Pregnancy meal plan and food chart for whole pregnancy

pregnancy diet chart

Pregnancy is the best moment of a woman’s life. The treasure of love is growing in the body is another life, for this, it is very important to follow the eating routine. Because it is very important for your own well-being, it is very important for the baby to grow. In addition, even if you are of normal weight, you need to eat moderately. And for this, you need a proper gestational diet chart. The gestation period is basically divided into three trimesters where 0 to 13 weeks is called the 1st trimester, 14 to 26 weeks is called the 2nd trimester and finally, 26 to 40 weeks is called the last trimester. Although the amount of calories in the first trimester does not change, the next second and third trimesters should consume at least 300 extra calories and 450 calories per day. I will tell Pregnancy meal plan pregnant women.

pregnancy meal plan:

pregnancy meal plan divided into 7 times pre-breakfast,breakfast,midmorning breakfast,lunch,healthy snacks afternoon and dinner.

Waking up pre-breakfast:

Get up in the morning and eat four to five nuts soaked at night with a glass of water. Almonds are rich in antioxidants, folic acid, vitamin D, and zinc which help in the fetal brain, baby’s heart, and nerve development. Morning sickness is part of pregnancy and parcel. Foods like ginger with lemon water, coconut water or dried biscuits relieve morning sickness. Salads and yogurt help to ease constipation and heartburn.

Breakfast:

  • 1 bowl of oatmeal, fresh fruit nuts, and a glass of milk – all contain important vitamins and fiber.
  • 1 plate Rava up or poha or vermicelli with eggs and vegetables like sprouts – it nourishes you with lots of nutrients and fiber-
  • 2 chapatis and an omelete.
  • A vegetable omelet with cheese or a vegetable sandwich – is the best source of protein
  • 2 Partha pulses, potatoes, carrots, spinach, or yogurt mixed with yogurt fillings – these provide fiber, calcium, and vitamins.

Breakfast is a very important meal – it can either make or break your day. Lentils contain a lot of folate which increases the capacity of the baby’s brain and reduces the risk of birth defects.

Mid-morning breakfast:

Use healthy oils such as rice bran oil, coconut oil, ghee, or olive oil for cooking. You may have a salad or a bowl of vegetable soup for pre-launch breakfast. If you eat a vegetarian diet, you can include chicken and fish as they will provide plenty of protein, omega-3, and healthy fats. Its help to increase red blood cell. If you want to follow the diet chart during pregnancy without eating too much food at once, you have to eat little by little. Boiled eggs and dates are best for pregnant mothers as a mid-morning snack. Egg yolks contain choline, which enhances fetal function, as well as essential fatty acids, vitamins D, B12, B2, and essential minerals, which contribute to fetal brain growth and overall development. This prevents the child from contracting diseases like spina bifida and anencephaly. In addition, dates contain a lot of iron which helps in preventing anemia during pregnancy.

Lunch:

A pregnant mother should eat seafood or red meat and lots of vegetables along with rice for lunch. Marine fish contain iodine and essential fatty acids, such as omega 3 and 6, which improve a baby’s brain. Red meat, ie beef and local chicken meat contain a lot of iron which helps in preventing anemia as well as improving the balanced structure of the baby. However, in order to increase the absorption capacity of this iron, it is necessary to eat foods rich in vitamin C such as Amalaki, orange, or lemon.

Healthy snacks in the afternoon:

To follow the diet chart during pregnancy weight is also should be controlled. So instead of an oily breakfast, you should eat a calorie-rich healthy breakfast. The menu includes chicken soup, milk and nuts/popcorn, mixed fruit or gram flour, and any one of the salads. Milk is good food for pregnant mothers because milk contains calcium, zinc, vitamins A, D, and E as well as some other essential minerals which also help in the formation of a baby’s teeth, bones, nails, and hair. Calcium absorption also takes vitamin D which also helps prevent gestational diabetes. Have fresh fruit or a fruit smoothie.

Dinner:

You should keep your dinner light and eat early. This healthy habit will help in the proper digestion of food and will help you to get a good night’s sleep. Besides, vegetables or salad should be kept at the dinner. However, in order to prevent the problem of acidity in pregnant mothers, dinner should be taken at least two hours before going to bed at night.

Things that cannot be eaten during pregnancy:

  1. Excessive calorie-rich sugary foods such as sweet foods, fast food, beverages, oil cakes should not be eaten. This is because they increase the weight and blood pressure of pregnant mothers as well as increase the risk of gestational diabetes.
  2. Tea-coffee i.e. caffeinated foods inhibit iron absorption which increases the risk of anemia in both mother and baby.
  3. Kamranga, pineapple, or raw papaya contain some enzymes that can harm the fetus in the 1st trimester.
  4. Excessive salty foods should be avoided. This is because it can cause high blood pressure as well as watery feet or swelling of various parts of the body.

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