A Healthy and Fruitful Diet Plan For Pregnant Women

Pregnancy is a crucial period that requires extra care and attention. A woman goes through various stages during pregnancy, such as mood swings, gestational diabetes, and preeclampsia. 

Gestational diabetes is a very common medical condition in pregnant women. However, the prevalence varies because of socioeconomic status, demographics, age, and body mass index. Nearly 18% of pregnant women deal with gestational diabetes in India. A healthy diet plan can help reduce this number. Additionally, it may lower the risk of serious birth complications, including miscarriage. 

Today’s blog is all about food, nutrition, and a diet plan for pregnant women. So, without wasting any more minutes, let’s hop on to it. 

A 7-day Diet Plan for Pregnant Women

The pregnancy period consists of three trimesters, each requiring a specific diet. A 7-day meal plan for pregnant women varies depending on the week of pregnancy, age, physical activity level, and metabolism. During the first trimester, a woman doesn’t need any extra calories; however, in the second and third trimesters, they needs about 340 and 450 calories extra per day, respectively. 

The following 7-day diet plan for pregnant women is based on a daily intake of 2000 calories, which can be adjusted according to individual needs and requirements. 

Days	Before Morning Meals	Morning Meal	Lunch	Mid-Day Snack	Dinner	Bedtime Snack
Monday	1 glass of plain milk	1 cup of Upma + 2 medium-sized parathas (of your fav filling)	1.5 cup of vegetable khichadi + 1 grilled piece of paneer/ chicken + 1 small bowl of dahi (curd) + salad (of your choice)	A handful of roasted peanuts (consult your gynecologist for the exact amount)	1 bowl of capsicum and aloo with 2 chapatis / one paratha	1 cup of warm milk with a pinch of turmeric.
Tuesday	1 glass of Coconut water	1 cup of veggie poha + 2 moong dal chillas	1 plate of veg or chicken biryani + ½ cup of cucumber raita	1 bowl of tomato soup	1 bowl of methi and paneer sabzi + 2 chapati/ 1 parantha	1 cup of warm milk with a pinch of turmeric.
Wednesday	1 glass of banana milkshake	1 cup of oatmeal + 2 boiled eggs/ a scoop of Greek yogurt	1.5 cups of rice + 1 piece of roasted chicken/ paneer + 1 bowl of masoor dal	10-15 pieces of dry fruits or a handful, including nuts, almonds, and raisins	4 wheat dosa + ½ cup of tomato sabzi	1 cup of warm milk with a pinch of turmeric.
Thursday	Dates with a glass of milk	1 bowl of vermicelli + 1 glass of pomegranate juice	1 bowl of palak paneer + brown rice + ½ bowl of cucumber raita	1 bowl of masala roasted makhana	1 bowl of vegetable fried rice + Manchurian gravy	1 cup of warm milk with a pinch of turmeric.
Friday	1 glass of buttermilk	2 whole wheat bread slices + 1 scrambled eggs + 1 cup of milk	1 bowl of dal + 1 bowl of vegetable pulao	1 glass of fresh mixed fruit juice + 1 banana	1 bowl of brown rice + 1 bowl of dal + side up with bhindi fry + 1 glass of buttermilk	1 cup of warm milk with a pinch of turmeric.
Saturday	Soaked chia seeds in a glass of coconut water	2 idlis + 1 bowl of sambar with coconut chutney	1 bowl of paneer butter masala + 1 bowl of dal + 1 bowl of brown rice	1 bowl of mixed fruit	1 bowl of methi and paneer sabzi + 2 chapati/ 1 paratha	1 cup of warm milk with a pinch of turmeric.
Sunday	1 glass of coconut water	2 besan chillas with mint chutney	1 bowl of vegetable pulao + 1 bowl of dal + 1 glass of buttermilk	1 aloo tikki with mint chutney	2 chapatis + tandoori paneer tikka with mixed veggies	1 cup of warm milk with a pinch of turmeric.

Importance of a Diet Plan for Pregnant Women

Whatever a mother eats directly impacts the baby’s growth and development. During pregnancy, a woman goes through a lot, including hormonal changes, breast changes, weight gain, and mood swings. A healthy diet plan for pregnant women can ensure well-being and manage these mutations.

Whichever diet plan you choose, remember that the best diet plan for pregnant women is a well-balanced diet inclusive of essential nutrients such as folic acid, protein, omega-3 fatty acids, vitamin D, vitamin B6, and zinc. 

