The Ultimate Pregnancy Diet Chart Month by Month

The Ultimate Pregnancy Diet Chart Month by Month So, you took the test and found out that you are expecting the miracle of life – congratulations to you! Your doctor, friends and relatives must have been sharing their experiences and telling you what you shouldn’t be doing or eating.

It is true that most of the advice is based on minimizing the risks. But has anyone told you what you should be eating to provide nutrition that is required for the healthy growth of a baby? If not, here is the pregnancy diet chart month by month that you should follow to give birth to a beautiful, healthy baby.

It is important that you plan your meals properly and include all the food groups to get all essential nutrients – carbohydrates, fats, proteins, vitamins and minerals and micronutrients. To help you create a healthy pregnancy food chart, here are some of the must-haves and their importance to you and your baby are explained below:

Proteins Proteins are the building blocks of life. An adequate amount of proteins is essential so that the cells, tissues and organs of the baby can form properly. In case protein is not included in your diet regularly and in adequate amounts, it can lead to the birth of a malnourished baby. Your additional daily intake of proteins for various months of pregnancy should be:   

First Trimester: 0.5g Second Trimester: 6.9g Third Trimester: 22.7g Food Lentils (dal) Whole Milk Cottage Cheese (paneer) Eggs Chicken Legs Almonds

Serving Size 1 bowl (200mL) 200mL 30g 01 100g 30g

Protein per Serving 7g 7g 5.6g 13.28g 19g 5.4g

Iron Iron is an essential mineral and is required to carry oxygen to the cells. During pregnancy, you need more iron in your blood to meet the demand of a growing fetus by supplying the required amount of oxygen to the always-forming cells and tissues. Iron promotes cells and tissues growth and also prevents premature birth and low birth weight. You should increase your iron intake by 35gms per day during all the trimesters of pregnancy. Some of the foods that you can include in your diet to meet the supply of iron in your body are as follows: Food Methi Spinach Soya Chunks Bajra Kala Chana Radish Leaves (Mooli ke Patte) Tamarind Pulp (Imli Pulp) Curry Leaves Dry Dates Goat Liver

Serving Size 100g 100g 30g 30g 30g 100g 100g 100g 100g 100g

Iron per Serving 5.7mg 3mg 2.5mg 2mg 2.6mg 3.8mg 9mg 8.6mg 3.2mg 6.5mg

Calcium A sufficient supply of calcium is essential so that your baby can grow healthy bones and teeth. You must keep your calcium intake updated even after the baby is born to produce calcium-rich breast milk. The baby would require all the nourishment to grow into a healthy being from breast milk. You must also up the supply of calcium to prevent osteoporosis during pregnancy. As per the Indian Council of Medical Research (ICMR), a pregnant woman must take 1200mg of calcium on daily basis.

Food Whole Milk Cottage Cheese (Paneer) Almonds Amarnath Leaves Methi Ragi Chana (gram) Sea Crabs Fish (Pran, Rohu, Katla)

Serving Size 100mL 40gm 30gm 100gm 100gm 30gm 30gm 100gm 100gm

Calcium per Serving 118mg 190mg 68.4mg 330mg 274mg 109mg 80.7mg 333mg 320-650mg

Vitamin A The fetus develops a lot quicker in the first trimester of the pregnancy leaving mother deficient in Vitamin A. This vitamin is essential for the baby to develop a healthy vision, stronger immune system and rapid growth. Thus, it is essential for expecting mothers to increase the intake of Vitamin A in their daily diet up to 800Âľg of Vitamin A or 6400Âľg of beta-carotene in the diet. The pregnancy diet chart should definitely have the following foods as Vitamin A sources:

Food Bathua Spinach Methi Carrots (red) Carrots (orange) Amaranth Leaves Sweet Potato Dried Apricots Dried Dates Mango Coriander Mint

Serving Size 100gm 100gm 100gm 100gm 100gm 100gm 100gm 20g 20g 100gm 100gm 100gm

Beta-Carotene per Serving (in Âľg) 1075 2605 9245 2706 5423 8553 5376 361 540 1264 3808 4602

Folic Acid or Vitamin B9 The consumption of a right amount of folic acid helps in preventing the neural tube effect which forms the early brain and spinal cord thus preventing the abnormalities associated with these organs as well. To prevent any brain and spinal cord abnormalities, you must include 500 micro-gram per day folic acid in your diet.

Food Spinach Papaya Peanuts Goat Liver Chicken Liver

Serving Size 100gm 100gm 100gm 100gm 100gm

Vitamin B9 per Serving (mcg) 142 60 90 178 1032

The Takeaway Pregnancy demands that good nutrition be provided to both the mother and the baby. Every food group is important.

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