By Aswathy Gopalakrishnan
Expert advise by Aditi A Mehrotra
The first month of pregnancy can be exciting and overwhelming at the same time. However, the best thing you can do for your baby is to have a positive outlook and follow a healthy and nutritious diet. According to the American College of Obstetricians and Gynecologists (ACOG), the baby is only the size of a pea in the first month of pregnancy, and the primary developments that take place are neurological. It is why doctors suggest concentrating on the quality of the food rather than the quantity.
A well-planned pregnancy diet can help you in avoiding and handling confusion efficiently. My doctor had advised following a pregnancy diet with foods that are rich in folate, protein, calcium, iron, zinc, and fiber. I made sure to include green leafy vegetables and chickpeas that are rich in folate, 2-3 servings of fruits/vegetables, and two servings of white foods such as egg, milk, curd, paneer, or cheese for calcium and protein every day in my pregnancy diet chart. She additionally suggested including foods rich in Vitamin B6 (nuts, bananas, salmon, etc.) to help with my morning sickness in the first trimester. In case you are unable/intolerant to a particular type of food, swap it on the pregnancy diet chart with suitable options that contain a similar nutrition content.
Here’s a simple and easy to follow first month of pregnancy diet chart:
Week 1
The diet must be balanced with a portion of fruits, vegetables, protein and whole grains. It is good to keep sweets and fats to a minimum. This way, you can reduce the risk of gestational diabetes in the last trimester under control. It will also help minimize few pregnancy symptoms such as heartburn, nausea, bloating and constipation.
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First Day
Early morning: One banana Breakfast: Overnight oats jar with nuts Mid morning: One glass veg/fruit juice Lunch: One bowl of rajma/kadhi, rice/roti, dry sabzi. Evening: Half bowl bhelpuri + Tea (optional) Dinner: One bowl whole wheat pasta, veggies/chicken Bedtime: Half cup milk
Second day Early morning: One pomegranate Breakfast: 2 dal (any or gram flour) cheela/ 1 egg+toast, milk Mid morning: One glass berry smoothie Lunch: 2 mini masala dosa, sambhar, chutney Evening: Hummus and carrot sticks (seasonal) or cucumber Dinner: Palak paneer/ paneer kofta/chicken curry, 2 roti Bedtime: Half cup milk
Third day Early morning: Mango (seasonal)/guava Breakfast: One cheese potato sandwich, milk Mid morning: Jaljeera/mixed nuts/ gur-roasted chana (100% Organic Jaggery-roasted chick peas) Lunch: 1 Bowl khichdi, raita, salad Evening: 2 pcs dhokla or rice khandvi Dinner: 1 Roll veg/chicken shawarma Bedtime: Half cup milk
Fourth day Early morning: Grapes/ musk melon (seasonal) Breakfast: 1 bowl poha, sweet lassi/chaach (buttermilk) Mid morning: Sweet+ salty lemonade Lunch: 1 bowl dal of choice, dry sabzi (pref green, could be lauki/torai/ghiya/karela), rice, salad Evening: Half bowl bean sprouts chaat Dinner: Veg korma/chicken curry with roti Bedtime: Half cup milk |
Fifth day
Early morning: One banana Breakfast: 1 Bowl sweet/savory daliya Mid morning: Coconut water, fist full nuts (whole or powdered as an add) Lunch: 1 Bowl black chana, rice, curd-rice Evening: Half bowl sweet corn chaat Dinner: 2 Aloo/paneer/gobhi /mooli stuffed paratha. Some veggies are seasonal. Bedtime: Half cup milk
Early morning: Watermelon Breakfast: 1 Bowl sabudana/ ragi dosa Mid morning: 1 Glass masala chaach Lunch: 1 Bowl matar paneer, 2 mini parathas, salad Evening: Half bowl sweet potato baked/chaat Dinner: 1 Bowl veg/chicken biryani Bedtime: Half cup milk Early morning: Chikoo/orange Breakfast: 2 Idly, chutney Mid morning: 1 Glass vanilla/ strawberry milkshake Lunch: 1 Bowl chole + 2 bhature (less oil) Evening: Half bowl suji halwa made with organic jaggery Dinner: 1 Bowl veg/mushroom soup, grilled veggies/chicken, 2 cheese toast Bedtime: Half cup milk |
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Week 2
In the best selling book on pregnancy, “What to Expect When You’re Expecting”, the author mentions the importance of concentrating on the nutrient level of the food rather than individual foods. This means that, in case a food is not available, or you are unable to eat a particular type of food, go for an alternate option with similar nutrient content. For instance, you can alternate between the white foods, egg, paneer, tofu, yogurt or milk, instead of concentrating on just one of them. It helps in avoiding the monotony and makes the pregnancy diet chart more interesting.
