Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Diet plan for pregnant women
How Important is nutrition during pregnancy?
During pregnancy nutrition or diet plan for pregnant women become extremely important because it can directly affect the health of the mother and the developing baby in her womb.
Nutrients from the mother’s diet gives building block for the body’s body growth like organs, brain, bones and tissues so it is important to having a healthy diet during pregnancy.
Key nutrients every pregnant woman needs
These nutrients should have in your pregnancy meal plan which help you and your baby
- Folic Acid (Vitamin B9) – This is the crucial for early brain and neural tube development of baby which prevents neural tube defects like spina bifida.
- Iron – Good amount of iron supports red blood cell production which supply oxygen to baby that prevents iron deficiency and low birth weight
- Calcium – Maintain the calcium ratio in diet help to build strong bones and teeth for the baby that maintains the mother’s bone health.
- Protein – Essential protein help in growth of fetal tissues which form in brain that helps form the placenta and maternal tissues.
First trimester diet plan for pregnant women
Foods to eat during pregnancy
What to eat in the first trimester
- Leafy Greens & Vegetables – Spinach and broccoli are packed with good number of vitamins and minerals that important during pregnancy especially folate.
- Whole Grains – Oats, brown rice and quinoa are excellent source of fiber that helps to prevents constipation which is common issue during pregnancy and whole grains provide vitamins B and iron that is necessary for energy.
- Dairy Products – These are rich in calcium that is important for the development for baby’s bones and teeth for lactose intolerant they can avoid dairy products.
- Healthy Fats – Avocados, walnuts and chia seeds are good source of essential healthy fats that help in baby’s brain and eyes development which support cognitive development
What to avoid in first trimester
- Undercooked Meat And Seafood – Raw meat often contains harmful bacteria and parasites that could cause food poisoning infections like listeriosis during pregnancy it become really risky.
- High Mercury Fish – Swordfish and king mackerel has high levels of mercury substance which is harmful for nervous system of developing baby.
- Caffeine – Excessive caffeine consumption has linked to miscarriage, but you can limit up to 200 mg per day which is roughly one small cup.
- Alcohol – Alcohol can defect birth and developmental issues in your baby so for better nourishment of baby you can avoid alcohol entirely during pregnancy.
Common mistakes in the first trimester diet
- Skipping Meals – In the excitement of pregnancy some women might skip meals or not eat enough which can lead to low blood sugar and lack of nutrients leads to feeling weak.
- Relying Too Much On Processed Foods – During pregnancy craving becomes normal which often lead to eat processed or junk food like chips and fast food. This can create discomfort for grown baby.
- Not Drinking Enough Water – It is necessary to hydrate during pregnancy aim at least for 8 – 10 glasses of water per day for better nutrients absorptions.
Healthy diet plan for second trimester
Second trimester considered golden period of pregnancy, and many women feel better during this time and your baby starts growing at a faster rate.
Early morning
- 1 glass of coconut water or lemon water
- 4 to 5 soaked almonds
During night, we don’t drink water which can cause dehydration and lack of energy. Drinking water and almonds sustain energy in body in both.
Breakfast
- 1 glass of milk with fruits
- 1 bowl of vegetable poha with added veggies like peas, carrots and peanuts
Breakfast refuels your body after long hour of fasting and eating vegetable rich poha release energy slowly and prevent fatigue and milk provide calcium for bones and teeth.
Mid morning snacks
- 1 small bowl of fruit salad
- Mix of apple, guavas and banana
Eating fruits provide blood sugar stabilize energy prevents acidity or nausea and fruits give vitamins and antioxidants good for baby brain growth.
Lunch
- 2 whole wheat chapatis
- 1 bowl of palak paneer
- 1 bow of rice with salad
- 1 /2 bowl of Curd
Lunch should be balanced and more filling it helps to maintain energy during whole day, and curd help to smooth digestion and provide Vitamin B12 to provide sustainable energy.
Evening Snack
- Sprouts
- Coconut Water
Eat sprouts avoid overeating at dinner and coconut water hydrates and prevents swelling.
