DIET CHART IN PREGNANCY (TRIMESTER WISE)

This new topic of my weekly blog got a bit delayed as I tried to jot down detailed and specific diet charts, trimester wise to make it easier for my readers to follow through.

                                           

FIRST TRIMESTER: (1^ST three months of pregnancy) – My first trimester diet chart have dishes rich in folate, which is important for baby’s nervous system. It also includes certain dishes containing vitamin B6 that help ease nausea. This diet chart also contains iron rich meals that helps your blood to move oxygen around the body.

As mentioned in my previous blog, you are supposed to have food in small frequent manner with 3 large and 3 small meals.

Morning 7am – 8 am

1 cup/ glass of plain milk   OR

1 cup ginger / herbal tea     OR

1 cup pear / apple juice

 

Breakfast 8.30 am – 9.30 am

2 Whole wheat bread with peanut butter   OR

1 Whole wheat bread toast with boiled egg   OR

2 Whole wheat bread sandwich with a slice of tomato & cucumber in between  OR

Fruit Smoothies 1 glass (fruit juice along with the pulp and yogurt / milk)  OR

1 plate of poha with veggies (carrot, peas, potato)   OR

Rava upma with veggies (carrot, capsicum, peas, french beans)  OR

1 Buckwheat (kuttu atta) pancake with honey   OR

1 stuffed paratha (Paneer Tomato paratha, Beetroot paratha)  OR

2-3 Rice idli with tomato / coconut chutney (or Sambar if you can tolerate)  OR

3-4 pieces of Dhokla with coconut / mint (pudina) chutney

 

Post Breakfast Snack   10.30 am- 11.30 am

Fruit bowl (seasonal fruits) 2-3 portions as mentioned in previous blog   OR

1 cup of fruit / plain yoghurt    OR

1 bowl of Paneer and Spinach soup    OR

1 bowl of Tomato and Spinach soup    

 

Lunch 1.00pm – 2.00pm

2 bowls of Broccoli and Baby corn stir fry with a cup of curd OR

2 Rotis with 1 cup of Panchmel Dal and 1 bowl or 1 cup (50 gms ) green leafy vegetables or other curry, vegetable salad   OR

(Panchmel Dal – Chana dal, urad dal, Moong dal, Arhar (toor) dal, Moth dal or Masoor dal)

 2 servings of Cucumber curd rice   OR

Chicken salad (roasted boneless chicken with stir fried veggies) OR

1 Cup of fish curry with 2 servings of Rice/ 2 Rotis   OR

2 servings of  peas pulao / jeera rice with 1 cup of Pancmel Dal and 1 bowl of curd  OR

2 stuffed parathas with 1 bowl of sprouts salad

 

Evening snack 4.00pm- 5.00pm

Chocochip and oatmeal cookies   OR

Jaggery and Groundnut / Sesame (til) laddoo / chikki OR

Fresh fruits bowl   OR

1 cup of green tea with 1 bowl of dry fruits (dates, figs/anjeer)   OR

1 bowl of daliya with veggies  OR

Protein bar / Fruit smoothie

 

 

Dinner 8.00pm- 9.00pm

2 servings of Masoor Dal and Veg Khichdi and a bowl of curd   OR

Grilled Chicken with 2 servings of   Brown Rice or Potato mash   OR

2 Beetroot/ Methi/ Spinach parathas with a bowl of sprouts salad or a bowl of curd   OR

2 Rotis with 1 cup of vegetable / curry, 1 cup of Dal and vegetable salad

Pair your above meals with 1 glass of buttermilk (chaas)/ lassi

And yes every meal ends with mukhwas (mouth freshner) and I would share a very special and highly nutritious Multiseed Mukhwas containing Flax seeds, Saunf (fennel seeds), Black and White Sesame (til). Take equal quantity of all these and put lemon juice and salt, mix together and put aside for an hour and then its ready to use.

                                            

 

SECOND TRIMESTER: (4^th month to 7 month of pregnancy) – The second trimester diet chart contains dishes rich in calcium and vitamin D. This helps your baby to grow strong bones, and also foods containing omega-3 fatty acids which is important for baby’s brain development.

 Morning   7.00 am  - 8.00 am

1 cup of Plain milk OR

1 cup of tea/ coffee   OR

Bowl of dry fruits (Almonds/Cashews/Dates/ Apricot)  OR

Breakfast   8.30am  – 9.30am

1 Vegetable omelete (2 eggs)   OR

1 plate of poha with veggies   OR

Poha cutlet    OR

1 Stuffed parantha (spinach, broccoli, beetroot)   OR

1 plate of Rava upma with veggies   OR

2 cheese toast /2 cheese sandwich   OR

1 Jowar / methi roti with 1 cup of yogurt   OR

1 glass of orange and mint juice   OR

1 glass of fruit smoothie

 

Post breakfast 10.30 am – 11.30am

1 bowl of seasonal fruits   OR

1 bowl of Tomato and spinach soup   OR

1 bowl of Veg garlic soup     OR

1 cup of fruit yogurt    OR

2 Muffins

  

Lunch  1.00pm – 2.00pm

 1 bowl of Grilled chicken salad with 1 bowl of curd/ yogurt   OR

1 plate of  Veg / Non Veg baked pasta with cheese  OR

1 plate of roasted chicken with roasted broccoli, carrot with 1 glass of fruit smoothie  OR