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First Day
Early morning: One banana Breakfast: Spinach and cheese omelet, toast, and milk Mid morning: Coconut water, puffed rice Lunch: Rice, dal, dry sabzi (preferably green vegetable)/ fish fry, curd Evening: Mixed dry fruits and nuts Dinner: 2 Rotis, palak paneer/chicken curry Bedtime: Half cup milk
Second day Early morning: One cup of berries (any type or mixed) Breakfast: Rava/Millets Upma loaded with veggies Mid morning: Roasted chana dal, buttermilk Lunch: Rice, dal palak, fish/ chicken/potato fry, curd Evening: Whole wheat carrot cake or muffin Dinner: Lentil soup, roasted veggies, and garlic bread Bedtime: Half cup milk
Third day Early morning: Mango (seasonal)/guava Breakfast: One cheese potato sandwich, milk Mid morning: Jaljeera/mixed nuts/ gur-roasted chana (100% Organic Jaggery-roasted chick peas) Lunch: 1 bowl khichdi, raita, salad Evening: 2 pcs dhokla or rice khandvi Dinner: 1 roll veg/chicken shawarma Bedtime: Half cup milk
Fourth day Early morning: Pomegranate Breakfast: Overnight Chia pudding using coconut/regular milk, topped with muesli and nuts Mid morning: Banana smoothie Lunch: Mix-veg/paneer/ chicken biriyani, boiled egg, raita Evening: Veggie chips, salsa/guacamole Dinner: Paneer/Chicken Frankie with a fresh vegetable salad Bedtime: Half cup milk |
Fifth day
Early morning: Watermelon Breakfast: Toast with avocado and boiled egg Mid morning: Boiled chana and vegetable salad Lunch: Rice, dry sabzi, sambhar, buttermilk Evening: Boiled sprouts salad Dinner: Methi paratha, aloo-matar-paneer Bedtime: Half cup milk
Early morning: Mango Breakfast: Appam and vegetable stew Mid morning: Mixed nuts and lemon juice Lunch: Jeera rice, rajma, dry sabzi, salad Evening: Veg/Chicken Samosa Dinner: 2 Rotis, mix-veg/egg curry Bedtime: Half cup milk
Seventh day
Early morning: Grapes Breakfast: Mix-veg/ Chicken cheese sandwich Mid morning: Berries with yogurt Lunch: Rice, Aloo Methi/Palak, Dal, Salad, curd Evening: Dhokla Dinner: Wheat dosa with veg/ chicken kurma Bedtime: Half cup milk
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Week 3
In order to make sure that you don’t fall out any nutrients, take the prescribed prenatal vitamins. Prenatal vitamins give the extra boost of folic acid, calcium and iron which is essential for the proper development of your baby.