Dinner
- 2 phulkas
- Moong dal curry
- 1 bowl of brown rice
- 1 glass of boondi raita
Try to make dinner light and filling that provides proteins, carbs and calcium which reduce heaviness or acidity before bed.
Third trimester diet plan
This is most important time for both mother and baby, where baby prepare for delivery, but it should be strong and ready to labor with balanced and nutrients rich diet.
Foods that help prepare for delivery
- Dates – Eating dates is beneficial for final weeks of pregnancy that help promote cervical ripening for smoother labor process.
- Pineapple – This contains bromelains which help in muscle relaxation during labor. Try fresh pineapple but avoid canned versions.
- Watermelon – It is great source of hydrating fruits that helps in keep you feel refreshed and prevent Braxton hicks contractions.
Healthy diet plan for third trimester
Breakfast
- 1 bowl of vegetable poha with added of pea, carrot and peanuts
- 1 glass of raw and fresh orange juice
Mid-Morning Snack
- After morning breakfast eat fruits like watermelon and apple.
Lunch
Try to include some protein source lunch should be heavy and balanced meal of the day.
- 2 chapatis
- 1 bowl chole curry
- 1 bowl of bhindi ki sabzi
- 1 cup of regular rice with cucumber salad
Evening Snack
Late afternoon should be energy up to prevents overeating during dinner.
- Roasted makhana with fruit chaat and coconut water
Dinner
Dinner should be east to digest if you eat heavy it can cause discomfort in your sleep that is bad for baby growth.
- Mater paneer ki sabzi
- 3 –4 chapatis
- Small glass of boondi ka raita
Healthy snack choices during pregnancy
1. Protein-Rich Snacks
- Roasted Chana
- Grilled Paneer
- Boiled Eggs
- Sprouts Salad
Remember protein is building blocks for baby over all body growth like organs, muscles and brain that will also reduce unhealthy cravings.
2. Fruits and snacks
- Apple
- Watermelon
- Fruits chaat
- Papaya
Eating fruits as mid-morning snacks and evening snacks improves your digestion and prevent bloating and constipation during pregnancy.
3. Whole grain or energy snacks
- Vegetable Poha
- Dalia
- Multigrain Toast
- Oats
- Upma
Energy snacks should contain complex carbohydrates that gives steady energy flow which is important for baby’s growth.
4. Calcium and Iron snacks
- Sesame Ladoo
- Beetroot Salad
- Spinach Cutlets
- Ragi Porridge
Paring iron with vitamin C rich food that help in nutrients which prevents anaemia and supports oxygen supply to your baby and calcium gives strengthens bones and teeth.
5. Hydrating snacks
- Buttermilk
- Coconut milk
- Cucumber milk
- Watermelon
- Lassi
Drink slowly between meals to avoid bloating and prevents constipation, leg cramps and swelling this also help I amniotic fluid production crucial for baby’s comfort.
Conclusion
A balanced diet is important throughout pregnancy and should follow pregnancy nutrition guide that support both the mother’s health and baby’s growth and a well-planned pregnancy meal plan, including a nutritious first trimester diet and planned pregnancy nutrition guide that ensures adequate intake of all essential fluids and nutrient. Eating healthy food and avoiding junk substance which can be harmful. Maintaining proper hydration help promote safe growth and health delivery.
A balanced diet with mix of whole grains, fruits and vegetables with mix of dairy product and nuts are best supporting ingredients for pregnant woman.
Bananas, apples, pomegranate and berries give essential vitamins, fiber and natural energy that is essential for mother and her baby.
Yes, drinking milk daily is beneficial which provides calcium and vitamin D that is important for baby’s bone, teeth and overall growth but those who are lactose intolerance replace it with almond milk.
Avoid undercooked raw meat, unpasteurized milk and alcohol to protect mother and baby health.
Consume 5 – 6 small meals are safe and filling option which also maintain energy and blood sugar that also prevents digestive issue like bloating, constipation and gas.
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