A pregnant woman needs to ensure everything about her diet chart is providing enough nutrition that is required for the development and growth of her baby. It is also necessary to take care of her body and eat healthy food to bear the changes during pregnancy. Here we have a completely healthy pregnancy diet chart, which includes a perfect amount of proteins, carbohydrates, and fats.
Eating facts during pregnancy:
The calorie amount increases during pregnancy. It doesn’t mean that the lady didn’t have to burn more calories. It is because the calorie consumption level also increases in a pregnant woman.
Bodyweight is also a significant factor during pregnancy. An underweight woman will be prescribed to gain weight for a healthy pregnancy and natural childbirth and vice-versa.
A pregnant woman’s body needs more iron and blood volume. So she has to consume more iron, which ensures the accurate oxygen supply for herself and her baby.
Pregnancy Food Chart
- Milk products
Milk and milk products are excellent sources of protein, calcium, and vitamin B12. One can have whole milk or skimmed milk, yogurt, buttermilk, cheese, cottage cheese during pregnancy.
- Veg foods
If you are a vegetarian, then you can eat a two-third cup of pulses and 45 gms of nuts daily. You can also include cereals and whole grain in your daily diet chart to fulfill the requirement of proteins.
- Fruits and vegetables
A pregnant woman’s body requires fibers, vitamins, and minerals. Fresh fruits and vegetables are the rich sources of all these nutrients.
- Non-veg foods
Your body also needs some concentrated proteins. If you eat non-veg foods, then you can add meat and fish in your daily diet chart.
Drinking too much water ensures that your body is hydrated during pregnancy. One can have filtered water throughout the day or can also sip on infused water with fruits.
Vegetable oil, butter, and ghee are some of the rich sources of fats that prepare your body for secure delivery and also help in the growth of the child. Do not eat a high amount of saturated fats.
Foods to eat during the first trimester of pregnancy:
A lady must have three to five servings of vegetables during the first trimester of pregnancy. Spinach, Broccoli, Green peas, tomatoes, red, green, and yellow bell peppers, asparagus, and sweet potatoes are recommended for high iron content and folic acid, which increases the blood cells.
For the first trimester, it is recommended to have at least three servings of some healthy fruits, including grapefruits, oranges, and sweet limes regularly. One can also add Avocados, bananas, pears, cantaloupes, cherries, grapes, guavas, apples, watermelons, pomegranates, and mangoes in the diet chart of food to eat during the first trimester.
- Non-vegetarian food
Well cooked chicken soups, eggs, and lean meats are good to have during the first trimester of pregnancy.
- Dairy products
Cottage cheese is the most significant source of protein and calcium. Apart from this, one can add curd, low-fat milk in the list of dairy products to eat during the first trimester of pregnancy.
Whole grains are essential for the growth of the baby and also helps to boost your body energy. Whole wheat, oats, barley, corn, millet, and rice are some of the grains which are recommended to eat during the first trimester of pregnancy.
Foods to eat during the second trimester of pregnancy:
During the second trimester of pregnancy, one will need to eat some foods which are the most fruitful source of calcium, magnesium, and vitamin D. This nutrition will help your baby grow with strong bones and teeth.
Avocado, broccoli, green beans, cabbage, and carrots are some of the great sources of calcium and magnesium.
Oranges, apples, berries, bananas, lemon, and mangoes consume the required amount of fiber, vitamins, magnesium, and potassium for a pregnant lady.
- Dairy products
During the second trimester of pregnancy, one can add peanut butter, Greek yogurt, pasteurized cheese, and dry fruits in their diet chart for balanced proteins.
The food products made from Oatmeal, popcorn, millet, quinoa, brown rice, wild rice, and wheat berry are considered as a whole grain. One can add these whole grains in their diet chart to absorb the required amount of fiber, vitamin, minerals, antioxidants, and plant compounds.
