Pregnancy food chart with time | Healthy food chart during Pregnancy

Healthy Food Chart during pregnancy:

During pregnancy, it becomes imperative to take special care of your diet. After all, you’re eating for two! A balanced and nutritious diet is essential for the health and development of the baby, as well as the mother. Therefore, it’s important to make sure that you are eating a balanced and healthy diet throughout your pregnancy. But what should this diet look like? What foods should you be prioritizing? In this blog post, we’ll discuss the importance of a healthy prenatal diet and provide an overview of a sample diet chart for pregnant women.

*.A healthy pregnancy diet plan can help reduce the risk of complications during pregnancy and promote a healthy delivery.

*.Pregnant women should also aim to stay hydrated and take prenatal supplements as recommended by their healthcare provider.

*.Eating a well-balanced diet during pregnancy is essential for both the mother and the developing baby. A diet for pregnant women should include foods that are rich in essential nutrients like protein, iron, calcium, and folic acid. It is important to avoid certain foods that can be harmful to the baby, such as raw or undercooked meat, fish and eggs, as well as unpasteurized dairy products.

Foods To Eat During Pregnancy

There are certain foods that you should eat during pregnancy as they provide essential nutrients for both you and your growing baby. These include:

Fruits and vegetables: Include a variety of fresh, frozen, or canned fruits and vegetables in your diet. These are packed with vitamins, minerals, and fiber.

Whole grains: Choose whole-grain bread, pasta, cereals, and crackers. These foods have more fiber and nutrients than their processed counterparts.

Protein: Meat, poultry, fish, eggs, beans, tofu, and nuts are all excellent sources of protein. This nutrient is important for your baby’s growth and development.

Dairy: Dairy products like milk, cheese, and yogurt provide calcium and other nutrients that are essential for pregnant women.

Fatty Fish: Fatty fish like salmon is a good source of omega-3 fatty acids. These are beneficial for both you and your baby. Just be sure to limit your intake of fish with high levels of mercury.

Water: Staying hydrated is important for all humans but it’s especially crucial during pregnancy. Make sure to drink plenty of water throughout the day.

Indian Diet for Pregnant Women - 7-Day Meal Plan:

Days	Snack ideas for pre-breakfast	Breakfast Ideas	Snack for mid-morning	Lunch Ideas	Evening Snack Ideas	Dinner Ideas
Sunday	Soaked almonds and walnuts with a glass of milk	Vegetable upma with a glass of fresh orange juice	Greek yoghourt with mixed fruit and honey	Spinach dal with brown rice and a side of cucumber raita	Masala chai with whole wheat toast and almond butter	Grilled fish with mixed veggies and chapati
Monday	Dates and a glass of milk	Moong dal cheela with mint chutney and a glass of buttermilk	Fresh fruit salad	Vegetable pulao with a side of cucumber raita	Masala chai with besan chilla and a side of green chutney	Paneer tikka with mixed veggies and chapati
Tuesday	Soaked chia seeds with a glass of coconut water	Vermicelli upma with a glass of fresh pomegranate juice	Greek yoghourt with mixed fruit and honey	Lentil soup with a side of mixed veggie salad	Masala chai with baked sweet potato fries and mint chutney	Chicken curry with mixed veggies and chapati
Wednesday	Soaked almonds and walnuts with a glass of milk	Vegetable dosa with a side of coconut chutney and sambar	Fresh fruit salad	Palak paneer with brown rice and a side of cucumber raita	Masala roasted makhana (fox nuts)	Vegetable fried rice with manchurian gravy
Thursday	A glass of buttermilk	Idli with coconut chutney and sambar	Roasted chana chaat	Brown rice, bhindi fry, dal, buttermilk	Roasted peanuts	Methi and paneer sabzi with chapati
Friday	A glass of tender coconut water	Mixed veg paratha with curd	Sliced carrot and cucumber	Brown rice, paneer butter masala, and dal	Mixed fruit	Tandoori chicken with roti and mixed vegetable salad
Saturday	Fruit and nut muesli with milk	Besan cheela with mint chutney	Sliced apple	Vegetable pulao, dal, buttermilk	Aloo tikki with mint chutney	Stuffed capsicum with chapati

Foods To Avoid During Pregnancy

There are certain foods that should be avoided during pregnancy as they can cause harm to the developing baby. These include:

- Unpasteurized milk and dairy products

- Raw or undercooked meat, poultry, seafood, and eggs

- Raw sprouts

- Soft cheeses such as feta, Brie, and Camembert

- Unwashed fruits and vegetables 

FOOD OPTIONS:

Breakfast: Vada Pav, Pav-Bhaji, Missal-Pav, Poha, Daliya, Upma, Missi Roti, Idli, Dosa, Chapati, Sabji, Rice/Roti With Sabji, Milk, Aloo

Parantha, Thepla, Dokhla, Ragada, Bhelpuri, *Egg Omelette, etc.

Snacks: Chiwda, Multi-Grain Laddu, Khaman Dokhla, Laapsi, Sukadi, Fafada, Missal-Pav, Thepla (Methi), Bhel, Batata-Vada, Chakli,

Sago-Vada, Muthiya (With Green Leafy Vegetables Or Bottle Gourd), Khakhra, Masala Bhakri, Shira (Halwa), etc.

Lunch & Dinner: Dal-Bafale, Baingan Ka Bharta, Dal-Chawal Roti Sabji, Bhakri (Rice/Jowar, Bajari and Ragi), Butter Milk, Curd,

Kadhi, Jhunka+Bhakhar, Usal, Ragirotla (Bajara/Jowar/Ragi), Khichdi Kadhi, *Fish, *Mutton Curry, *Chicken, *Egg-Curry,

*Prawn Curry, *Fish Curry, *Pomfret, etc.

Sweets: Shreekhand, Puranpoli, Sheera, Kheer, Chikki, Besan Ladoo, Churma, Basundi, etc.

Green Vegetables: Spinach, Amaranth Leaves, Moringa Leaves, Mint, Bathua, Fenugreek Leaves, Drumstick Leaves, etc.

Fruits: Banana, Orange, Guava, Mango, Sapota, Pomegranate, Custard Apple, Apple, Jamun, Pineapple, Sweet Lime, Grapes, etc.

Other Vegetables: Tomato, Potato, Elephant Foot Yam, Carrot, Cauliower, Pumpkin, Bitter Gourd, Bottle Gourd, Cabbage,

Capsicum, Lady Finger, Brinjal, Guarbeans, Cucumber, Peas, etc.

Pulses: Moong Dal (Split and Skinned Green Gram), Chawli Dal (Black Eyed Beans), Masoor Dal, Brown Lentils, Toor Dal, Green Peas,

White Peas, Bengal Gram (Chana), Urad, Soyabean, Moth Beans, etc.

Nuts: Groundnut, Dried Coconut, Watermelon Seeds, Til Seeds, etc.

Is Diet Enough for the Nutritional Needs of Pregnant Women?

While a healthy and balanced diet is important for everyone, including pregnant women, it may not always be enough to meet all of your nutritional needs during pregnancy.

During pregnancy, your body requires more nutrients to support the growth and development of the foetus. For example, pregnant women need more iron, folic acid and calcium than women who are not pregnant. If these nutrients are not obtained in sufficient quantities through the diet, it can increase the risk of complications during pregnancy and affect both your health and that of the baby.

Therefore, in addition to a healthy diet, doctors often recommend supplements like iron, folic acid and calcium to ensure you are getting enough of these important nutrients. These supplements can help fill any gaps in your diet and ensure you are getting the nutrients you need for a healthy pregnancy. It is important to discuss any supplement use with a healthcare provider.