Pregnancy Food Chart: What Should Be on Your Plate?

There are many things a mother-to-be has to pay special attention to. One of them is eating a healthy and nutritious diet. A healthy diet is important for everyone. But it becomes even more important when a woman is expecting. Having good food ensures the mother and her baby get all the nutrients required for growth and staying healthy during the nine months of pregnancy. 

In this write-up, we will be sharing a pregnancy food chart and sample pregnancy diet chart for expectant mothers following an Indian diet.

You must have heard people say that pregnant women must eat for two. Here, eating for two does not mean you must eat double the calories when you’re pregnant. Women with a healthy pre-pregnancy weight need about 340 more calories in the second trimester and 450 extra calories in the third trimester to ensure their baby gains healthy weight. 

The stress here is more on the quality of food women eat during pregnancy. A healthy, varied, and nutrient-dense diet throughout pregnancy is essential for:

• Supporting the growth of the baby
• Ensuring healthy weight gain
• Keeping the mother healthy
• Maintaining her energy levels
• Preventing birth defects and complications
• Preparing the mother’s body for delivery

Here are the different categories of foods pregnant women must include in their diet to ensure all-round nutrition levels.

Fruits

Incorporating the best fruits to eat during pregnancy in your diet becomes essential when you have a baby growing inside you. Fruits are filled with vitamins and minerals that support both the mother and her baby. Fruits are also rich in fibre and have a high water content. Therefore, they are excellent natural remedies for relieving constipation during pregnancy. 

In addition, natural sugars in fruits are great at satisfying sugar cravings and providing energy to carry on with the day. 

Fruits to include: Strawberries, Blueberries, Oranges, Bananas, Apples, Guava, Pomegranate, Mango, Dried fruits. 

Vegetables

Vegetables are as important as fruits for sustaining pregnancy. Eating a variety of veggies during pregnancy can provide you with folate, vitamins like A and K, iron, calcium, and other essential nutrients. The antioxidants can protect your cells and boost your immunity levels. Their fibre content keeps blood sugars regulated and supports healthy digestion. Veggies are also low in calories, so they don’t add much weight.

Vegetables to include: Leafy greens (spinach, methi), Cabbage, Cauliflower, Sweet potatoes, Carrots, Beets, Bottle gourd (lauki), etc.

Whole Grains

Whole grains are one of the major sources of energy. They provide your body with carbohydrates that keep you going throughout the day. Whole grains are also rich in fibre, B vitamins, iron, and magnesium. They also protect the cells of the body and ensure its optimal functioning. It is important to choose whole grains over refined grains if you want to get a good number of vitamins, minerals, and fibre.

Whole grains to include: Quinoa, Oats, Brown rice, Wheat, Jowar, Bajra.

Proteins

The growth and development of your baby’s organs and tissues is highly reliant on proteins. Therefore, consuming adequate amounts of protein with meals is crucial. Proteins also help in cell repair and support hormone production, necessary during pregnancy. The iron obtained from protein-rich sources like dals and meat helps in the transport of oxygen in the mother’s body and to the baby. 

Protein sources to include: Chicken, Fish, Dals, Black chickpeas, Paneer, Eggs, Nuts and seeds, Tofu

Dairy

Dairy items are the best sources of calcium and vitamin D. They also contain protein, required by the body during pregnancy. Calcium in dairy products supports the baby's bone development and maintains the mother’s bone health. Vitamin D supports calcium absorption while proteins ensure the overall needs of the mother and her baby are met.

Dairy items to include: Milk, Dahi, Paneer, Buttermilk, Soy milk, Almond milk.

Healthy Fats

Not all fats are unhealthy for the human body. Healthy fats like omega-3 fatty acids are essential for the brain and eye development of the foetus. Fats are also required for proper absorption of fat-soluble vitamins in the body. These also support hormone production and serve as a rich source of energy in the mother’s body. 

Fats to include: Ghee (in moderation), Nuts, Seeds, Coconut, Fatty fish (salmon, tuna)

Fluids

Besides eating foods mentioned in the above categories, expectant mothers must also pay heed to hydration. Drinking enough fluids is crucial to prevent dehydration and maintain optimal amniotic fluid levels in the body. Plain water is an excellent source to maintain hydration levels. However, there are other tasty alternatives like coconut water that one can drink to stay hydrated.

