Pregnancy Diet Chart

Pregnant women are given specific advice on different nutrients, and these recommendations can vary based on eating habits and nutritional needs in other populations. The World Health Organization’s guidelines on antenatal care include 39 suggestions for five types of interventions. They emphasise encouraging a healthy lifestyle with balanced eating and regular physical activity to avoid gaining too much weight during pregnancy.

What is a Pregnancy Diet Chart?

A pregnancy diet chart is a structured plan that outlines the recommended nutritional intake for expectant mothers during each stage of pregnancy. Designed to meet the unique needs of a growing foetus and support the well-being of the mother, this chart typically includes guidelines on essential nutrients such as folic acid, iron, calcium, and vitamins. A well-designed pregnancy diet chart helps ensure a balanced intake of proteins, carbohydrates, and fats, providing the necessary building blocks for fetal development. Here’s what the National Library of Medicine suggests: 

• Protein: Both the amount and the makeup of protein play a crucial role in diet quality, particularly during pregnancy. Studies indicate that inadequate protein intake during pregnancy can lead to lower birth weight, reduced heart weight, elevated heart rate, and increased systolic blood pressure. 
• Fat: The significance of fat in a pregnant woman’s diet lies primarily in the fatty acid composition, particularly that of DHA (docosahexaenoic acid) and eicosapentaenoic acid (EPA). Omega-3 fatty acids, such as DHA and EPA, are particularly advantageous for the development of the brain and the proper functioning of the retina.
• Carbohydrates constitute a crucial element in a well-balanced diet. Nevertheless, an elevated intake of calories linked to increased consumption of both fat and carbohydrates alongside sufficient protein has been correlated with neonatal adiposity, which is unfavourable.  

Is it important to follow a diet chart for pregnant women?

Yes, following a diet chart is essential for pregnant women. A well-structured and balanced diet chart ensures that expectant mothers receive the necessary nutrients for their health and the optimal development of the growing baby. Key nutrients like folic acid, iron, calcium, and vitamins play crucial roles during pregnancy, supporting the baby’s growth and preventing potential complications. A diet chart helps balance proteins, carbohydrates, fats, and other essential elements. It also assists in managing weight gain within healthy limits. Consulting with healthcare professionals to create a personalised diet chart ensures that individual nutritional needs are met, contributing to a healthier pregnancy journey.

Diet for Pregnant Women – Pre-Breakfast Snack Ideas

Your body absorbs vitamins and minerals pretty well in the morning so it makes sense to eat healthy early in the morning. Given below are some pre-breakfast snack options you can add to your pregnancy food chart.

Nuts and Seeds

Nuts are seeds that are one of the most nutrient-dense foods that exist. Despite being so small in size they pack a lot of nutritional value. Nuts and seeds contain fiber, healthy fats, vitamins, and minerals which are really essential for a pregnant woman. You can add nuts like almonds and hazelnuts to your pregnancy food chart as they contain plenty of vitamins, minerals, and fiber. It should definitely be in your pregnancy diet chart. Nuts and seeds are really effective in weight loss as well. If you are trying to lose weight then make sure to learn more about Calorie Deficit Diet & How to Follow it

Coconut Water

There is nothing better than starting your day with this refreshing drink. Coconut water contains is an energy booster as it contains tons of antioxidants, and electrolytes and is really rich in mineral content. It is really good for the heart as well as it helps to lower the cholesterol levels. Therefore, if you are pregnant then you should definitely have coconut water in your pregnancy food chart.

Diet for Pregnant Women – Breakfast Ideas

Breakfast is one of the most important meals of the day. Your breakfast should be really healthy regardless of how old you are. Here are some healthy breakfast options for pregnant women that they can add to their pregnancy diet chart.

Moong Dal Stuffed Veg Dosa and Fruit Yogurt Bowl 

Moong dal is a must-have in your pregnancy diet chart as it has a really high nutritional value as it contains a high amount of antioxidants that improve the digestive health of the body and also reduce cholesterol levels in the body. Iron and Folate are two minerals that are important for women during pregnancy and moong beans have abundant amounts of it. Fruits as we all know are rich in vitamins and minerals as well and yogurt is beneficial for keeping your gut happy.

Diet for Pregnant Women – Mid-Morning Snack 

If you are looking for a healthy mid-morning snack then you can add the food mentioned below in your pregnancy food chart.

