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Pregnancy Diet: Monthly diet plan

Healthy eating is just as essential during pregnancy as it is in general. During pregnancy, we require higher amounts of vitamins, minerals, and other nutrients than we do on regular days. A few adjustments in your diet during pregnancy can be helpful for both the mother's and child's development.  Before making any changes to your diet plan, consult your doctor first. We've curated a list of food items that should be consumed each month of your pregnancy.

A monthly pregnancy meal plan

Here, we have a guide to cater to the needs of both mother and child during pregnancy. It's all about maintaining a balanced diet by balancing all nutrients in your food, while also drinking plenty of water. Eat a variety of foods and mix up your vitamins and minerals.  Ensure to take at least 2-3 of these in a meal plan daily, i.e 

• Dairy
• Meats, poultry & fish
• Fruits
• Vegetables
• Grains & starches

Food to eat during pregnancy, Month 1

During the first month, the baby is as small as a grain of rice, so that you may need extra nutrients and a balanced diet. You should have food like:

• Leafy vegetables
• Fortified whole grains
• Folate-rich foods include whole-grain bread, beans, spinach, and many fruits and vegetables.
• Protein from lean meat
• Avocado, sweet potato, chicken

Food to eat during pregnancy, Month 2

During this month, the baby is still small, measuring just an inch long, as it develops inside. Baby's visual and neural development is in progress, so having food rich in DHA, one of the omega-3 fats, helps support the visual and neural development of the baby. Food to have:

• Salmon and cooked eggs
• Sunflower seeds and raw almonds

Food to eat during pregnancy, Month 3

The baby has grown to the size of a pea pod, and any nausea you might have felt should have stopped now. Now is the time to have food rich in vitamin D and fibre, as vitamin D helps absorb calcium to form the baby's teeth and bones.

• Fortified milk 
• orange juice
• egg yolks 
• canned sardines
• Salmon
• Fruits 
• Veggies
• Beans
• whole-grain breads
• cereals

Food to eat during pregnancy, Month 4

This is the second trimester, and by this time, the baby has grown to about five inches, and the bones are strengthening. Now is the time to increase your calories by 300 per day and eat protein-rich food. Also, take an adequate amount of iron, as it's crucial for the baby's brain development.

• Cooked eggs 
• lean meats
• Leafy greens,
• Chickpeas,
• Tofu,
• Beans
• Vitamin C-rich food- lemon

Food to eat during pregnancy, Month 5

By the 5th month, the baby's muscles develop, and you start feeling kicks. By this time, your energy level should also increase. Take calcium-rich food, along with vitamin C and D, for the strong development of the baby's bones and teeth.

• Milk
• Cheese
• Yoghurt
• Broccoli
• Oranges
• Tomatoes

Food to eat during pregnancy, month 6

By this time, the baby's lungs have developed, and your appetite might be increasing. Try to eat food with rich vitamins, minerals, and fibres—just a perfect mix of all the things.

• Fruits,
• Vegetables,
• whole grains
• Fibre-rich food: whole grain breads, tortillas and waffles; cereals made with whole grains and oats; black and lima beans; brown rice, quinoa and lentils; greens including broccoli and peas;
• Avocado

Food to eat during pregnancy, month 7

By this time, you are into your 3rd trimester and about 10 inches long. Try to have 80-100 grams of protein daily during this time.

• Meat 
• Fish
• Poultry
• Canned light tuna
• Brazil nuts
• whole-grain breads

Food to eat during pregnancy, month 8

In month 8, it's the time to have a proper, balanced diet more than ever. Include fatty acids in your diet for the rapid growth and development of both the baby and yourself. 

• Salmon
• Shrimp
• pollock 
• nuts (especially walnuts)
• ground flaxseeds,
• vegetable oils
• Sour cherries
• Fruits, vegetables, and whole grains

Food to eat during pregnancy, month 9

It's time to relax and focus on yourself for a moment before the baby's arrival. Drink plenty of water to help flush out toxins.

• Cranberries: Another good thing to have during this month is lots of cranberries, as they have lots of antioxidants, and having them shows lower risks of UTIs( urinary tract infections)

Food to avoid during pregnancy

As much as it is essential to have a balanced diet during pregnancy, it's even more critical to avoid particular types of food. 

