Pregnancy Diet Plan for Each Trimester

Updated on 19 April 2023

Pregnancy Diet Charts: Trimester by Trimester

Table of Content

Having a well-balanced diet is crucial for everyone but it is more so for pregnant women. Eating a nutritious diet becomes a priority for women when they find out that they are expecting. As maternal instincts kick in, women feel a necessary requirement to nourish their bodies with food that will support the growth of their babies perfectly.

In this article, you will find a trimester-wise breakdown of the most important nutrients as well as foods to eat during each trimester. However, you must understand that these are only advisable plans and if you face any food allergies or health conditions, you must refer to your nutritionist or gynaecologist before adding new foods to your diet or following a specific pregnancy diet plan. Also, make sure that throughout each semester you remain well-hydrated and drink a good amount of water all through the day.

1. First Trimester: (4-13 Weeks)

The first trimester ideally must contain food rich in folate. Folic acid is vital in the neural development of the foetus as well as in preventing any neurological birth defects. Folate can be found in a lot of leafy greens, eggs, nuts, broccoli, citrus fruits, legumes, etc.
It is also essential that pregnant women keep up the intake of folic acid supplements prescribed by the doctor. In addition to folic acid, other nutrients like Vitamin B6 and Iron are also crucial during this time.

2. Second Trimester: (14-27 Weeks)

The majority of women find the first trimester difficult due to nausea and morning sickness. Due to this, it may get difficult to eat well. However, these symptoms start to go away during the second trimester and it becomes easier to maintain a healthy intake of food. Iron continues to be an essential nutrient during this semester as well. You can get iron from lean meat, cooked seafood, leafy green vegetables, nuts, fortified cereals, etc.

In addition, since the child begins to develop the skeletal system during this semester, calcium intake must be increased. Dairy products like cheese, milk, and yoghurt are good sources of calcium along with nuts. Other important nutrients include Omega 3 fatty acids, Magnesium and Vitamin D which can be found in fatty fish, nuts, bananas, and yoghurt.

3. Third Trimester: (28-40 Weeks)

In addition to all the nutrients mentioned above, Vitamin K, Vitamin C, Vitamin B1 (Thiamine), and fibre are important additions to your diet from 28 weeks of your pregnancy. Fruits like kiwis, raspberries, strawberries, tomato, papaya, and melon are good sources of Vitamin C and fibre.

Sweet potatoes are a good source of Thiamine. Spinach, chicken, broccoli, prunes, green beans, avocado, and cooked kale are all good sources of Vitamin K. Vitamin K is essential for blood coagulation. This is especially essential for post-birth to avoid any complications.

Sample Diet Chart for each Trimester
	First Trimester	Second Trimester	Third Trimester
Breakfast	Upma, Buttermilk	Oat Porridge with milk and nuts/ Fortified Muesli	Whole wheat Toast, Two Eggs, Mango Milkshake
Snack	Watermelon, Custard Apple, Guava	Small Fruit/ Handful of mixed nuts	Mixed Fruit Salad with a handful of nuts
Lunch	Chicken and Avocado Salad, Banana/Toast	Lentil Curry, Brown Rice, Raita, Mixed Vegetable curry	Lentil Curry, Bajra Roti, Okra Sabzi, Strawberry Yoghurt
Snack	Baked Potato wedges/ Small Fruit/ Roasted Peanuts/ Chickpea Chaat	Coconut Water, Puffed rice with peanuts	Sweet Potato Chaat, Banana Milkshake
Dinner	Lentils, Rice/ Vegetable Curry/ Chapati	Jackfruit Curry, Chickpea Paratha, Curd/Buttermilk	Roast Chicken/Grilled Fish, Mashed Sweet Potatoes, Stir-Fried Vegetables

In addition to the recommended foods, staying hydrated is very important. Drinking at least 8 glasses of water, Coconut Water, and fruits is a good way to keep up the fluid intake. Also, ensure that you talk to your physician regarding foods that may be harmful during pregnancy. These may include alcohol, unpasteurised milk, raw fish, undercooked meat and eggs, herbal tea, excess caffeine, unwashed fruits, and vegetables, etc.

Conclusion

Eating a well-balanced and nourishing diet is one way to ensure a healthy pregnancy and a healthy baby. In addition to nutrient-rich foods, you must take prenatal vitamins, supplements, and medicines prescribed by the doctor. The diet plans mentioned in this article are general and any food allergies or other dietary requirements must first be consulted with a doctor. Moreover, before following any diet plan, you must consult physician for any complications, food-related allergies or other concerns.