Fruits and Soaked Oats

Fruits are really important for pregnant women as they contain various essential vitamins and minerals which are not only beneficial for the mother but also for the baby. Oats on the other hand contain carbs and fiber. They are a great source of energy and also help to control blood sugar levels and can be added to an Indian diet plan for pregnancy.

Diet for Pregnant Women – Lunch Ideas

Pregnant women should have healthy lunch options in their pregnancy diet chart such as

Dal with Multigrain Chapati and Mixed Vegetables

Vegetables are really important for women who are pregnant. Vegetables have a really high nutritional value and contain vitamins and minerals such as Vitamin A and Potassium. Multigrain chapati is a great source of carbs and fiber. This meal is vegetarian and is one of the best meals to add to your pregnancy food chart.

Diet for Pregnant Women – Evening Snack Ideas

We all crave snacks in the evening and eating healthy snacks is a great way to nourish your body with various nutrients. Pregnant women can add the food given below to their pregnancy food chart.

Fruit Smoothie

Fruit smoothies are delicious and have a lot of offer to health. During pregnancy, a woman requires essential vitamins and minerals for the growth and development of the baby, and fruits are filled with them. Having a glass of fruit smoothie is refreshing, delicious, and beneficial for your health as well.

Diet for Pregnant Women – Dinner Ideas

Dinner is the last meal of the day and just like other meals it should be healthy and filled with nutrients as well. Women who are pregnant can add the food mentioned below to their pregnancy diet chart.

Shahi Paneer with Brown Rice

Paneer contains good amounts of protein and the good part, it has all the essential amino acids. Brown rice on the other hand contains complex carbs which digest slowly and do not affect your blood sugar levels. This meal also has vitamins and minerals like Manganese, Vitamin A, Vitamin B12, Calcium, and Iron. Do make sure to make this with healthy oil and no cream. For maximum benefits, you can add this meal to your pregnancy food chart.

7 Days Diet Chart For Pregnancy

During pregnancy, it is really important to eat healthily for the growth and development of the baby. It can be really hard to remember the foods you have eaten and have to eat and this is where a pregnancy diet chart can help you. If you are looking for a diet chart for pregnant women then you are at the right place. Given below is a pregnancy food chart that contains healthy meals which you can follow.

Day 1 Diet Chart

Indian diet chart for pregnant women for Day 1 is given below. 

Pregnancy Food Chart – Day 1
Breakfast	Moong Dal Stuffed Veg Dosa and Fruit Yogurt Bowl
Lunch	Brown Rice Panner Puloa with 1 Glass of Buttermilk
Snacks	Fruit Smoothie
Dinner	Shahi Paneer with Brown Rice

Breakfast

Moong Dal Stuffed Veg Dosa and Fruit Yogurt Bowl

This is one of the most nutritious meals you can add to your pregnancy food chart. Moon dal is great for health as it contains high amounts of protein which is required by the body to build and repair muscles. It also contains a plethora of vitamins and minerals such as vitamins C, E, and K. Fruits also offer a lot of vitamins and minerals, and antioxidants as well. You can also incorporate this meal with other meals in your food diet chart.

Lunch

Brown Rice Panner Puloa with 1 Glass of Buttermilk

Brown rice is a healthier alternative to white rice as it contains more fiber and nutrients than white rice. People who are diabetics can benefit highly from consuming brown rice because of its lower Glycemic Index. Buttermilk on the other hand is really good for digestive health.

Evening Snacks

Fruit Smoothie

A fruit smoothie is filling, refreshing, delicious, and really beneficial for health as well. Fruits are filled with vitamins, minerals, and carbs which are really crucial for a pregnant woman. Therefore makes sure to add it to your pregnancy diet chart.

Dinner

Shahi Paneer with Brown Rice

This is a really filling meal and a complete meal filled with carbs, fat, and protein. The fiber present in brown rice is really good for heart health and panner has protein with all the essential amino acids in it.

Day 2 Diet Chart

The meals for day 2 have been mentioned below.

Pregnancy Food Chart – Day 2
Breakfast	Stuffed Vegetable Omlette with Green Smoothie
Lunch	Lentil, Bhindi Sabzi with Multigrain Chapati and Curd
Snacks	Yogurt with Nuts and Fruits
Dinner	Dal, Chapati with spinach, lauki sabzi, 1 glass of milk (after dinner)

Breakfast

Stuffed Vegetable Omlette with Green Smoothie

Omelets are really low in calories and are a good source of protein. They also have all the essential amino acids required by the muscles to repair and rebuild. Green smoothie made out of leafy greens is abundant in antioxidants and have stress-relieving properties.

