 1/2 hr i take bowl of dal with 1tsf ghee.
Aftr 3hrs or so i had my dinner which includes 2 rotis and sabji.
Apart from that i taking iron,folic acid, and vit D3 supplements prescribed by my doc. I m constantly gaining wt of 500grms every 2weeks started with 55 kgs.
I m also having teeth problem with multiple feeling and crowning that’s why i can’t take food items which r hard to chew.
Thank u
Rucha.
Hi Rucha ,
the miscalculation is possible in case of delayed conception. your doctor can tell you more about it if that is the case. it can be an error as well .sk your doctor and she would clear your doubts.
diet corrections – instead of bed tea and biscuits in the morning , have milk and almonds in the morning , and have tea along with breakfast.
lunch and midmeal are ok . dinner is fine too. weight gain is ok too. you can use some milk at bedtime this will help .
Hi Payal,
Your website is really informative. Kindly suggest a diet plan for me.
I am currently 5 weeks pregnant. I am 5″ and 70 kgs. Before I conceived, my thyroid levels were normal but after conceiving my thyroid is 5.35 (it should be less than 2.5 in the first trimester, as the doctor said).
Doc has prescribed 25mg thyroid medication for me which is to be taken empty stomach and after the medicine I cannot take coffee/milk/tea/soy products for three hours.
Based on this situation, kindly suggest a plan for me.
Thank you.
Hi Mahi ,
yes you need dietary guidance , so that your pregnancy is not affected and the weight gain during pregnancy remains under normal levels. I regret to inform you that due to some reasons we have halted our diet sercices till feb, or i would have been glad to plan a diet for you . kindly consult some good dietician to take it ahead. sorry :(
Hi payel,
I’m 23 weeks pregnant ..I had 2miscarriage at 12 weeks in 2012 and a stillbirth in 28 weeks in2014 .now I’m 4th time pregnant. As I wasn’t vomited but after taking first iron supplement I vomited a day but now after taking iron supplement with lemon juice it suits me.but may be multivitamin,iron and calcium supplements are causes indigestion.I can’t like to eat because I feel I will vomite if I eat.what should I eat that will digest easily and give nutrition to my baby and me.please suggest me.and yes I can’t drink milk it not suits me.thank you..
From ,payel sen mukherjee
Hi Payel ,
hope you are not taking iron and calcium pills together. these when taken together cause indigestion . which iron tabs are you taking ? please inform the doctor if indigestion is too much . there are several forms of iron , and the doctror will change your iron / calcium tab to something that suits your digestion .
foods like daliya , vegetable khichadi , vegetable oats upama are easily digestible. you can go for fermented batter products like idly and dosa. they are very easy on digestion . but it all depends on what really suits you . and you will never know that unless you try . so try eating these foods . mung dal is good too. avoid fish and non -veg for some time and see if it helps your digestion .
No I am not taking the iron and calcium tab together.And I take the tab uprise xt as iron supplement.Now I’m feel so weak my haemoglobin level is 10.I haven’t gestational diabetes also.but I feel drizzy and weak maximum days.I will try follow the suggestions you have given to me..thanks a lot ..
sure .. please try following . if the tablets really dont work , normally a gyneac would suggest taking iron shots through IV. this is safe and will change your complete health scenario . if your doctor advices you for it , please fo with it. this will really make you feel better and your heamoglobin levels will drastically improve.
Hiee i m 8 weeks pregnant..
morning 8am- 5 soaked almond, 2 dates, 10 soaked raisins, 5 walnuts, 4 cashew. ..with this 1 half glass fresh orange juice. ..
10am -1 or 2 palak or gobi medium sized paratha.
12 pm -coconut water nd 1 apple
2.3-pm-2 chapati and curry and salad onion or carrot or reddish
Evening 5 -coconut water
7Pm-tea
9pm-dinner just like lunch
11pm- 1 glass warm milk +2 tb ghee + 1 tbsp honey
Is this OK for healthy and fair baby???
Plz ssuggest
Hi Swati ,
yes . include more fruits for evening time
Thank you mam
Hi
I am at my initial stage of pregnancy that is I am 4 to 5 weeks pregnant. It is my 2nd pregnancy but my problem is I am already very overweight . My weight is 82 kgs at 5.7 height and I am 34 yeas old. Can you suggest me a diet so that I can mange my weight while having a helthy diet. Thanks
Hi Sonal ,
Firstly dont worry , in second pregnancy , weight gain is not as much as it is in the first pregnancy . most women gain only around 7 – 8 kgs of weight on an average . for now just eat healthy . the first 3 months anywaz dont make you gain any weight ,, so eat well and healthy food , so that the nutrition stores are full for you and the baby . after you start with your 4th month , start walking for 15 mins 2 times a day . this will help you in gaining fat , while it will not affect the fetal growth .