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First Day
Early morning: One banana Breakfast: 2 Idlis with peanut chutney Mid morning: Lemon juice, mixed nuts Lunch: Rice, sambhar, dry sabzi or fish fry, curd Evening: Grilled cheese sandwich Dinner: 2 Rotis, paneer burji /chicken curry Bedtime: Half cup milk
Second day Early morning: One apple Breakfast: Chole puri Mid morning: Coconut water and dry fruits Lunch: Khichdi, boiled egg, salad Evening: Vegetable cutlet Dinner: 2 Palak parathas, veg/chicken kurma Bedtime: Half cup milk
Third day Early morning: Musk melon Breakfast: Cornflakes with milk, almonds, and fruits of your choice Mid morning: Roasted chana dal, orange juice Lunch: Mixed fried rice, veg/paneer kofta Evening: Banana walnut bread Dinner: Sweetcorn chicken soup, cheese toast Bedtime: Half cup milk
Fourth day Early morning: Pomegranate Breakfast: Oats porridge topped with nuts and muesli Mid morning: Green smoothie Lunch: Mix veg/paneer/ chicken puloa, curd Evening: Roasted chickpeas Dinner: Aloo/Gobi/Mooli paratha, salad Bedtime: Half cup milk |
Fifth day
Early morning: Watermelon Breakfast: Sabudana khichdi with potato and peanuts Mid morning: Boiled sprouts salad Lunch: Curd rice, potato fry, and carrot-cucumber salad Evening: Roasted veggies and mint yogurt dip Dinner: Methi Paratha, aloo-matar, salad Bedtime: Half cup milk
Early morning: One cup berries (any type or mixed Breakfast: Masala dosa Mid morning: Gooseberry juice and mixed nuts Lunch: Jeera rice, rajma, dry sabzi, curd Evening: Roasted corn Dinner: 2 Roti, egg roast/ mix-veg kurma Bedtime: Half cup milk
Seventh day
Early morning: Grapes Breakfast: Wheat pancakes with whipped cream and berries Mid morning: Mango Lassi Lunch: Rice, dal, aloo methi/palak, curd Evening: Veg/Chicken cutlet Dinner: Wheat dosa with aloo gobi Bedtime: Half cup milk |
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Week 4:
In addition to all this, it is essential to stay well hydrated to make sure the nutrients reach your baby efficiently. Above all, remember that every pregnancy is different, and it’s best to avoid comparison and do what works best for you.
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First Day
Early morning: One apple Breakfast: 3 Idiyappams and kala chana curry Mid morning: Lemon juice and mixed nuts Lunch: Rice, tomato and cilantro rasam, fish/potato fry, carrot, and cucumber salad Evening: Egg bhaji or grilled paneer with mint chutney Dinner: Mixed vegetable soup and garlic bread Bedtime: Half cup milk
Second day Early morning: Chikoo Breakfast: Toast, boiled egg, and avocado Mid morning: Coconut water, puffed rice Lunch: Rice, Methi dal, dry sabzi, curd Evening: Mixed dry fruits/nuts – a handful Dinner: Pan-roasted Paneer/Chicken/ fish, mint chutney, salad Bedtime: Half cup milk
Third day Early morning: One banana Breakfast: Oats upma loaded with veggies Mid morning: Apple milkshake Lunch: Rice, dal palak, fish/ Chicken/Paneer fry Evening: Wheat rusk Dinner: Wheat Dosa, Chicken/ Mushroom masala Bedtime: Half cup milk
Fourth day Early morning: One cup pomegranate Breakfast: Masala Dosa, coconut chutney Mid morning: Coconut water, dry fruits Lunch: Mixed fried rice and gobi fry Evening: Popcorn Dinner: Veg/Paneer paratha, salad Bedtime: Half cup milk |
Fifth day
Early morning: Mango Breakfast: Rice sevai loaded with veggies Mid morning: Orange juice and mixed nuts Lunch: Mix-veg paratha, dal, and curd Evening: Boiled sprouts salad Dinner: Chicken salad with a lot of fresh vegetables Bedtime: Half cup milk
Early morning: Guava Breakfast: Onion tomato uthappam, peanut chutney Mid morning: Dry fruits and lemon juice Lunch: Jeera rice, rajma, dry sabzi, curd Evening: Vegetable pakora and mint chutney Dinner: 2 Rotis, palak paneer, salad Bedtime: Half cup milk
Seventh day
Early morning: Once cup of grapes Breakfast: Chicken/ veg cheese sandwich Mid morning: Berries with yogurt Lunch: Veg/ Chicken pulao, potato fry Evening: Roasted peanut and vegetable salad Dinner: 2 Rotis, dal and dry sabzi Bedtime: Half cup milk |
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Note:
1. If you experience lactose intolerance during pregnancy or dislike milk or other dairy products, consider these tips: Choose other calcium-rich foods, such as almonds, broccoli, edamame, chickpeas, pinto beans, tofu, spinach, and calcium-fortified foods and drinks.
2. If you have a gluten sensitivity during pregnancy, you can opt for foods that are free of gluten and options such as rice, corn, soy, sorghum, and others ensure you get the strength you need to proceed ahead with your pregnancy.
3. While following any meal plan, just ensure to stay hydrated with eight to 12 glasses of water a day. Make sure to limit your caffeine intake, and if you have any medical condition or allergies do check with your doctor first before changing your diet.
4. For those who prefer a pregnancy diet chart pdf in the native language, we have a pregnancy food chart in tamil pdf, and pregnancy diet chart in marathi coming up soon.