Fluids to include: Water, Coconut water, Fresh lime water, Jeera water.

Snacks

Snacking during pregnancy also has to be healthy. Don’t open a bag of chips when you feel like eating a little something in between meals. There are several healthy snacking options that you can try. Healthy snacks ease your hunger cravings, provide quick energy, and help you go on until your next meal.

Snack items to include: Roasted makhana, Poha, Upma, Sprouts, Yoghurt with granola.

Eating well during pregnancy also involves not consuming certain foods. Yes! There is a small list of foods and drinks pregnant women must typically avoid. These are:

• Raw milk
• Raw or half-cooked meat and eggs
• Fish with high levels of mercury (examples: king mackerel and shellfish)
• Organ meats (example: liver)
• Junk foods
• Caffeinated beverages
• Alcohol

Planning what to eat during pregnancy may seem overwhelming, but it doesn’t have to be! For a pregnant lady diet chart can be helpful. Following a pregnancy diet chart or a pregnancy diet plan is an easy way to ensure you get all vital nutrients. A diet chart is a simple chart that you can prepare at home or get prepared by a dietician. Mention what you plan to eat, how much you need to eat, and when.

Having this chart allows you to prepare ahead for your meals and eases the confusion on what to eat during mealtime. It makes sure you are well-prepared to eat healthy, nutritious meals each day of the week.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

• Try to eat a variety of foods throughout the day. Make sure you include different categories of food to obtain essential nutrients.
• Focus more on foods rich in folate, such as leafy greens and legumes, to support your baby’s development.
• Keep track of your hydration levels throughout the day. Add a reminder on your phone so you know it's time to drink more fluids!
• Avoid sugary foods and foods with too many additives. Read the labels of packaged foods before eating. It is better to eat fresh, cooked foods during pregnancy.
• If nausea and bloating are not letting you eat, try to consume small, frequent meals during the day. Breaking down big meals into smaller meals also helps in regulating blood sugar levels in women with gestational diabetes.
• Don’t skip meals even if you’re too busy. Eating on time must be on your priority list so that you don’t experience an energy crash.
• Though you must gain some weight during pregnancy, your weight gain must be steady, so follow your doctor’s advice on eating well.
• Include probiotics in your diet. What are probiotics? Items like yoghurt, pickles, etc., are foods that support a healthy gut. Don’t miss out on these!
• Lastly, take your prenatal vitamins regularly as suggested by your doctor.

There is no denying that eating healthy food is one of the prime requirements during pregnancy. As soon as you notice signs of pregnancy, you must begin watching your diet. When you eat healthy, your body is able to support itself and the life growing within you. As your unborn baby gets all the nutrients from your body, you must replenish it well and on time so your baby is never deprived of essential nutrients for growth.

We hope our pregnancy food chart and pregnancy diet chart have given you enough information on what to eat and what not to eat during pregnancy. And since this is the most important time of your life, don’t forget to indulge in some self-care during pregnancy. Take care!

Which food is best for pregnancy?

Foods included in categories like protein, whole grains, dairy, healthy fats, fruits, and vegetables are all essential to support pregnancy.

What is a pregnancy diet chart?

A pregnancy diet chart is a chart that gives you examples of how you can plan your meals so you get all the important nutrients during pregnancy.

How many meals a day during pregnancy are needed?

Ideally, a pregnant woman must have three meals and three snacks in a day.

Is dal good for pregnancy?

Dals, like toor dal, are rich in protein and can be a great addition to your diet.

Which fruit is best for pregnancy?

Eating muskmelon in pregnancy, along with other fruits like bananas, oranges, apples, etc., are all good for pregnancy.

What to drink when pregnant?

Water is the best drink for pregnant women. You can also have other healthy fluids like coconut water and jeera water intermittently.

When to start drinking milk during pregnancy?

You can have milk from the start of pregnancy unless it triggers nausea and vomiting.

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