Hi payal
First of all thank you so much for replying. I just have a question as u suggested to start walking in 4th month but I am already walking for 15 -20 min on a very slow pace in the nearby garden… so is it OK if I continue walking
yes , yes . this walking will help you get back yourf fitness and keep your digestion well. please continue with it .
I am so sorry
Hi Payal not priya
np :)
Hi Priya,
I’m 20 weeks pregnant, height 160 cm and weight 50kg. My daily diet is at 5am cereals or 2 pieces of bread with jam then 11am bread with hashbrown and cheese with green tea then at 3pm lunch 2or3 rotis with dal or vegetables curry in between i eat flavoured yoghurt or fruit then in evening i eat apple then at 9pm dinner 3 rotis with carrot and cumcumber salad along with lentils or vegetables curry then before going to bed i drink one glass milk
I got to know last week my body is not good in storing iron as well as i am taking one tablet of pregnancy multivitamin and 3 of vitamin d as m deficient in vit d also start taking one tablet of ferro grad c
Please help me to make proper diet plan as i am feeling bit dizzy also when i get up from bed
Thanks
Aman
Hi Aman ,
your timing are very haywire . you need to be eating something atleast every 3 hours. please reduce the time gap . also the food items you have mentioned are not providing you with enough nutrition . if you continue eating the same way , you will end up taking even more supplementation pills.
please check the iet plan mentioned above , and try to incorporate the food items mentioned in the plan based on your time suitability . yes it requires some cooking to be done , but now is the time you must be caring about your body and your baby .
Hi payal. ….
I really like your above diet plan. ..as m now 16 week pregnant. ..I request u to plz send above diet chart in pdf to my email address ..u gave me exact thing. .thanks a lot. ..I was searching for the same. .u made my day n u truly saved my time and money. ..!!!
Hi dearur article is wonderful and I m quite impressed I m 35 years old multipara and having a 3 years old kid last year I meet with abruptio placentae due to pre eclampsia now I m 21 weekspregnant and I took my pregnancy when I was 79 kg with 5.3 height now I m having craving For butter ghee kindly suggest some diet for me esp in dinner as I have gastric upset regularly
Hi Ruchi ,
To be frank , if you are craving for ghee and butter , please have it a little .. :P dont ignore it completely. for gastric upsets , its better to have foods that are easily digestible .. actually in pregnancy you have to try what suits you best . there is no general definition. you can try if idli / dosa suits you . any thing made out of fermented batters is easy to digest.if rice and mung dal khichadi suits you , try making it with veggies to increase the health quotient. eat oats and broken wheat daliya pulav . healthy and easy on digestion . is the gastric upset due to your iron and calcium meds ? i hope you are not taking them both a one time . as they cause gastric upset.
Hello mam
I am Anna,35 weeks pregnant
I am still having morning sickness so I don’t have much interest in taking foods..today I had consultation with doc and she said my baby is only 2 kg and my diet is not proper..so can u suggest a diet plan to increase the weight of fetus otherwise there is a greater chance of IUGR BABY..please help me
Hi Anna,
you should follow the above given chart . including more dry fruits will really help. start eating 4 pieces of dry anjeer and 4 pieces of dates with 6 soaked almonds in the morning and same at night just before bed time. take 3-4 glasses of milk . you can add protein powders to milk too. peanut butter is a good way , you can add it to your milk and make a smoothie , or just apply to brown bread and have. add a tsp of ghee to your rice preparations , khichadi , and rotis too. doing this much will also considerably increase the baby’s weight.
Hi Payal,
I am 29 and fortunately, I have conceived a baby but my concern is that my height is 5.6 inch but my weight is just 44 and its my 7th weak of pregnancy. I generally take very balanced diet but even than I am not able to put on my weight. My thyroid report is also ok. So plz help me out what should be my diet chart and how should I plan my routine to keep me and my baby healthy.
Hi Julie,
dont worry , not many women gain weight in the initial 2-3 months . its 2 nd trimester onards when you really really start gaining weight . it is too early to worry about weight gain . for now , do your part of eating healty nutritious food . be happy at heart and mind and welcome the new life within you .
diet wise , above mentioned veggies and food items should be included . just increase your protein intake . if you are a non vegetarian , include lots of egg whites. if not , drink pleanty milk and use a protein powder that your doctor allows. include curds and panner in your diet too.