Lunch

Lentil, Bhindi Sabzi with Multigrain Chapati and Curd

Bhindi or Okra is really beneficial for pregnant women as it contains folate which is essential for pregnant women as it prevents neural tube defects. Multigrain chapati is filled with fiber which keeps you full for a longer period of time. Curd is not far behind when it comes to nutritional value as well. Curd contains protein and probiotics which keeps the gut healthy and happy. You can add this nutritious meal to your pregnancy food chart for the best results.

Evening Snacks

Yogurt with Nuts and Fruits

Nuts and seeds contain healthy fats such as omega-3 fatty acids which are great for heart and brain health. Fruits are filled with vitamins and minerals and yogurt is a great source of calcium and protein. These nutritious snacks should definitely be a part of your pregnancy food chart or Indian diet plan for pregnancy. Did you know about these 8 Calcium Rich Fruits

Dinner

Dal, Chapati with spinach, lauki sabzi with 1 glass of milk (after dinner)

Dal contains fiber and protein. Spinach on the other hand is filled with folate which is really important for pregnant women. Furthermore, it also helps to prevent defects in the spine and brain. Milk as we all know contains protein and calcium which is good for muscles and bones.

Day 3 Diet Chart

For Day 3, the Indian diet chart for pregnant women is given below

Pregnancy Food Chart – Day 3
Breakfast	Paneer Paratha with Curd
Lunch	Egg Curry with Cooked Veggie Quinoa
Snacks	Fruits Smoothie
Dinner	Broken Wheat Khichdi with Yogurt

Breakfast

Paneer Paratha with Curd

Paneer paratha is not only healthy but also really delicious. If cooked with low oil and whole wheat flour it can offer you a lot of benefits. Panner is rich in calcium and protein. Curd on the other hand keeps the gut healthy because of its probiotic effects. It is one of the best meals to add to your pregnancy food chart.

Lunch

Egg Curry with Cooked Veggie Quinoa

Eggs are one of the richest sources of protein and various vitamins and minerals. It should definitely be a part of your pregnancy food chart. The yolk of the egg contains vitamins such as vitamins A, D, E, and K. Quinoa is rich in protein as well, it also has good amounts of fiber which can keep you full for longer. Eggs are one of the best foods for a diet chart for pregnant women.  Take a look at these Top 19 Foods Rich in Fiber to Have Daily

Evening Snack

Fruits Smoothie

One of the most delicious and nutritious snacks to add to your pregnancy food chart is a smoothie made out of fruits. Fruits are home to various essential vitamins and minerals which can benefit pregnant women. There are some fruits that are really high in fiber as well.

Dinner

Broken Wheat Khichdi with Yogurt

Rich in folic acid and fiber, broken wheat khichdi is really good for women who are pregnant. Folate helps in the formation of red blood cells which is essential during the first stages of pregnancy to reduce the risk of birth defects. Therefore, it is really important to have it in your pregnancy food chart.

Day 4 Diet Chart

On day 4 you can have the following meals breakfast, lunch, evening snacks, and dinner.

Pregnancy Food Chart – Day 4
Breakfast	Vegetable Panner Poha with Milk
Lunch	Chapati, Chole with Plain Raita and Egg Omlette
Snacks	Handful of Walnuts
Dinner	Egg Biryani, Beetroot Sabzi, and Curd

Breakfast

Vegetable Panner Poha with Milk

Vegetables such as spinach, beans, and asparagus are rich in folic acid which helps to prevent brain and spinal cord birth problems in babies. Also, vegetables are home to many essential vitamins, minerals, and fiber. Milk is really good for bones. This meal is one of the best meals you can add to your pregnancy diet chart. Here are Top 12 Foods Rich in Vitamin B12

Lunch

Chapati, Chole with Plain Raita and Egg Omlette

Chapatis made with whole grains are a great source of carbs and fiber. Your body needs carbs to function properly. Eggs have high amounts of protein with all the essential amino acids. They also have calcium and potassium. Raita is made out of curd and cucumber and is really good for digestion.

