Adequate nutrition for mother and child is very necessary before and during pregnancy. It has a great impact on the health of both. Pregnant (female) women are affected by various factors such as environmental, genetics, social and economic factors. All of these also have an effect on your child. So these factors do not have much impact on the health of the women who are well nourished before conception.
Maternal nutrition in the first trimester plays an important role in fetal health because all neurological development occurs only. Lack of nutrition or malnutrition in your body can cause abnormalities in your child. On the other hand, overweight women are more likely to have problems like gestational diabetes and high BP in pregnancy.
That’s why you need to have the right diet chart during pregnancy, so that all the nutritional requirements of you and your unborn baby can be met. Next, we have told you three such pregnancy diet charts – one for every trimester. Also, we have also told how much quantity of nutrients should be taken in pregnancy.
- Nutrition requirements during pregnancy
- Pregnancy diet chart for first trimester
- Pregnancy diet chart for second trimester
- Pregnancy diet chart for third trimester
Nutrition requirements during pregnancy
During pregnancy the requirement of nutrients increases manifold and it varies in every stage. For example, a normal 50 kg woman needs 1875 calories / day, while 2175 calories / day is necessary in pregnancy.
The list of essential nutrients is as follows:
| Nutrient | Amount Required For Normal Women | Amount Required For Pregnant Woman |
|---|---|---|
| Protein | 50 g / day | 65 g / day |
| Calcium | 400 mg / day | 1000 mg / day |
| Iron | 30 mg / day | 38 mg / day |
| Iodine | 100-200 μg / day | +25 μg / day |
| Folic acid | 100 μg / day | 400 μg / day |
Folic acid: Folic acid is required for the synthesis of DNA and RNA and for the formation of red blood cells. The mother should start consuming folic acid before conception.
Iron: Iron deficiency may occur in women during pregnancy. Therefore, proper intake of iron is very important in pregnancy. Low iron levels can cause problems such as premature labor and low birth weight.
Iodine: Iodine is an essential mineral that we get from food. During the development of infants and young children during pregnancy, there is a high risk of iodine deficiency. It is essential for the production of thyroid hormones, which regulate body temperature, metabolic rate, reproduction, growth, blood cell production, and nerve and muscle functions.
Calcium: Calcium is important for the formation of baby bones and teeth. Dairy products and some fish like sardines can be consumed.
Protein: Protein is a very important nutrient for the formation of human cells. Protein is an essential part of the pregnancy diet. Make sure to consume protein in the diet three times a day.
Pregnancy diet chart for first trimester
In the first trimester of pregnancy, you should eat folic acid rich foods as well as take folic acid supplements. In addition to this, there is a need to consume high amounts of iron-rich foods that help your baby’s red blood cells to build up.
Vitamin B6 is required to deal with the morning sickness felt in this quarter. You have to reduce your intake of caffeine. The diet plan given below is designed keeping in mind all these essential nutrients during the first quarter.
Pregnancy diet chart for second trimesterFoods rich in omega 3 fatty acids are very beneficial for your child’s brain development. Calcium and vitamin D help in the development of baby’s teeth and bones. Beta carotene is very important for healthy skin and clear blood. And you need more iron during pregnancy. Do not consume tea or coffee with iron rich foods as the tannin in them makes the absorption of iron in your body difficult. Keeping all these things in mind, the diet plan for the second trimester of pregnancy is as follows.Pregnancy diet chart for third trimesterYou need a lot of energy during the third trimester of pregnancy. Vitamin K is necessary for blood clotting, which is needed after the birth of a child. Drink more iron and less caffeine. You need 200 – 300 additional calories at this time. The Pregnancy Diet chart for the third quarter is as follows:Pregnancy by Month & Pregnancy by Week
- First Month of Pregnancy:- Week 1, Week 2, Week 3, Week 4, Week 5.
- Second Month of Pregnancy:- Week 5, Week 6, Week 7, Week 8, Week 9.
- Third Month of Pregnancy:- Week 9, Week 10, Week 11, Week 12, Week 13.
- Fourth Month of Pregnancy:- Week 13, Week 14, Week 15, Week 16, Week 17.
- Fifth Month of Pregnancy:- Week 17, Week 18, Week 19, Week 20, Week 21.
- Sixth Month of Pregnancy:- Week 22, Week 23, Week 24, Week 25, Week 26.
- Seventh Month of Pregnancy:- Week 27, Week 28, Week 29, Week 30, Week 31.
- Eighth Month of Pregnancy:- Week 32, Week 33, Week 34, Week 35, Week 36.
- Ninth Month of Pregnancy:- Week 36, Week 37, Week 38, Week 39, Week 40.