Food to eat during the third trimester of pregnancy:
During the third trimester of pregnancy, your bump gets bigger, and now the time has arrived to eat more to make sure that your body and baby are getting enough energy. Vitamin C, vitamin K, and vitamin B1 are more important to absorb this time. You will also need 200 extra calories a day during the third trimester of pregnancy.
Kiwis, strawberries, bananas, and lemons are rich in vitamin C and also help to develop the proper functioning of the placenta.
Lentils are the most significant source of fiber and vitamin B1. One can prepare soup or porridge of lentils and have it during the third trimester of pregnancy.
- Vegetable salad
One will need extra vitamins during the last trimester of pregnancy. Vegetable salad with ham is a combination of vitamin and thiamin booster. One can prepare a salad of radishes, tomatoes, lettuce, and sweet corn in terms of a healthy diet.
- Wholemeal toast
When you have wholemeal toast with baked beans, you can prevent constipation and get enough energy throughout the day.
Eggs consume chlorine that is required for the functioning of cells and also helps in the rapid development of your baby.
- Green smoothie
Fiber calcium, magnesium, potassium, and vitamin B6, all these nutrition’s can be absorbed by having a green smoothie. One can add coconut water, berries, pineapple, oranges, mangoes, and ginger to make your smoothie tastier.
- Green vegetables
Some of the vegetables, like broccoli, lean beef, and pork, are rich sources of iron. Your body needs to increase the supply of blood during the third trimester of pregnancy, and iron plays a significant role in developing blood cells.
Things you can’t do while you are pregnant:
There are more than 100 things that you can’t do while you are pregnant, which includes foods to avoid, activities to prevent, clothes to avoid, medication to avoid, and many more.
Foods to avoid during pregnancy:
For a pregnant lady, it becomes her priority to avoid such foods that are harmful to her and her baby as well. So we have a list of some foods to avoid during early pregnancy and pregnancy.
1. Fruits to avoid during pregnancy
Raw papaya and pineapple consume latex, which causes uterine contractions. It is good to avoid raw or unripe papaya during pregnancy altogether.
2. Milk products
Unpasteurized milk or its products may harm the fetus developments. It is because it carries microbes. So if the milk is unpasteurized, then boil it first before having it.
3. Restaurant and street foods
It is highly recommended to avoid restaurants, Chinese and street foods. It is because the dishes from these sources consume high salt, gravies, more vegetable oils, and these are high on spices too.
4. Raw or uncooked meat
Raw or uncooked meat may cause food poisoning, especially for a pregnant lady. So it is good to cook meat like lamb, goat, beef, and chicken at 73 degrees Celsius.
5. Refined Flour
The refined flour food products like pizza, pasta, cookies, and pasta sauces hold preservatives and chemicals which harm your body. It is recommended to avoid Maida altogether and its food products during pregnancy.
Activities to avoid during pregnancy:
- Any activity which requires you to jump and demands a lot of jerks and bouncing isn’t safe for a pregnant lady. You may fall, and it will lead to miscarriage.
- One also needs to avoid high temperatures during pregnancy. You have to maintain your body temperature at an average level.
- Some of the yoga asanas, like Bikram yoga, are good to avoid during pregnancy. It is because it will boost your body temperature.
- It is highly recommended to avoid alcohol altogether. It is because it may affect the fetus and may cause fetal alcohol syndrome
- One also needs to prevent relaxing in the hot tubs or saunas. It may cause overheating and will lead to congenital abnormalities.
- Smoking cigarettes is harmful to a human’s health. For the pregnant ladies, it may lead to some critical situations like premature birth, congenital abnormalities, sudden infant death syndrome, issues with the placenta, and many more.
- Avoid heavy weight lifting if you want to prevent pulled muscles, hernias, low birth weight, and preterm labor.
Just after, when you are confirmed that you are pregnant, you have to start taking extra care of your body and health. Some of the food products like soft cheese, seafood, raw or uncooked egg or meat, caffeine, sugary, and alcoholic beverages are the foods to avoid in the first month of pregnancy.
For a healthy pregnancy and baby, please take care of your body and do all the necessary things mentioned above.