2 Rotis (multigrain) with 1 cup of Panchmel dal, 1 bowl of vegetable (sauted/curry) with a bowl of curd  OR

2 Stuffed Parathas (carrot and peas/ aloo / methi / spinach) with 1 cup of Dal and curd  OR

2 Plain parathas with sprouted beans salad 

 

Evening snacks 4.00pm – 5.00pm

Spinach and corn tikkis  OR

Vegetable idlis   OR

Veg / Chicken cutlet  OR

Dry fruits bowl with 1 cup of herbal tea / regular tea/ coffee  OR

Chicken grilled / Chicken coleslaw Sanwich   OR

Cheese and corn Sandwich  OR

1 bowl of sprouts salad  

 

Dinner 8.00pm – 9.00pm

2 Rotis with 1 bowl of vegetable (sauted/curry) with 1 cup of Panchmel Dal with Vegetable salad  OR

Chicken curry with 2 rotis / 2 servings of Rice with Vegetable salad   OR

Fish curry with 2 rotis / 2 servings of Rice with Vegetable salad  OR

Mushroom and Capsicum Pasta/ Chicken Pasta  OR

Moong Dal Dosa   OR

Moong Dal/ Beans tikki Burger with 1 glass of milk / milkshake  OR

1 bowl of Babycorn and Broccoli stirfry

 3^rd TRIMESTER (7^th month to 9^th month of pregnancy) – The Third trimester diet chart offers dishes that really boost you energy, also boosts growth of the baby. There are foods that contain vitamin K, which is essential for helping your body to heal well after delivery and also in establishing lactation.

                                            

Morning 7.00am – 8.00am

1 Glass of plain milk/ Almond milk/ Soya milk OR

1 Cup of regular Tea / Green Tea / Coffee OR

1 Glass of Apple juice  OR

1 bowl of dry fruits (cashews/almonds/pistachio/dates/apricot/raisins)

 

Breakfast 8.30am – 9.30am

2 Stuffed parathas( Paneer/ Spinach/ Carrots and Peas/ Aloo)  OR

2 Egg Parathas with sprout salad  OR

2 Buckwheat (Kuttu atta) pancakes with honey  OR

3-4 Mixed beans cutlets   OR

1 plate vegetable khandvi  OR

1 plate of rice sevai with veggies  OR

1 plate of Poha / Rava upma with veggies  OR

2 Whole wheat toasts with peanut butter

 

Post Breakfast 10.30am – 11.30am

1 bowl of tomato and spinach soup  OR

1 bowl of fruit yogurt  OR

1 glass of strawberry / chickoo shake  OR

1 glass of guava juice/ seasonal fruit juice  OR

1 bowl of sprouts salad 

 

Lunch  1.00pm - 2.00pm

1 Veggie wrap with Moong Dal chilla or Multigrain Roti of the wrap  and containing sprouts and potato within  OR

2 Rotis (Multigrain/ Bajra/ Jowar) with 1 cup of vegetable curry with curd  OR

Fish Curry / Chicken curry with 2-3 rotis / 2 servings of rice  OR

2-3 servings of lemon and peas rice with a bowl of curd   OR

2 servings of Kofta curry (Malai kofta/ Palak kofta/ Cabbage kofta/ Lauki kofta) with 2 Rotis / Rice  OR

2 Plain / Stuffed parathas (Methi/palak/lauki/Mooli/beetroot) with 1 cup of Dal and bowl of curd  OR

2-3 servings of cucumber curd rice with bowl of sprouts salad 

 

Evening snacks 4.00pm -5.00pm

1 Mix veg Uttappam OR

Malai Pala tikkis  OR

Oats Dosa OR

Palak Methi muthia OR

1 glass of honey and  banana shake with a bowl of fresh fruits  OR

1 bowl of  tomato /chicken soup  OR

1 bowl of suji / carrot/ lauki halwa  OR

1 cup of green tea / regular tea/ coffee with a bowl of dry fruits  OR

1 bowl of veg daliya  OR

 

 

Dinner 8.00pm – 9.00pm

1 Nachani Onion Roti with 1 cup of Panchmel Dal  OR

2-3 servings of moong dal khichdi  OR

2-3 servings of Masoor dal Palak khichdi  OR

2 Rotis with Vegetable curry with a bowl of curd  OR

2 Rotis with Chicken curry/ Fish curry with vegetable salad  OR

2-3 servings of chicken rice/ chicken pulao  OR

2 Plain parathas with a bowl of sprout salad

 

Moreover with all the above options you can always pair your dinner with 1 glass of butter milk / chaas in all trimester. Have atleast 2 glass of water after finishing any meal. Most importantly never ever skip your meals, even if you are not feeling hungry have atleast the lighter option of that meal, this avoid gastritis (acidity).

Well all types of seasonal fruits are safe to have during pregnancy. Specifically for 1^st trimester  pear, apple, pineapple, oranges, guava, grapes, watermelon, pomegranate (anar) are safe to have.

                                                

To summarise....keep eating healthy and nutritious food.

After all...

                        The  Biggest Wealth is HEALTH