Hi payal ,
I am 21 weeks pregnant. During my 1st trimester i was unable to eat normally. My appetite has come down .. i was 70kgs before pregnancy. And have not seen any weight changes . During 1st trimester i went down to 67 -68 kgs . Now back to 70 kgs since 2 months . Main concern here is i have a family history of diabetes and glucose tolerance test also says my sugar levels after glucose intake was slightly higher than normal . Can you please suggest a diet plan with less carbohydrates. I am really worried about nutrients passed on to my baby with all the above mentioned concerns.
Thanks in advance.
Hi Priya ,
dont worry . has the doctor declared you to have gestational diabetes ? if not , dont worry so much . just avoid simple sugars and sweets and consume complex carbs like brown rice , oats, broken wheat . these are healthy carbs and will help you and the baby both.
Thanks for the quick response payal .. yea , Doctors have confirmed on Gestational diabetes. Could you please help on complete diet plan and suggest on what vegetables and fruits to be avoided .
Hi Priya ,
please dont rush for diets , please first provide me all the information needed . any medicines given ? insulin given ? name and dosage ? how many times a day . etc . a general approach in your case will lead to severe hypoglycemic consequence. please understand my plight .
No medicines or insulin given as of now . I am asked to monitor my blood sugar 4 times a day before and after meals ( meals which would control my blood sugar -less carbohydrates and more of protiens ) . And test would be taken again after 4 weeks to check the need of insulin.
Hi Priya ,
your condition requires a personalized diet plan . please see this link – https://www.dietburrp.com/diet-services/
Hello Payal,
Greetings!
I’m 9 weeks pregnant, 48kgs wt., 5 ht. South Indian vegetarian.
I take folic tablet and 1 spoon protein powder milk in the morning, Vitamin syrup 5ml twice in a day as per prescription.
9 am – 1 spoon protein powder milk, 2 biscuits
10 am – breakfast : upma /poha /dose chutney/ sandwich
12 pm – 2 almonds 1 karjur/ 1 apple/ 1 orange
2 pm – lunch : rice 1cup with tomato dal rasam/ dal veggie sambar, 1cup with milk, curd and pickle
6pm – 2 almonds 1 karjur/ 1 apple/ 1 orange
weekly once some snack like churmuri / aloo bun (is it ok ?)
9pm- dinner: usually same as lunch or a different sambar :)
Till now, I’m not feeling much hunger. After consuming tablet in the morning, i keep getting small burps of tablet taste almost till evening which is yuk.
No exercise yet, usual walk at home, cooking, cleaning kitchen etc. and I work in front of laptop 9 -6 IT stuff ! uff
Please suggest if my diet is fine and what needs to be added. Thanks & Regards.
Hi Sukhi ,
for now the diet looks good . just add a glass of milk at bedtime , and 4 soaked almonds early in the morning and 4 almonds at bedtime. dont worry , the first 3 months are not very hunger pang based . food wise it is either normal intake , or less intake . you are lucky that you dont have much digestibility problem . 4 th month onwards you need to increase the quantity and give a lot of importance to your choice of vegetables.
Hi
I m in my 31st week of pregnancy n I have not gained any weight for past 15 daysMMy baby weights 1600 gm at present what should I do. Plz help me out. I want a healthy baby
Hi Isha ,
dont worry so much . are you eating enough ? soak 12 -15 almonds every day and have them at morning , and mid time snack. you can have dates at night other dry fruits like apricot and anjeer are helpful too. 3 glasses of milk in a day and if you are a non vegetarian , add egg whites to your diet
Hi,
I am 14 weeks pregnant and low on iron (10). My diet includes
Early morning – Milk + 3-4 dates/ banana /soaked almond and walnuts
Breakfast – 2 chapati + veggie
Lunch – Mostly Rice + Veggie / Dal
after noon – 1 cup milk / apple
Evening – 2-3 chapati +veggie
Is this enough or should i be taking more ?
Hi ,
This is enough for now. but you need to include more protein . add on milk and its products. for iron , you can include spinach and other greens . What i have personally experienced and observed is having beetroot and pomogranate salad realy really helps in raising the HB levels. if you do not like the taste , add 1/2 chopped apple to this . (1 beetroot (finely chopped)and 1/2 pomoganate and mixed together with a little salt)
include tomatoes in your diet and cook in iron vessels if possible . squeeze lemon wherever possible.