Evening Snack

Handful of Walnuts

Walnuts are really rich in omega-3 fatty acids which help in the development of a baby’s brain. Having some walnuts will also make you feel fuller. There are other nuts like almonds that you can add to your pregnancy diet chart.

Dinner

Egg Biryani, Beetroot Sabzi, and Curd

Adding vegetables like beetroot to your pregnancy diet chart can boost your immunity as beetroots are high in antioxidants. Having high immunity during pregnancy reduces the risk of suffering from various ailments and diseases. This meal is really high in nutritional value and should be added to your pregnancy food chart.

Day 5 Diet Chart

On day 5 you can have the following meals breakfast, lunch, dinner, and snacks

Pregnancy Food Chart – Day 5
Breakfast	Mixed Moong Dal Cheela with Berry Smoothie
Lunch	Lentil, Bhindi Sabzi, Multigrain chapati and Curd
Snacks	Yogurt with Fruits and Nuts
Dinner	Paneer Palak Sabzi, Multigrain Chapati with Cucumber Raita

Breakfast

Mixed Moong Dal Cheela with Berry Smoothie

Moon dal is one of the most consumed dals in India. It is really popular among vegetarians. Moong dal has folate in it which is really important for pregnant women as it reduces the risk of birth defects in babies and should definitely be a part of the diet chart for pregnant women. Moong dal also has fiber and iron in it. Berries are really high in antioxidants. You can add strawberries and blueberries to your pregnancy food chart to get their benefits.

Lunch

Lentil, Bhindi Sabzi, Multigrain Chapati and Curd

Okras are really good for pregnant women and that’s because it contains folate in it which helps in the prevention of neural tube defects. Okra also has vitamins like vitamins A and C and antioxidants which reduces the chances of diseases like Diabetes. Okras are widely used in Indian recipes and should be added to Indian diet plan for pregnancy.

Evening Snack

Yogurt with Fruits and Nuts

Adding yogurt to your pregnancy diet chart will keep your gut healthy. Nuts contain healthy fats which are good for the heart and the brain and fruits are filled with antioxidants.

Dinner

Paneer Palak Sabzi, Multigrain Chapati with Cucumber Raita

Paneer is a rich source of protein with all the essential amino acids and multigrain chapati contains carbs that your body needs for energy. Cucumber raita is made out of curd and cucumber and is really good for digestive health. Adding nutrition-rich meals like this to your pregnancy food chart will be beneficial for your health.

Day 6 Diet Chart

On day 6 you can have the following meals.

Pregnancy Food Chart – Day 6
Breakfast	Boiled Chickpea Sandwich and 1 Glass of Milk
Lunch	Chapati, Pain Chole with Raita and Egg Omlette
Snacks	Handful of Walnuts
Dinner	Palak Moong Idli with Coriander Chutney

Breakfast

Boiled Chickpea Sandwich and 1 Glass of Milk

Adding chickpeas to your pregnancy food chart will provide your body with abundant amounts of fiber. Fiber aids in digestion and also helps to keep you fuller for longer. Milk contains calcium and protein, that is needed for good bone and muscle health.

Lunch

Chapati, Pain Chole with Raita and Egg Omlette

This meal should be a part of your pregnancy diet chart as it is filled with protein, fiber, and carbs and is one of the best meals to add to your pregnancy food chart. Chole or also known as chickpeas have good amounts of fiber in them and eggs contain protein and various vitamins and minerals.

Evening Snack

Handful of Walnuts

If you are looking for an evening snack to add to your pregnancy food chart then look no further than walnuts. It is filled with healthy fats and antioxidants. It also lowers the bad cholesterol in the body and is one of the best dry fruits to add to your pregnancy diet chart. 

Dinner

Palak Moong Idli with Coriander Chutney

This meal is filling and delicious and can be added to your pregnancy diet chart. Moong has dietary fiber and protein in it which helps in the reduction of cholesterol and improves digestion in the body.

Day 7 Diet Chart

On day 7 you can eat the following meals

Pregnancy Food Chart – Day 7
Breakfast	Mixed Moong Dal Cheela with Beery smoothie
Lunch	Brown Rice Panner Puloa with 1 Glass of Buttermilk
Snacks	Yogurt with Nuts and Seeds
Dinner	Shahi Paneer with Brown Rice

Breakfast

Mixed Moong Dal Cheela with Beery smoothie

Adding moong dal to your pregnancy diet chart is one of the best ways to get a good amount of folate in your diet. Moong dal is also high in fiber and protein. Berries should be a part of every diet chart for pregnant women as they are filled with antioxidants which are really crucial during pregnancy.

