Pregnancy Diet Plan: Every Women Should Know

By Dr. Gayatri Deshpande in Gynaecology & Obstetrics

Jul 01 , 2023 | 6 min read

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. Pregnant women should also aim to stay hydrated and take prenatal supplements as recommended by their healthcare provider. A healthy pregnancy diet plan can help reduce the risk of complications during pregnancy and promote a healthy delivery.

Indian Diet for Pregnant Women - 7-Day Meal Plan (Chart)

Here is a 7-day diet for pregnant women, designed to provide adequate nutrition to support the health and development of the growing baby and maintain the mother's health. This meal plan is based on a 2000-calorie-per-day diet but may need to be adjusted based on individual needs and requirements.

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

Diet for Pregnant Women: Foods and Beverages to Consume

Water: Drinking at least 10-12 glasses of water every day during pregnancy is an essential practice. Adequate water consumption helps the amniotic fluid (protective fluid) around the foetus and promotes proper digestion as well.
Dairy products: Dairy products, which are packed with nutrients such as vitamins and calcium, are highly beneficial during pregnancy. These nutrients help to support the baby's growth and development.
Leafy green vegetables and broccoli: Dark green vegetables like broccoli are a rich source of folate, antioxidants and vitamins A, B6, C and K and provide haemoglobin, support healthy bones and help ward off skin problems.
Sweet potatoes: Sweet potatoes contain high levels of beta carotene (a vitamin) that are important for foetal growth and development.
Salmon: It is beneficial for pregnant women to include salmon in their diet, as it provides docosahexaenoic acid (DHA), or omega-3 fatty acid, in large quantities. The demand for this acid is known to be the highest in the third semester of pregnancy.
Legumes: Legumes provide iron, protein, fibre and calcium, making them an excellent source of plant-based nutrients that must be included in the daily Indian diet for pregnant women.
Eggs: Eggs are one of the best sources of protein and come packed with essential vitamins, minerals, amino acids and choline. This makes them the perfect dietary supplement for pregnant women.
Lean meat: Pregnant women need to get sufficient amounts of good quality protein, which is found in lean meats such as poultry, beef and fish. Lean meat is a rich source of iron, vitamin B and other important minerals.
Berries: Berries are an excellent choice for pregnant women as they contain large amounts of water and several important nutrients like healthy carbohydrates, fibres and vitamin C
Dry fruits: Pregnant women can also snack on a handful of dry fruits which contain zinc, potassium, calcium and fibre, thereby preventing constipation.
Whole grains: The growing foetus needs adequate amounts of minerals and vitamins, so it is important to include whole grains in an Indian diet for pregnant women. These provide the baby with folic acid and other essential nutrients for their healthy development.

Diet for Pregnant Women Foods and Beverages to Consume

Avoiding Certain Foods and Beverages During Pregnancy

Unwashed food: Unwashed food can contain Toxoplasma gondii, a harmful parasite that can cause serious complications in pregnancy. For this reason, it is important to thoroughly wash any fruits, vegetables and meat that is consumed during pregnancy.
Caffeine: Caffeine must always be avoided when it comes to nutrition for pregnant women. Not only does caffeine increase blood pressure and heart rate, both of which can be risky during pregnancy, but it can also create more difficulty in the case of pre-existing conditions like hypertension.
Alcohol: Alcohol consumption has serious consequences on the fetus, especially in the first trimester. Women should completely avoid any form of alcohol while they are expecting to avoid structural defects or abnormal facial features in the baby.
Processed junk foods: 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.
Unpasteurised foods: Unpasteurised foods like fruit juice, milk or cheese can also be risky due to containing harmful bacteria such as E. coli, campylobacter Jejuni, and listeria.
Raw sprouts: Raw sprouts should not be included in the diet for pregnant women as they present health risks. Raw sprouts thrive in warm and humid environments. This provides the perfect breeding ground for dangerous bacteria, making them risky to eat.
Raw or undercooked fish: Undercooked fish are also unsafe to eat during pregnancy. This type of seafood contains parasites, bacteria, and other microorganisms which can cause numerous illnesses.
Undercooked and processed meat: Meat should be cooked thoroughly before consumption. Raw or undercooked meat carries microorganisms that can be dangerous for pregnant women and even processed meats have been linked to the food-borne illness of listeria.
Raw eggs: Pregnant women should avoid consuming raw eggs as they may contain salmonella bacteria, which can lead to a variety of symptoms such as diarrhoea, food poisoning and vomiting.

Also, Read About The Double Marker Test

Conclusion

In conclusion, a healthy diet for pregnant women is crucial for the well-being of both the mother and the baby. It is important to consume a variety of nutrient-dense foods and avoid certain foods that can be harmful. By following a balanced and nutritious diet, expectant mothers can ensure a healthy pregnancy and a smooth delivery. It is recommended to consult with a healthcare provider or a registered dietitian to develop a personalised pregnancy diet plan that meets individual needs and preferences.