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Pregnancy Diet Chart

Nourishing Moms-to-Be: Your Guide to a Healthy and Balanced Pregnancy Diet for You and Your Baby’s Well-Being!

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During pregnancy, maintaining a healthy and well-balanced diet is essential to support the mother’s health and the development of the baby. This includes consuming a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and dairy products to ensure adequate intake of essential vitamins and minerals. Pregnant women should also stay hydrated by drinking plenty of water, avoid alcohol, tobacco, and other harmful substances, and follow medical advice regarding prenatal supplements. By prioritizing nutrition and adopting healthy habits, pregnant mothers can promote optimal outcomes for themselves and their babies.

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Food Calorie (kcal) Proteins (gms) Benefits
Moong Dal Chilla 150 4
  • Moong dal chilla is a savory pancake made from ground moong dal (split mung beans).
  • It’s high in protein and fiber, making it a nutritious breakfast option for pregnant women.
Daliya (Cracked Wheat) Upma 200 1
  • Daliya is a good source of complex carbohydrates and fiber.
  • Cook cracked wheat with vegetables like peas, carrots, and beans to make a nutritious upma
Sprouts Chaat 150 5
  • Sprouts are rich in protein, fiber, vitamins, and minerals.
  • Make a chaat by mixing sprouted moong beans or chickpeas with chopped onions, tomatoes, cucumbers, and coriander leaves.
Whole Wheat Vegetable Sandwich 300 2
  • Use whole wheat bread to make a sandwich filled with sliced vegetables like cucumber, tomato, and capsicum.
  • Add a protein-rich filling like paneer (Indian cottage cheese) or boiled egg slices

Lunchtime nourishment for expecting mothers. Delicious, balanced meals for a healthy pregnancy journey. Fueling you and your little one with every bite.

Food Calorie (kcal) Proteins (gms) Benefits
Lentil dal 150 4 Lentils are a good source of protein, iron, and fiber, important for fetal development and maternal health.
Vegetable curry 200 1  Made with a variety of colorful vegetables like carrots, peas, cauliflower, and potatoes, cooked in a flavorful blend of spices like turmeric, cumin, and coriander.
Steamed basmati rice 150 5  A nutritious source of carbohydrates that pairs well with the dal and vegetable curry.
Chapati or whole wheat roti 300 2 A whole grain flatbread that complements the meal and provides additional fiber and carbohydrates.

Dinner delights for expecting moms. Savoring nutritious meals to support you and your baby’s well-being during this special time. Enjoy every bite, nourishing your journey.

Food Calorie (kcal) Proteins (gms) Benefits
Grilled or Baked Fish with Brown Rice and Stir-Fried Vegetables 150 4
  • Fish is a good source of high-quality protein and omega-3 fatty acids, which are important for fetal brain development.
  • Brown rice is a whole grain that provides fiber, vitamins, and minerals.
Vegetable Khichdi 200 1
  • Khichdi is a comforting one-pot meal made from rice and lentils, cooked with vegetables like carrots, peas, and spinach.
  • It’s easily digestible and provides carbohydrates, protein, fiber, and essential nutrients.
  • Season with cumin seeds, turmeric, and ginger for added flavor and health benefits.
Mixed Vegetable Pulao with Yogurt 150 5
  • Vegetable pulao is a fragrant rice dish cooked with a variety of vegetables like carrots, beans, and peas.
  • It’s light yet satisfying and provides carbohydrates, fiber, and essential nutrients.
Paneer (Indian Cottage Cheese) Tikka with Quinoa Salad 300 2
  • aneer tikka is a flavorful dish made by marinating paneer cubes in yogurt and spices, then grilling or baking until golden brown.
  • Quinoa salad provides protein, fiber, and various vitamins and minerals

Snack smart, nourish your glow. Tasty treats for expecting moms, fueling your energy and supporting your baby’s growth. Delicious bites for a healthy pregnancy journey.

Food Calorie (kcal) Proteins (gms) Benefits
Mixed Nuts and Dried Fruits 150 4
  • A handful of mixed nuts like almonds, walnuts, and cashews provide healthy fats, protein, and essential minerals.
  • Pair with dried fruits like apricots, figs, or dates for natural sweetness and added fiber
Fruit Chaat 200 1
  • Chop a variety of seasonal fruits like apples, oranges, bananas, and pomegranates.
  • Sprinkle with chaat masala and a squeeze of lemon juice for a tangy and flavorful snack.
Makhana (Fox Nuts) Snack 150 5
  • Dry roast makhana in a pan until crispy. They’re a good source of protein and calcium.
  • Season with chaat masala, black pepper, or cinnamon for extra flavor
Coconut Water and Roasted Grams 300 2
  • Coconut water is refreshing and hydrating, providing electrolytes and natural sugars.
  • Roasted grams (bhuna chana) are crunchy and rich in protein, making them a satisfying snack option