Diet For First Trimester: A pregnant woman has to take great care of herself, everyone gives this advice, but very few people have this information about what to eat, when to eat and in what quantity during pregnancy. Also, keep in mind that only weight gain in pregnancy is not a sign of being healthy.
In such a situation, with this diet chart, you will understand very easily what nutrients you need during the entire pregnancy and how you can fulfill them.
Essential nutrients for pregnant women
In pregnancy, first of all you should know which nutrients are very important for you and in how much quantity, because in pregnancy the need for nutrients increases more than normal. So let’s come to the list of essential nutrients through this chart.
|Nutrients||For Normal Woman||For Pregnant Woman|
|calcium||400 mg\day||1000 mg\day|
|Iron||30 mg\day||38 mg\day|
|Iodine||100-200 micrograms\day||+25 micrograms\day|
|folic acid||100 micrograms\day||400 micrograms\day|
Diet Tips for First Trimester
In the first trimester, women experience morning sickness and weakness the most. Therefore, in the first trimester of pregnancy, a woman needs food containing the most vitamins and minerals. In the early stages, a woman needs folate, vitamin A, beta-carotene for the development of the fetus, for this pregnant women can include the following food items in the diet.
In the early stages of pregnancy, women are advised to eat fruits 2 to 3 times a day. It is beneficial to eat citrus fruits at this time because the amount of folic acid in them is very high. Therefore, include citrus fruits like oranges, seasonal etc. in your diet. Apart from this, you can also eat grapes, apple, guava etc.
If you consume non-veg food, then you can include eggs, chicken, fish etc. in your diet. Fish contains omega 3 fatty acids which are very beneficial for pregnant women. Just keep in mind that while eating any type of non-veg food, it is very well cooked, otherwise there is a possibility of digestive problems or bacterial infections.
At this time, a woman should keep at least one third of her diet in dairy products. Paneer is an excellent source of protein and calcium. Along with this, you can also include curd and low fat milk in the food.
Keep green vegetables in the food, especially give spinach a place in your diet. Spinach contains fiber, iron, vitamins A, C, and manganese. And by eating spinach in the initial days, it protects the child from problems like spina bifida.
Note- Some things that you should avoid eating in the first trimester are – raw sprouts, raw meat, unprocessed milk, papaya, pineapple, eggplant, cabbage, caffeine.
Diet Tips for Second Trimester
A balanced diet is needed in the second trimester of pregnancy. At this time, a woman needs vitamins and minerals as well as fats and carbohydrates. In addition, in the second trimester, the calorie intake of the woman also increases. See what should be in the food at this time.
protein rich food
At this time, a woman should have about 60 to 70 grams of protein in her diet every day because it not only helps in the growth of the brain and tissues of the fetus, but it also strengthens the uterus of the woman. For this, include tofu, eggs, fish, dry fruits etc. in the diet.
iron rich diet
Iron-rich food works well to deliver oxygen to the body. And iron deficiency can also cause anemia in women, so include meat, beans, green vegetables in the diet.
Vitamin B is known as folate. It protects the baby from nerve canal defects. For this, you must eat oranges, whole grains etc. in the diet.
Note- Some things that you should avoid eating in the second trimester are- unprocessed milk, fish containing mercury etc.
Diet Tips for Third Trimester
In the third trimester of pregnancy, special care has to be taken of the food and drink, which is necessary for both the mother and the child. At this time the woman needs 200 to 300 extra calories. Also the mother needs extra energy at this time. Some of the main diets for the third trimester of pregnancy are as follows.
The problem of constipation occurs very quickly in pregnant women, which can also lead to piles in the future. Therefore it is important that the woman eat fiber-rich food so that her digestive system remains correct. Include whole grains, fiber-rich fruits, cereals, pulses, salads etc. in the diet.
For the supply of calcium, you can consume milk, curd, cheese.
Iron and Folic Acid
During pregnancy, the amount of blood in a woman’s body increases by about 50%, so it is very important to have hemoglobin in her body. Keep dry fruits, eggs, meat etc. in the diet. Also, eat green leafy vegetables for folic acid.
- First Month of Pregnancy
- 3 Month of Pregnancy
- Fourth Month of Pregnancy
- 5 Month Pregnancy
- 6 Month of Pregnancy
- 7 Month of Pregnancy
- 8 Month Pregnancy
- 9 Month of Pregnancy
- Pregnancy Shopping Checklist
Good food during pregnancy not only makes you healthy but also keeps you happy, which is very important for a pregnant woman. Along with food, doctors ask to eat some supplements in pregnancy, such as folic acid, calcium, iron etc. Don’t forget to take them on time.
Also, if you have diabetes, thyroid or any such problem in which special care should be taken to eat, then please make a pregnancy diet chart with the help of your dietician or doctor. This diet chart is only for normal and healthy women.