A Detailed 1 to 3 Month Pregnancy Diet Chart in India

Did you know that a pregnant woman needs about 300 extra calories per day to have a healthy pregnancy? Yes, that’s right! To make up for these calories, pregnant women should consume the best diet that includes whole grains, proteins, fruits, and vegetables. So, see below 1 to 3 month pregnancy diet chart in India…

1 to 3 Month Pregnancy Diet Chart in India:

It is so challenging to prepare a balanced and healthy daily diet for pregnant women. Hence, we are sharing a list of beneficial foods and drinks for an ideal Indian diet for pregnant women. This food list takes care of the nutritional needs of the baby and maintains the health of the mother-to-be. So, see below 1 to 3 month pregnancy diet chart in India.

Pre-Breakfast Snack Ideas:

• Dry fruits (10 to 12 pieces)
• A glass of cow milk (plain)
• Banana and milk mixture
• Almond milk
• Carrot juice
• Tomato juice
• Apple juice

Breakfast Ideas:

• Bowl of fruit salad (including apricots, apples, dates, bananas, sweet figs and oranges)
• Rava upma with vegetables
• Vegetable poha with chilla
• Oats with 2 boiled eggs
• Vegetable omelette
• Whole wheat toast, butter, and omelette
• Stuffed parathas with curd (with stuffing of potatoes, lentils, spinach, carrots, paneer or beans)
• Paneer and vegetable sandwich
• Paneer toast
• Rice vermicelli with vegetables
• Vegetable khandvi

Mid-Morning Snack Ideas:

• Chicken Soup
• Spinach Soup
• Tomato Soup
• Carrot Beetroot Soup
• Creamy Spinach Soup
• Pumpkin Soup
• Banana and Milk Smoothie

Diet for Pregnant Women: Lunch Ideas:

• Plain paratha and a bowl of dal with curd
• Chapati with dal, curd, and a bowl of veggies
• Peas and carrot stuffed paratha made with butter and a bowl of curd
• Vegetable khichdi
• Curd rice
• Rice and chicken curry
• Green peas or jeera pulao with raita
• Rice, vegetables, and scallions with green salad, Dal
• Rice, Dal, Vegetable Raita with Fruit
• Pea Lemon Rice with Green Salad
• Chicken Salad with Vegetable Soup
• Grilled Chicken with Yogurt
• Rice with Kofta Curry
• Paneer Paratha with Butter and Green Salad
• Stuffed Paratha with Sprouts Salad

Evening Snack Ideas:

• Chicken Cutlet
• Bread Cutlet
• Chicken Sandwich
• Corn and Paneer Sandwich
• Roasted Peanuts
• Dry Fruits with Dry Dates
• Milk Porridge with Vermicelli, Oats or Daliya
• Vegetable Daliya
• Tomato and Spinach Idli
• Vegetable Idli
• Mixed Veg Uttapam
• Vegetable Vermicelli
• Carrot Halwa
• Lauki Halwa
• Fresh Fruit Smoothie (Banana or Strawberry)
• 1 Cup Green Tea

Dinner Ideas:

• Chicken rice or vegetable pulao with a bowl of yogurt
• Mixed dal khichdi, yogurt, and vegetable
• Rice, spinach curry, dal, green salad
• Plain paratha with yogurt (or buttermilk)
• Roti, dal, vegetable of choice, yogurt (or buttermilk)

Foods and Drinks To Consume In 1 to 3 Month Pregnancy Diet Chart in India: 

The foods and drinks you should eat in 1 to 3 month pregnancy diet chart in India are…

Water:

Drinking about 10 to 12 glasses of water is a must during pregnancy. Adequate water helps the protective fluid (or amniotic fluid) around the foetus and also promotes better digestion.

Dairy products:

These are loaded with rich nutrients like vitamins and calcium that aid in the baby’s growth.

Leafy green vegetables and broccoli:

Dark green vegetables like broccoli are a good source of vitamin B9, antioxidants and vitamins including A, B6, C and K. They prevent haemoglobin deficiency, promote healthy bones and keep skin problems at bay.

Sweet Potatoes:

Sweet potatoes contain high levels of beta carotene (vitamin B), which is important for foetal growth and development.

Salmon:

Regular consumption of salmon should be included in the Indian diet for pregnant women as it can boost docosahexaenoic acid (DHA), commonly known as omega-3 fatty acid. The need for docosahexaenoic acid (DHA) increases during the third semester of pregnancy.

Legumes:

Rich in plant-based nutrients like iron, protein, fibre, and calcium, legumes are a good source of plant-based nutrients that should be included in the daily diet of pregnant women.

Eggs:

Eggs are one of the best sources of protein. They provide a boost of amino acids and choline, apart from other beneficial vitamins and minerals.

Lean meat:

A healthy diet for pregnant women should include good quality protein, which comes from lean meat. Lean meats contain a good amount of iron, vitamin B, and essential minerals.

Berries:

Berries help increase your water intake as they contain lots of water and nutrients like healthy carbohydrates, fibre and vitamin C.

Dry Fruits:

A handful of dry fruits are rich in zinc, potassium, calcium and fibre. They prevent constipation during pregnancy.

Whole grains:

The growing foetus needs minerals and vitamin B for growth. Whole grains are rich in folic acid and provide essential nutrients for the baby.

Food and Drinks to Avoid During Pregnancy:

The foods and drinks you should avoid in 1 to 3 month pregnancy diet chart in India are…

Unwashed food:

Unwashed fruits, vegetables, and especially meat can expose you to Toxoplasma gondii (a harmful parasite), which can cause serious complications in pregnancy.

Caffeine:

When creating the best diet for pregnant women, caffeine should always be excluded! Caffeine increases your blood pressure and heart rate, which is harmful and risky in pregnancy.

Alcohol:

Alcohol consumption can cause physical defects in the baby. If a woman consumes alcohol in the first trimester, the chances of the baby having abnormal facial features increase.

Processed Junk Food:

Craving for junk food is real, and all women experience it during pregnancy. However, you should always avoid processed junk foods (such as cookies, candies, pizza, burgers, and baked goods made with white flour), as these can increase the levels of toxic acrylamide in the mother’s body.

Unpasteurized Foods:

Unpasteurized foods, including fruit juice, milk, or cheese, may contain foodborne illness-causing bacteria like E. coli, Campylobacter jejuni, and Listeria.

Raw Sprouts:

Raw sprouts are not among the ideal diets for pregnant women, and consuming them can make you sick. Raw sprouts grow in warm and humid conditions, an environment that is conducive for bacteria to grow.

Raw or Undercooked Fish:

Raw fish contains bacteria, parasites, and microorganisms, making you vulnerable to several diseases.

Undercooked and Processed meat:

Undercooked meat that contains microorganisms can make you sick. Processed meat that contains Listeria bacteria can cause vomiting and food poisoning in pregnant women.

Raw Eggs:

Raw eggs contain bacteria called Salmonella, and its consumption can cause several health problems like food poisoning, diarrhea, and vomiting.

Conclusion:

Maintaining good eating habits during pregnancy has a long-term, positive impact on the growth and development of your baby. A healthy diet for pregnant women also ensures a hassle-free pregnancy experience. Based on these tips, you can prepare a personalized diet chart in consultation with a doctor and a dietitian.