Pregnancy diet chart month by month

IN THIS ARTICLE WE DESCRIBED ABOUT

1.PREGNANCY DIET CHART MONTH BY MONTH

2.DIET IDEAS FOR PREGNANT WOMEN

3.FOODS AND BEVERAGES AVOID DURING PREGNANCY

 In every pregnant healthy and well balanced diet is necessary.This is because whatever the female consumes during pregnancy the main source of nutrition for the baby .A diet for pregnant women should include foods that are essential nutrition like protein , iron , calcium and folic acid.A healthy diet plan can help reduce the risk of complication during pregnancy.

PREGNANCY DIET CHART MONTH BY MONTH

Top foods taking during pregnancy

FIRST TRIMESTER( 1 to 3 MONTH)

During the first trimester of pregnancy it is important to focus on consuming well balance diet that provides essential nutrients for both you and your developing baby,Here some foods include during the first trimester

FRUITS AND VEGETABLE	Leafy greens , citrus fruits, Berries,Carrots , Sweet potatoes and bell peppers
LEAN PROTEIN	Fish (salmon and sardines), poultry,lean cuts of beaf and pork , tofu , tempen , legumes(bean,lentils , chickpeas , nuts and seeds)
WHOLE GRAINS	Whole grain bread , Brown rice , barely and whole wheat pasta
DAIRY PRODUCT	Milk , Yogurt , Cheese , Fortified plant based alternatives like almond milk or soy milk
IRON	Lean meats , Fortified cereals , Spinach , Dried fruits , Poultry , fish ,beans , lentils ,tofy
FOLATE / FOLIC ACID RICH FOODS	Leafy greens ( spinach , kale ) , citrus fruit ( orange , grape fruits ) , beans , lentils ,fortified cereals , whole grain
FLUIDS	Plenty of water , Herbal tea ,fruit infused water
SUPPLEMENT	Take prenatal vitamins recommended by your healthcare provider

SECOND TRIMESTER (3 TO 6 MONTH)

During first trimester Nausea and Morning sickness is common in many women so , difficult to eat well. During second trimester these symptoms start to go away and it is easier to take healthy foods. During second trimester of pregnancy , your baby continues to grow and develop rapidly and your nutritional needs increase accordingly.Here are recommended foods to include during the second trimester.

FRUITS AND VEGETABLE	Leafy greens , citrus fruits, Berries,Carrots , Sweet potatoes and bell peppers
LEAN PROTEIN	Fish ( salmon and sardines), poultry,lean cuts of beaf and pork , tofu , tempen , legumes(bean,lentils , eggs , nuts and seeds)
CALCIUM RICH FOODS	Dairy product (Milk , yogurt , cheese , Fortified plant base alternatives and almond milk, soy milk,Leafy greens,tofu , almond .
OMEGA 3 FATTY ACID	Fatty fish , flaxseeds , chia seeds , walnuts , fortified foods
HEALTHY FATS	Avocadoes, nuts (almond , walnuts ),seeds (flaseeds , chia seeds ) , olive oil , fatty fish
IRON RICH FOODS	Lean meats , Fortified cereals , Spinach , Dried fruits , Poultry , fish ,beans , lentils ,tofu
FIBER RICH FOODS	whole grain, Brown rice , Whole wheat,bread ,oats , Fruits ( apples, berries , pears), vegetables (broccoli, carrots ,peas),legumes (beans , lentils )nuts and seeds
FLUIDS	Plenty of water , Herbal tea ,fruit infused water
SUPPLEMENT	Take prenatal vitamins recommended by your healthcare provider

THIRD TRIMESTER ( 6 TO 9 MONTH)

During the third trimester of pregnancy, it's important to focus on nutrient-dense foods that provide essential nutrients for both you and your growing baby. Here are some key foods to include

