A healthy pregnancy greatly depends on the right intake of nutrients. You can plan your balanced meals with the help of a diet chart for pregnancy. It is recommended that a healthy pregnant woman with adequate body mass index (BMI) and weight should consume an extra 350Kcal per day and 500Kcal per day during the second and third trimester, respectively (1). Continue reading as we have provided a sample diet chart for pregnant women, including the dietary guidelines.

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Sample Diet Chart For Pregnant Women

Here is a sample menu for each meal that can be customized as per your preferences, trimester of pregnancy, medical concerns such as gestational diabetes, and general dietary habits. However, consult your doctor and a certified nutritionist to prepare the plan.

SAMPLE MEAL PLAN FOR PREGNANT WOMEN

There are several nutritious foods to prepare healthy recipes. However, while you do so, consult your nutritionist or a registered dietitian so that you are aware of foods to avoid during pregnancy.

1 egg sandwich (with less mayo/butter) + 1 cup buttermilk/milk

1 bowl tropical fruit salad sprinkled with nuts and seeds

1 bowl sesame dressed salmon, asparagus, and sweet potatoes

1 gingerbread slice with low-fat cheese dip

1 bowl chicken avocado lime soup with toasted bread crumbs

While you plan your meals, stay aware of the total servings that you would need per day from each food group. Here we tell you about the recommended servings for each food group for nutritionally wholesome meals (2). Stick to basic dietary guidelines along with a diet plan for the maximum benefit.

General Dietary Guidelines During Pregnancy

Eating nutritious food is crucial for you and your growing fetus. Observe these basic steps (3) (4).

Calcium: It can reduce your risk of preeclampsia (high blood pressure). For a growing fetus, calcium aids in the development of skeletal structure and teeth. Pregnant women are recommended to consume 1,000mg (milligrams) of calcium a day from various food sources.

Folic acid or vitamin B9: It is essential for the development of the nervous system and is required to prevent certain birth defects, such as neural tube defects. During pregnancy, you need 600mcg per day from food. However, even with a well-balanced diet, the recommended amount is not absorbed from foods alone. Thus, you need to take a folic acid supplement.

Iron: It is an important mineral for your baby’s growth and brain development. During pregnancy, your blood volume gets doubled, so you need more iron. The daily recommended quantity is 27mg. Image: iStock

Vitamin D: It helps in the absorption of calcium and certain other physiological functions, such as hormone production. Pregnant women should be getting 600IU (international units) of vitamin D per day.

References:

15 Nutritious Fruits To Eat During Pregnancy 1st Month Pregnancy Diet – Which Foods To Eat And Avoid? 2nd Month Pregnancy Diet – Which Foods To Eat And Avoid? 3rd Month Pregnancy Diet – Which Foods To Eat And Avoid? 4th Month Pregnancy Diet – Which Foods To Eat And Avoid?