• High mercury fish: Consumption of mercury in the bloodstream could lead to damage to the baby's developing brain and nervous system.
• Undercooked fish and meat: Undercooked or processed food might contain bacteria that may lead to sickness and vomiting. Avoid having it, as in not exposing your child to these.
• Raw eggs: Raw eggs should be avoided as they might be host to disease-causing bacteria called Salmonella, which may cause vomiting, food poisoning, or diarrhoea.
• Organ Meat: It contains vitamin A, and an excess of vitamin A may lead to congenital malfunctions, especially during the first trimester.
• Caffeine: Caffeine can cause harm during pregnancy as it tends to improve heart rate and blood pressure.
• Raw Sprouts: Raw sprouts can make you sick as they grow in warm and humid temperatures that can give rise to bacteria. 
• Alcohol: Consumption of Alcohol may lead to structural defects of the baby, so it's highly advisable not to have alcohol, especially during the first trimester.
• Processed junk food: Consumption of processed food may increase the toxic substance called acrylamide in the mother's body, which is harmful to the baby.

Indian style diet chart

Maintaining a diet is essential for both the baby and the mother-to-be. Choosing the best food for your well-being can be challenging, so adding a well-rounded diet is necessary. If you are unsure about what to eat during pregnancy, we have prepared a chart to help you follow a balanced diet.

 

Week Days	Pre-Breakfast Snack	Morning Breakfast	Mid-Morning Snack	Lunch	Evening Snack	Dinner
Day 1	8-12 pieces of dry fruits, including soaked almonds and walnuts.	Moongdal chilla-3 +pudina/chanadal or peanut chutney-2 tsp	Almond milk or strawberry milkshake (1 cup)	1.5 cup paneer biryani + Cucumber onion Raita (½ cup)	Sweet potato salad (cooked with 200 gms of sweet potato, one pinch of chat masala, and 1 tsp lemon juice) +  light tea (1 cup)	Wheat dosa 3 + ½ cup bitter gourd sabji
Day 2	Homemade fruit juice with strawberries, pomegranate, guava, or oranges (1 glass)	Wheat dosa-4 + Tomato sabji (½ cup)	Vegetable soup made with broccoli and garlic (1 bowl)	1.5 cup rice + 1 piece of chicken + 1 cup carrot sabji	Mixed fruit salad made of apple, guava, and berries of your choice (1 medium-sized plate)	Moongdal chilla-3 +pudina/peanut chutney-2 tsp
Day 3	Banana dry fruit milkshake (1 glass)	Veggie-rich sevai or upma (1 cup) + 2 medium-sized parathas	Bottle gourd soup or pumpkin soup (1 bowl)	1.5 cup fish biryani + Cucumber onion Raita (½ cup)	Roasted makhana 1 cup and two whole wheat toasts	Multigrain toast (2 in no) with two sunny-side-up eggs
Day 4	Carrot, beetroot juice (1 glass)	Oatmeal (1 cup) with nuts and seeds,+ 2 boiled eggs	Almond milkshake (1 glass) and one fruit of your choice	1.5 cup rice, soychunks curry + 1 bowl masoor dal	Mixed fruit salad made of apple, mango, and berries of your choice (1 medium-sized plate)	Veggie-rich poha (1 cup) + 2 moong dal chillas
Day 5	1 plain glass of milk and nuts	Veggie-rich poha (1 cup) + 2 moong dal chillas	Tamatar or tomato soup (1 bowl)	1.5 cup chicken biryani + cucumber onion raita (½ cup)	Vegetable salad (1 plate) made with boiled chana, carrots, cucumber, tomatoes, and onions	Multigrain toast (2 in no) with two sunny-side-up eggs
Day 6	Soaked overnight almonds and walnuts 10	Oatmeal (1 cup) + 2 boiled eggs	Kaddu or pumpkin soup (1 bowl)	1.5 cups of rice, one piece of fish + 1 bowl of masoor daal	Roasted moong or roasted chana 1 cup, and one apple.	Wheat roti -3 + Tomato sabji (½ cup) and yogurt
Day 7	1 plain glass of milk with 2 tsp dry fruit powder	Veggie-rich sevai or upma (1 cup) + 2 medium-sized parathas	2 boiled eggs and 1 tbsp each of sunflower and pumpkin seeds.	1.5 cup vegetable khichdi + 1 piece chicken + 1 small bowl of dahi	1 medium-sized avocado with two slices of Multigrain toast	Veggie-rich poha (1 cup) + 2 moong dal chillas

 

Conclusion: Pregnancy Diet: Monthly diet plan

Keeping yourself healthy and fit with your little one is necessary during the whole pregnancy journey, and a good diet plays a vital role in this journey. It's essential to have a mix of everything, including important vitamins, minerals, and necessary proteins, added to your diet. Along with a balanced diet, ensure you have plenty of water to flush out toxins from your body. We hope this guide will help you during the pregnancy journey. We have focused on food that is particularly important during each month of pregnancy. For more such blogs, visit Baluni Hospital!!