Indian Diet During Pregnancy: Are You Having a Balanced Meal?

If you are a mom-to-be, you must have heard people telling you that you are now eating for two. So, you have to be more cautious and have a proper balanced meal.

So, how many calories does a pregnant woman need? A pregnant woman needs 300 extra calories than those who are not carrying a child. This is essential for the well-being of the mother and the child.

So, here is how you can plan your Indian diet if you are pregnant. It can be challenging taking care of yourself and the unborn child.

Why Is a Healthy Diet Plan Important During Pregnancy?

A balanced and healthy Indian diet for pregnancy needs to have all the major food groups like vitamins, minerals, proteins, fats, carbohydrates, and obviously water. A healthy diet is important for various reasons.

• Providing necessary nutrients for the growth and development of the baby.
• It reduces the risk of complications during childbirth.
• Takes care of the overall well-being of the mother during pregnancy and after childbirth.
• It also reduces the risk of preeclampsia and gestational diabetes.
• Helps in maintaining a healthy birth weight for the baby.
• It supports breastfeeding and the nutritional needs of the baby after they are born.

Nutrients To Include In Your Diet During Pregnancy

Well, even though certain nutrients are needed no matter what, some may vary depending on the mother’s needs. Moreover, there are some other factors like weight, age, and the overall health of the mother.

However, whatever the situation is, having a balanced diet during pregnancy is very important. Some essential nutrients that a pregnant woman should have in her diet are:

• Proteins
• Iron
• Folic Acid
• Vitamin D
• Vitamin B6
• Omega-3 Fatty Acids
• Zinc

1. Proteins: It is needed for the growth and development of the organs and issues of the baby.

2. Iron: It is needed for hemoglobin production. It carries oxygen to the baby.

3. Folic Acid: This is also needed for fetal development. Moreover, it reduces the chances of any defects.

4. Vitamin D: This is important for bone health and calcium absorption.

5. Vitamin B6: This helps in the development of the baby’s nervous system.

6. Omega-3 Fatty Acids: This is important for eye and brain development.

7. Zinc: This also helps in the growth and development of the fetus and promotes the proper functioning of the immune system.

Food & Beverage To Consume During Pregnancy

During pregnancy, it is necessary to take care of what you are consuming. Certain food items can benefit you, and certain items that you have to avoid. Let’s take a look at what Indian food during pregnancy should you have.

• Dairy Products
• Leafy Greens & Broccoli
• Sweet Potatoes
• Legumes
• Eggs
• Lean Meat
• Whole Grains
• Dry Fruits
• Berries
• Salmon

1. Dairy Products: These are rich in nutrients like calcium and vitamins and help with the development of the baby.

2. Leafy Greens & Broccoli: Broccoli or any dark green vegetable is rich in antioxidants, folate, and vitamins A, C, B6, and K. They help with the supply of hemoglobin, promote healthy bones, and prevent skin problems.

3. Sweet Potatoes: They are rich in beta-carotene and help with the growth and development of the fetus.

4. Legumes: These are a rich source of plant-based nutrients like calcium, iron, fiber, and protein.

5. Eggs: These are one of the best protein sources and boosts choline and amino acids among other important vitamins and minerals.

6. Lean Meat: A balanced diet should always include good-quality protein, and lean meat is a good source of it. It also has good amounts of essential minerals, vitamin B, and iron.

7. Whole Grains: These are rich in folic acid and provide essential nutrients, like vitamin B and minerals to the baby.

8. Dry Fruits: These provide nutrients, and prevent constipation as well.

9. Berries: These increase your water intake and they contain water, vitamin C, fibers, and healthy carbohydrates.

10. Salmon: It contains omega-3 fatty acids and docosahexaenoic acid (DHA.)

It is needless to mention that a pregnant woman should take around 10 to 12 glasses of water. This amount of water helps the amniotic fluid move around the fetus and helps in digestion.

Indian Diet Meal Ideas During Pregnancy

It is challenging to figure out what you should eat during pregnancy, choose healthy, or give in to your cravings. Here are some food items that you can try during pregnancy.

A well-balanced diet is important for a healthy pregnancy. A diet chart or meal plan can help a woman and also boost the development of the baby. Here is an Indian diet chart for different trimesters to help the process.

First Trimester

This is the first three months or 1-12 weeks of pregnancy. This is the time to consume a lot of high nutrient food which can help with the growth and development of the fetus.