Also, read https://redcliffelabs.com/myhealth/womens-health/10-important-nutrients-you-cannot-skip-during-pregnancy/ 

5 benefits of a diet plan for pregnant women in India: 

• A well-balanced diet can reduce the chances of serious birth complications, including miscarriage. 
• It can reduce the risk of heart disease, diabetes, and high (or low) blood pressure. 
• It provides important nutrients to the mother’s body, which are essential for the baby’s growth. 
• A healthy diet plan limits the chances of developing preeclampsia and gestational diabetes. 
• The diet improves overall health, encompassing both mental and physical aspects. 

Gestational diabetes is a common issue during pregnancy, which can later turn into type 2 diabetes. It is important to be mindful while preparing a diet plan for pregnant women with diabetes. Check out the diet plan for managing diabetes during pregnancy. 

10 Foods to Avoid in a Diet Plan for Pregnant Women 

Not every food is suitable during pregnancy. You should be very careful while eating. Although a diet plan is enough for a healthy pregnancy, there are still certain foods to avoid in a diet plan for pregnant women. 

1. Caffeine: Caffeine tends to increase your blood pressure and heartbeat, both of which are detrimental in pregnancy. Moreover, caffeine may affect the placenta in your body, which may directly affect your baby. 
2. Raw Sprouts: Raw sprouts flourish in warm and humid atmospheres, encouraging the growth of bacteria like Salmonella and E. coli. This can make you sick. 
3. Alcohol: Alcohol consumption during pregnancy (especially in the first trimester) can cause structural defects in the baby, leading to abnormal facial features. Avoid the consumption of alcohol during pregnancy. 
4. Junk Food: Junk food contains highly processed oils and fats, which can increase the amount of toxic substances in your body, affecting the baby. 
5. Unwashed Food Products: Unwashed food products can be contaminated with harmful parasites, which may create hindrances in the baby’s growth and development. 
6. Raw Eggs: Eggs contain bacteria called Salmonella, which is a food to avoid during pregnancy. If you crave eggs, have a boiled or scrambled egg.
7. High Mercury Fish: A high mercury fish may raise the level of mercury in your bloodstream over time. Excess mercury consumption in the blood may damage the baby’s nervous system and brain. 
8. Undercooked or Raw food: Raw food is a big no-no during pregnancy, and undercooked food is most likely to contain Listeria bacteria, which may cause vomiting and food poisoning. While following a diet plan for pregnant women, remember to consume all the food cooked. If you are eating anything raw, such as fruits, ensure you wash them thoroughly to eliminate any bacteria.
9. Unpasteurized Milk, Cheese, or Fruit Juice: Consuming raw, unpasteurized cheese, milk, or fruit juice may expose you to bacteria like Listeria and Campylobacter Jejuni, which can lead to foodborne illnesses. 
10. Organ Meat: Organ meat contains vitamin A, and an excess amount of vitamin A can cause miscarriage and congenital malformation in the baby, especially during the first trimester of pregnancy. 

5 Foods to Add to a Diet Plan for Pregnant Women 

The 7-day diet plan for pregnant women includes all the essential food items necessary for a healthy pregnancy. However, certain food products are a must in the diet plan for pregnant women. Here are 5 foods you should add to your pregnancy diet chart. 

• Dairy Products: Dairy products are rich in nutrients, including calcium and vitamins, which help support the baby’s growth and development. 
• Legumes: Dietitians recommend including legumes and lentils in the diet plan for pregnant women to help them lose weight. They are plant-based nutrients that provide iron, fiber, folate, calcium, and protein during pregnancy. 
• Green Leafy Vegetables: Green leafy vegetables, such as broccoli, are rich in vitamins A, C, B6, K, and folate. They are also packed with antioxidants, which help maintain a healthy hemoglobin supply, promote strong bones, and prevent skin problems. 
• Berries: Berries like blueberries and strawberries contain water, healthy carbohydrates, vitamin C, and fibre. They also help in increasing water and nutrient intake. 
• Dry Fruits: Dry fruits are high in potassium, zinc, calcium, and fibre, which help prevent constipation during pregnancy. 

FAQs 

Ques1 What should you add to the diet plan for pregnant women in the third trimester? 

Ans1 The third trimester of pregnancy requires extra and effective care. Add foods rich in iron, folic acid, omega-3 fatty acids, protein, and vitamins. Besides, keep yourself hydrated by drinking 8 to 10 glasses of water daily. 

Ques2 What is the best diet for a pregnant woman?

Ans2 The best diet plan for a pregnant woman is a meal packed with nutrition and low in fat & calories. Brown rice, milk, fortified soy beverages, whole-grain foods, eggs, lean meats, paneer, and nuts and seeds are some of the best foods for healthy eating during pregnancy. 

The Bottom Line 

This diet plan for pregnant women contains essential nutrients, ensuring the well-being of both mother and baby. Eat these nutritious foods to ensure your baby’s growth and development. In case of certain food allergies and complications, consult a gynecologist and choose better alternatives.