FRUITS AND VEGETABLE	Leafy greens , citrus fruits, Berries,Carrots , Sweet potatoes and bell peppers
LEAN PROTEIN	Fish ( salmon and sardines), poultry,lean cuts of beaf and pork , tofu , tempen , legumes(bean,lentils , eggs , nuts and seeds)
CALCIUM RICH FOODS	Dairy product (Milk , yogurt , cheese , Fortified plant base alternatives and almond milk, soy milk,Leafy greens,tofu , almond .
OMEGA 3 FATTY ACID	Fatty fish , flaxseeds , chia seeds , walnuts , fortified foods
HEALTHY FATS	Avocadoes, nuts (almond , walnuts ),seeds (flaseeds , chia seeds ) , olive oil , fatty fish
IRON RICH FOODS	Lean meats , Fortified cereals , Spinach , Dried fruits , Poultry , fish ,beans , lentils ,tofu
FIBER RICH FOODS	whole grain, Brown rice , Whole wheat,bread ,oats , Fruits ( apples, berries , pears), vegetables (broccoli, carrots ,peas),legumes (beans , lentils )nuts and seeds
FLUIDS	Plenty of water , Herbal tea ,fruit infused water

DIET IDEAS  FOR PREGNANT WOMEN

PRE BREAKFAST IDEA

Dry fruits (10 to 12 pieces )

Banana milkshake

Almond milk

Carrot milk

Tomato juice

One glass of plain milk

Apple juice

BREAKFAST IDEA

Vegetable upma with a glass of fresh orange juice

Bowel of fruit salad 

Oats with 2 boiled egg

Cheese and vegetable sandwich

Idli with coconut chutney and sambhar

Mixed vegetable paratha with curd

MID MORNING SNAKE IDEA

Spinach soup

Tomato soup

Carrot soup

Creamy soup

Pumpkin soup

Chicken soup

LUNCH IDEA

Spinach dal with brown rice and side cucumber

Plain paratha with curd

Chapati with dal , curd and bowel of vegetable

vegetable khichdi

Rice and chicken chutney

Rice , vegetable ,dal with salad

Chicken salad with vegetable soup

Grilled chicken with curd

EVENING SNAKE IDEA

Mixed vegetable uttapam

Vegetable sevai

Carrot halwa

Lauki halwa

Tomato and spinach idli

Dry fruits

Corn and Cheese sandwich

Chicken cutlet

DINNER IDEAS

Mixed dal khichdi , curd , vegetable curry

Rice , spinach Veggie , dal and green salad

Plain paratha with curd

Roti , dal , vegetable and curd

10 FOODS AND BEVERAGES AVOID DURING PREGNANCY

1.UNDERCOOD OR RAW FISH

Raw fish is more likely to contain parasites, bacteria, or  microorganisms than fully cooked fish, which can harm you and your baby.

2.UNDERCOOKED OR PROCESSED MEAT

Meat should be cooked thoroughly before consumption. Raw or undercooked meat carries microorganisms that can be dangerous for pregnant women and her baby.

3.HIGH MERCURY FISH

Certain types of fish, such as shark, swordfish, king mackerel, and tilefish, contain high levels of mercury, which can harm your baby's developing nervous system. 

4.UNWASHED FOOD

Unwashed food can contain Toxoplasma gondii, a harmful parasite that can cause serious complications in pregnancy. so, it is important to thoroughly wash any fruits, vegetables and meat that is consumed during pregnancy.

5.ALCOHOL

Alcohol consumption, as it can cause birth defects and developmental issues. It's best to avoid alcohol  during  pregnancy .

6.EXCESSIVE CAFFEIN

High levels of caffeine can increase the risk of miscarriage and low birth weight. It is best to avoid caffein during pregnancy.

7.UNPASTEURIZED MILK , CHEESE AND FRUIT JUICE

 Raw, unpasteurized milk may contain bacteria like E.coli, Listeria, and Campylobacter jejuni, which can give rise to foodborne illnesses.

8.RAW OR UNDERCOOKED SPROUTS

Raw or undercooked sprouts, including alfalfa, clover, radish, and mung bean sprouts, can carry harmful bacteria like Salmonella and E. coli.

9.PROCESSED JUNK FOOD

Processed junk food should be off the menu for pregnant women, as consuming items such as cookies, candy, pizza, burgers and baked goods made from white flour can raise toxic acrylamide levels in the mother’s body.

10.RAW SPROUTS

Raw sprouts, including alfalfa, clover, and mung bean sprouts, can harbor harmful bacteria and are best avoided during pregnancy.