Pregnancy Diet Plan Chart – What To Eat During Pregnancy

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To deal with pregnancy challenges, it is crucial
for you to visit a nutritionist and plan a
healthy, balanced, and nutritious pregnancy diet
plan or chart trimester-wise.
What To Include in Your Pregnancy Diet Plan?
You must include the necessary vitamins, calcium,
folic acids, etc as an essential part of your
pregnancy diet. Here is how you can introduce the
above
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Introducing Folate or Folic Acid Into Your
Pregnancy Meal Plan
Well! You can get folate or folic acid from leafy
greens, citrus fruits, lentils, etc during your
pregnancy. Including enough folate in your diet
shall prevent your baby from developing some
major brain as well as spine-related birth
defects. Therefore, it is necessary for you to
have at least 600 to 1000mg of folate or folic
acid during pregnancy.
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Introducing Calcium Into Your Pregnancy Meal Plan
Calcium and pregnancy have a very close
relationship with each other. It does not just
help in developing your musculoskeletal and
nervous systems, but it also passes down to the
developing baby inside you and helps in forming
the nerves, the heart, and the babys hormones.
Therefore, take in 1000 mg of calcium from milk
and milk products, dates, almonds and other
fruits, fortified orange juice as well as oats or
oatmeal every day.
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Introducing Iron Into Your Pregnancy Meal Plan
If you do not consume iron in sufficient amounts
during your pregnancy, there are chances that you
will develop anaemia. As a result of anaemia
during your pregnancy, you might be at increased
risk of postpartum depression, and premature
birth as well as a low birth weight
baby. Therefore, it is essential that you consume
cereal, meat, spinach, beans, etc.
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What To Include In The Early Pregnancy Diet Chart
(4 to 13 Weeks)?
As you step into the first trimester of your
pregnancy, the soaring pregnancy hormones may
give rise to nausea or morning sickness, and
trigger constipation and acid reflux. Well!
Having some salty crackers, toast, and
high-protein foods like eggs and fish during your
pregnancy can help.
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First-Trimester Pregnancy Diet Plan
Start your day with some wholewheat toast or oats
biscuit and tea. Tea with a dash of ginger would
be great for you. Wheat or oats will keep you
energised, provide you with fibre, and will
certainly keep your constipation at bay. Ginger
might improve your nausea and vomiting. As you
proceed with the day, you can make yourself some
sprouts or mixed dal, or dry fruit salad. 
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• Pulses are good sources of protein, but dry
  fruits are rich sources of zinc, magnesium, and
  potassium.
• For lunch, you can try out some vegetable khichdi
  along with onion, mint, cucumber raita, and
  roasted papad.
• Vegetables are healthy for your digestive system.
  Also, the fibre in veggies can manage cholesterol
  levels.

• Onion detoxifies your body, boosts your immunity,
  treats constipation, and keeps blood pressure
  regulated.
• Cucumbers can prevent obesity, reduce swelling,
  and keep you hydrated.
• Curd is a probiotic and is wholesome for you.

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What to Include in the Second-trimester Pregnancy
Diet Plan Chart (13 Weeks To The End of the
26th Week)?
As you move forward with your pregnancy and enter
the second trimester, the discomforts of the
first trimester have already passed. This is the
time when the babys organs develop inside you.
Therefore, making the right choice of food is
necessary.
Second-Trimester Pregnancy Diet Plan

• Make yourself some wheat cereal, and add some
  milk and sliced naturally fresh and sweet fruit
  salad for your breakfast. Wheat cereal has a good
  amount of folic acid and high fibre in it. From
  milk, you will get the right amount of calcium
  and you can stay hydrated from fresh fruits.
• As the day proceeds make a snack with 2
  hard-boiled eggs, some sliced carrots, and
  cucumber. While eggs are a good source of
  proteins and provide amino acids for your babys
  development, carrots are rich in vitamin C which
  helps in preventing anaemia.

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What To Include In The Third-trimester Pregnancy
Diet Plan Chart (32 to 42 Weeks)?
The moment you enter the third trimester of your
pregnancy, your skin and ligaments continue to
stretch to accommodate your developing baby.
Along with this, you can get tired easily, your
sleeping becomes very difficult and your
heartburn and breathlessness might even grow.
Moreover, in the last stage of your pregnancy,
you might even feel worried about labour and
childbirth. Therefore, you must include food in
your diet during the third trimester that will
give you energy, fibre, folic acid, iron,
and calcium. 
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Third-Trimester Pregnancy Diet Plan

• Start your day with oats porridge, and some fresh
  fruit smoothie.
• As the day proceeds you can have some veggie wrap
  or egg paratha for energy and protein
  contributions both for you and your baby.
• You can have some methi/fenugreek rice or pulao,
  rajma, stir-fried or grilled green vegetables,
  and pudina raita for lunch.
• Well! For dinner, you can have some chicken
  salad, multigrain roti, and some light soup.

If in case, you need to change a specific diet,
consult your nutritionist immediately. Along with
the pregnancy diet, if you need some more
information on pregnancy and the benefits of cord
blood banking, follow our blog page.
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THANKS!
Do you have any questions? You can find us at
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6200 Website www.cordlifeindia.com
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