The above information is for your knowledge. Advice of elders or advice of an expert is very important for any major decision. The Times Buzzer does not want you and your loved ones to have any kind of problem. Times Buzzer is always trying to give you the best information. If you like the information provided by us, then do share it with your friends. Thank you!
| Day | Breakfast | Fruits | Lunch | Evening | Dinner |
|---|---|---|---|---|---|
| Monday | Chokryukt (whole) toast tomato and cheese wheat ( Cheese) with , Musnbi juice | guava | Lentil pulse , tinde vegetable , mint paratha | Sattu drink , bhutta | Gram flour ( Gatta) vegetable , Luffa vegetable , Roti , Rice |
| Tuesday | Salted porridge , tea | Chiku | Coconut Rice , Fenugreek greens , Roasted Papad , Bread and Rice | Lassi , peanut | Kadhi , Cumin Potato Vegetables , Bread and Rice |
| Wednesday | Peeled moong dal , Mint sauce , A glass of milk | banana | Chaulai Greens , Tomato Sauce , Yogurt , Millet bread | Amla juice , Green Moong or Sprouts | Spinach Cheese , Lotus cucumber , Jowar flour bread |
| Thursday | Cheela made from a mixture of vegetables and gram flour , Mango leaf | Apple | Soybean vegetable , Parwal Potato Vegetable , Cucumber Raita , Buckwheat bread | Coconut water , Roasted chickpeas | Chole , Radish vegetables , Pomegranate Raita , Bread and Rice |
| Friday | Potato Pea Poha , Apple juice | watermelon | Raw banana vegetable , Koftas , Turnip greens , Mint raita , Jowar roti | Lemonade , The nuts | Pea Potato Vegetable , Pumpkin vegetable , Pudi |
| Saturday | Whole wheat toast with mushrooms , a glass of milk | Mango / Papaya | Mustard greens , Jaggery and yogurt , Missi roti | Pomegranate juice , Sweet potatoes licking | Mix lentils , Bean vegetable , Millet bread , Pea Casserole |
| Sunday | Cheela made from a mixture of vegetables and semolina , Buttermilk | Grapes / Pears | Kidney beans , Bitter vegetables , Yogurt , Cumin rice | Jaljira , Dhokla | Jackfruit vegetable , Beet vegetables , Bread and Rice |
| Day | Breakfast | Fruits | Lunch | Evening | Dinner |
| Monday | Sago and Peanut Upma , Coffee | Apple | Gram lentils , Bean vegetable , Yogurt , Bread and Rice | Lassi , Boiled corn grains | Vegetable Casserole , Sprouts Raita , Amiya ki chutney |
| Tuesday | Suzy / oats simile , Beans and Peanuts , coconut water | grapes | Kadhi , Potato sesame vegetable , Bread and Rice | Amla juice , Walnut | Black gram vegetable , Capsicum vegetable , Bread and Rice |
| Wednesday | Methi Paratha , Lassi | Chiku / Banana | Soya Pea Vegetable , Ladyfinger vegetable , Cucumber and Linseed Raita | Tea , Khandvi (semolina dish) | Jackfruit vegetable , Tomato , onion salad , Bread and Rice |
| Thursday | Oatmeal , Walnuts and raisins , Milk | Pomegranate | Green moong dal , Gourd vegetable , Bread , Rice | Bell syrup , Roasted chickpeas | Lentils , Eggplant fills , Salad , Millet bread |
| Friday | Tomato and Cheese Sandwich , Mangomilk shake | Fig | Masala Paneer | Almond milk , Makhane | Lobhiya vegetable , Pumpkin vegetable , Missi roti |
| Saturday | Peanut and sago simile , Coffee | papaya | Polenta , Roasted Papad , curd | Jaljira , Mix Vegetable Cutlet | Kidney beans , Bitter vegetables , Pomegranate Raita , Bread and Rice |
| Sunday | Poha , a glass of milk | Apple or apple nut licking | Mix lentils , Stuffed Brinjal Vegetables , Cucumber Raita , Bread and Rice | Chole Chut , Buttermilk | Spinach Potato vegetable , Radish greens , Bread and Rice |
| Day | Breakfast | Fruits | Lunch | Evening | Dinner |
| Monday | Oatmeal , Dates , Milk | guava | Potato Onion Paratha , Yogurt , Coriander and Mint Chutney | Almond milk | Lobhiya vegetable , Radish vegetables , Bathu raita , Bread and Rice |
| Tuesday | Gram flour cheela , Mint sauce | banana | Gram lentils , Turnip greens , Yogurt , Bread and Rice | Coconut water , gram | Kidney beans , Mushroom vegetable , Missi roti |
| Wednesday | Cottage cheese sandwich and mint sauce , Apple juice | Dates | Gourd koftas , Bitter vegetables , Bread and Rice | Tea , Sprouts | Radish parathas , Amiya (Mango) Chutney , Beet raita |
| Thursday | Semolina pudding , Mangomilk shake | Fruit licking | Maize bread , Mustard greens , Jaggery | Pomegranate juice , Chickpea Chaat | Kadhi , Cumin Potato Vegetables , Bread , Rice |
| Friday | Oats , Dates , Milk | grapes | Kidney beans , Ladyfinger vegetable , Yogurt , Bread and Rice | Pineapple , peanut | Soybean vegetable , Parwal vegetables , Salad , Buckwheat bread |
| Saturday | Pea Poha , Lassi | papaya | Tur dal , Bean Vegetable , Amarus , Bread and Rice | Tea , Sweet potato | Tehri (Vegetable polenta) , Cucumber Raita |
| Sunday | Fenugreek paratha , Lassi | Pomegranate / Beet | Urad dal , Tinde vegetable , Gram flour , salad | Coconut water , corn cob | Mushroom vegetable , Ladyfinger vegetable , Salad , Bread and Rice |