Lunch

Brown Rice Panner Puloa with 1 Glass of Buttermilk

Brown rice is a better alternative to white rice because it has more nutrients in it. It has magnesium and various neurotransmitter nutrients in it which is good for the brain development of the baby. Buttermilk helps to boost the metabolism of the body and is a boon for your digestive system if you add it to a pregnancy food chart.

Snacks

Yogurt with Nuts and Seeds

Nuts and seeds are really nutrient dense and are one of the best snacks you can add to your pregnancy food chart. Pair it with some yogurt and you now have a healthy snack with additional nutrients in it.

Dinner

Shahi Paneer with Brown Rice

This meal is filling and is one of the best meals you can add to your pregnancy food chart. Paneer has protein in it and brown rice has folate along with other vitamins and minerals as well. If you are an Indian then make sure to make shahi paneer in a healthy way and add it to your Indian diet plan for pregnancy.

How to Use Our Pregnancy Diet Charts

Our pregnancy diet chart aims to provide you with the best foods that are healthy for you and your baby. The foods mentioned in our pregnancy food chart are really beneficial for pregnant women. While using our pregnancy food chart make sure to include various kinds of veggies in the diet, including whole grains, and eat properly cook foods.

Super Foods to Include in Pregnancy Diet Chart

There are certain foods that are really beneficial during pregnancy as they offer various nutrients which are needed for growth and development in the womb. Vitamins and Minerals which are beneficial for the growth and development of the baby are

• Folic Acid
• Protein
• Calcium
• Foods rich in Iron
• Carbohydrates
• Vitamins A, D, and C

You can get the vitamins and minerals mentioned above from foods such as

• Eggs
• Leafy Vegetables
• Milk
• Dairy Products
• Fruits
• Nuts
• Lentils

Food And Beverages To Avoid During Pregnancy

There are certain foods that can be really bad for you if you during pregnancy. These foods should never be a part of your pregnancy food chart.

Uncooked Food

If you are pregnant then make sure the food you eat has been cooked properly. Eating uncooked foods, especially uncooked meats contains bacteria and parasites such as Salmonella, Listeria, and Vibrio. According to the Centres For Disease Control and Prevention, it can cause a lot of issues in pregnancy such as pregnancy loss and stillbirth.

Unwashed Fruits and Vegetables

The surface of fruits and veggies which are not washed properly may contain bacteria and parasites such as E.coli, salmonella, and listeria. According to the Centres For Disease Control and Prevention, the parasites can cross the placenta and also cause learning difficulties in later life.

Soft Cheese

There are certain soft cheeses that contain listeria which can cause pregnancy loss. Make sure to avoid soft cheese during pregnancy and do not include it in your pregnancy diet chart.

Processed Foods

Processed foods are not good for health and pregnancy. They are high in calories and contain no nutritional value. Excess consumption of processed foods can lead to conditions like Type 2 Diabetes and High Blood Pressure. Therefore, these should never be a part of your pregnancy food chart.

Alcohol

Alcohol can increase the risk of stillbirth and pregnancy loss and can also affect certain areas of development like the heart and the brain therefore it should not be part of your pregnancy diet chart. 

Indian Diet During Pregnancy in The First Trimester

During your first trimester having a pregnancy food chart can be really helpful as it will help you to keep track of the foods you are eating. Your pregnancy diet chart month by month may vary. Given below is an Indian diet chart for pregnant women. 