Meal Time	Food You Should Include
Breakfast	2 whole wheat bread, an egg, with a cup of milk
Mid-morning snack	A few nuts and a banana
Lunch	A bowl of rice with a bowl of vegetable curry
Evening snack	A glass of fresh fruit juice with an apple
Dinner	2 chapatis with a bowl of lentil soup
Bedtime snack	A cup of warm milk. (Add a pinch of turmeric if you want)

Second Trimester

The second trimester is from the 4th month till the end of the 7th month of pregnancy. To be precise it is from 13th to 27th week. Here is an Indian diet plan for the second trimester. However, look out for the second-trimester red flags as well.

Meal Time	Food You Should Include
Breakfast	2 whole wheat bread, an egg, with a cup of milk
Mid-morning snack	A few nuts and an apple
Lunch	A bowl of rice with a bowl of vegetable/fish/chicken curry
Evening snack	A glass of fresh fruit juice with a banana
Dinner	2 chapatis with a bowl of vegetable soup
Bedtime snack	A cup of warm milk. (Add a pinch of turmeric if you want)

Third Trimester

Indian diet plan for 8th month pregnancy till childbirth is mentioned below. It is generally from the 28th to 40th month of pregnancy. Here is the third trimester diet chart for you.

Meal Time	Food You Should Include
Breakfast	2 whole wheat bread, a scrambled egg, with a cup of milk
Mid-morning snack	A few nuts and any fruit of your choice
Lunch	A bowl of rice with a bowl of dal
Evening snack	A glass of fresh fruit juice with any fruit of your choice
Dinner	2 chapatis with a bowl of vegetable soup
Bedtime snack	A cup of warm milk. (Add a pinch of turmeric if you want)

Food Ideas for Different Meals Throughout the Day

The above-mentioned Indian diet plan is just a prototype. You can mix and match the food items, and here is list of food you can have during pregnancy.

Breakfast Ideas

Here is a list of food items any pregnant woman can have during pregnancy. However, make sure you are not allergic to any of these food items.

• Cheese toast
• Bowl of fruit salad
• Vegetable & cheese sandwich
• Veggie rava upma
• Chilla with poha
• Vegetable omelet
• Vegetable khandvi
• Stuffed parathas with curd
• 2 boiled eggs and oats
• Whole wheat toast and omelet

Mid-Morning Snack Ideas

For some mid-morning munching, you can have the food items mentioned below.

• Banana Milkshake
• Chicken soup
• Pumpkin soup
• Tomato soup
• Creamy spinach soup
• Fruits
• Nuts

Lunch Ideas

For lunch, plain rice with a choice of curry is best. However, there are some other options as well which you can try to break the monotony.

• Plain paratha with a bowl of dal and curd
• Curd rice
• Rice with a choice of curry (chicken/kofta/fish/egg)
• Grilled chicken with curd
• Vegetable khichdi
• Stuffed paratha with salad
• Lemon rice with a green salad
• Vegetable soup with chicken salad
• Chapati with a bowl of curd, dal, and vegetable

Evening Snack Ideas

For evening snacks you can have something light, and sometimes give in to your cravings as well. Here are a few suggestions for evening snacks.

• Chicken cutlet
• Carrot halwa
• Bread cutlet
• Roasted peanuts
• A cup of green tea
• Vegetable daliya
• Chicken sandwich
• Dried dates and dry fruits
• Vegetable idli
• Mixed-veg uttapam
• Milk porridge

Dinner Ideas

For dinner, here are some suggestions that you can have during pregnancy.

• Chapati, vegetable of choice, dal, and curd
• Veg pulao or chicken rice with curd
• Plain paratha and curd
• Mixed dal khichdi and curd
• Rice, dal, vegetable curry, salad

Food & Beverage To Avoid During Pregnancy

Some food items should not be consumed during pregnancy for obvious safety reasons. Here are some of the Indian food items to avoid during pregnancy.

• Unwashed food, vegetables, and fruits
• Caffeine
• Processed junk food
• Alcohol
• Raw sprouts
• Unpasteurized foods
• Undercooked or raw fish
• Processed or undercooked meat
• Raw eggs

Frequently Asked Questions

When people discuss about Indian diet during pregnancy, here are some of the questions people mostly ask. The questions are listed here.

How Far Along Are You?

An Indian diet plan during pregnancy should include a lot of fruit, vegetables, protein, and other nutrients. Healthy fats and lean proteins are something that you should not miss.

Make sure you are not taking the foods from the list that you should be avoiding. Doctors mostly recommend light exercises along with a balanced diet.

Remember, you are not sick. This is a natural process and you do not have to get overly stressed unless you have a complicated pregnancy, or some other condition bothering you.