Indian Diet During Pregnancy in The First Trimester
Days	Breakfast			Lunch			Snacks		Dinner
Day 1	Moong Dal Stuffed Veg Dosa and Fruit Yogurt Bowl			Brown Rice Panner Puloa with 1 Glass of Buttermilk			Fruit Smoothie		Shahi Paneer with Brown Rice
Day 2	Stuffed Vegetable Omlette with Green Smoothie			Lentil, Bhindi Sabzi with Multigrain Chapati and Curd			Yogurt with Nuts and Fruits		Dal, Chapati with spinach, lauki sabzi with 1 glass of milk (after dinner)
Day 3	Paneer Paratha with Curd			Egg Curry with Cooked Veggie Quinoa			Fruits Smoothie		Broken Wheat Khichdi with Yogurt
Day 4	Vegetable Panner Poha with Milk			Chapati, Chole with Plain Raita and Egg Omlette			Handful of Walnuts		Egg Biryani, Beetroot Sabzi, and Curd
Day 5	Mixed Moong Dal Cheela with Berry Smoothie			Lentil, Bhindi Sabzi, Multigrain Chapati and Curd			Yogurt with Fruits and Nuts		Paneer Palak Sabzi, Multigrain Chapati with Cucumber Raita
Day 6	Boiled Chickpea Sandwich and 1 Glass of Milk			Chapati, Pain Chole with Raita and Egg Omlette			Handful of Walnuts		Palak Moong Idli with Coriander Chutney
Day 7	Mixed Moong Dal Cheela with Beery smoothie			Brown Rice Panner Puloa and 1 Glass of Buttermilk			Yogurt with Nuts and Seeds		Shahi Paneer with Brown Rice

Tips To Eat Healthy During Pregnancy

Having a good diet when you are pregnant is key to ensuring the good development of the baby in the womb. Here are some tips you can follow to ensure you eat nutritious foods during pregnancy.

1. Healthy Eating Routine

Having a healthy eating routine is really important for pregnant women. Always pick whole fruits, whole grains, leafy vegetables, proteins, and low-fat dairy.

2. Avoid unhealthy foods

Foods such as fried foods, sugary foods, or oily foods should never be a part of your pregnancy food chart.

3. Avoid Drinks with Caffeine and Sugar

Drinks that are high in caffeine and sugar should never be a part of your pregnancy food chart. Foods high in sugar can lead to conditions like High Blood Pressure and Type 2 diabetes and therefore it should not be a part of the diet chart for pregnant women. 

References

Bianchetti, Mario, and Hanna Danielewicz. 2017. “Diet in pregnancy—more than food – PMC.” NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682869/ 

FAQs

Which diet is best for Pregnancy?

The best diet for pregnancy provides a balanced mix of essential nutrients crucial for the health of both the mother and the developing baby. A well-rounded pregnancy diet includes a variety of foods rich in folic acid, iron, calcium, and vitamins. Incorporating whole grains, lean proteins, fruits, vegetables, and dairy products is vital. It’s also important to stay hydrated by drinking plenty of water. 

What is the best meal for pregnancy?

The best meal for pregnancy is a nutrient-dense and well-balanced plate that covers various food groups. An ideal meal might include lean proteins like chicken or beans, whole grains like quinoa or brown rice, and a generous portion of colourful vegetables. Adding a source of healthy fats, such as avocado or olive oil, and ensuring adequate dairy or dairy alternatives intake enhances the nutritional value.

What is the food menu for pregnant women?

A comprehensive food menu for pregnant women should include a variety of nutrient-rich foods. Examples include lean proteins like poultry and fish, whole grains such as oats and whole wheat, plenty of fruits and vegetables, and sources of dairy or fortified plant-based alternatives. Incorporating healthy fats, like nuts and seeds, is also beneficial. 

What is the best breakfast for pregnant women?

The best breakfast for pregnant women combines essential nutrients to kickstart the day. A balanced breakfast may include whole-grain cereals or oatmeal for fibre, dairy or plant-based alternatives for calcium, and a serving of fruits for vitamins and antioxidants. Adding a protein source, like eggs or yoghurt, helps keep energy levels stable throughout the morning.

What is the best drink for pregnant women?

The best drink for pregnant women is water. Staying well-hydrated is crucial during pregnancy, aiding digestion, nutrient transportation, and amniotic fluid formation. Besides water, herbal teas and 100% fruit juices can be good choices, but limiting caffeine intake is essential. Sugary drinks and excessive caffeinated beverages should be avoided.

Which Indian food is best for pregnancy?

Several traditional Indian foods are excellent choices for a healthy pregnancy. Lentils, rich in protein and iron, are a staple. Leafy greens like spinach provide essential vitamins and minerals. Including a variety of colourful vegetables and fruits ensures a mix of antioxidants. Traditional dishes like khichdi, made with rice and lentils, are nutritious and easily digestible.

What is the first-month pregnancy food chart?

A food chart for the first month may include foods rich in folic acid, such as leafy greens, citrus fruits, and fortified cereals. Lean proteins like chicken, eggs, and legumes provide essential nutrients. Whole grains, dairy or alternatives, and various fruits and vegetables ensure a diverse nutrient intake.