During pregnancy, a woman needs to take care of her diet as it is the vital factor to keep your baby healthy in the womb. There are many pregnancy issues, you need to deal with and a proper diet plan cures many problems and gives you the physical strength. Apart from this, your baby goes through lots of developments and growth process in your womb and to fasten these processes, maintaining a healthy diet is a must-to-do thing. When it is about Indian diet chat, you no need to think about essential nutrient compounds, because Indian foods, be it natural ones or the homemade foods, all come with a rich source of vitamin and mineral compounds. Here, a week by week pregnancy diet chart is given for you.
The Healthy Diet for 0 to 8 Weeks:
This is the initial phase of pregnancy and everything happens to you is all new, so you need to take the time to understand the things. Along with this, morning sickness and other symptoms are very clear that you need to deal with, which is never easy. Maintaining a healthy diet gives you the strength to cope with this issue.
- You must include fruits and vegetables in your diet, especially those which contain folic acid. This compound provides a great help in developing your baby’s neural tubes. You can find a rich source of folic acid in spinach, fenugreek leaves, radish, coriander, carrot, cauliflower, beet-root and so on. Among the fruits, folic acid loaded fruits are muskmelon, avocado, guava and oranges.
- Go for the starchy foods, such as rotis, rice and grain bread.
- Add protein loaded foods, such as chicken, eggs to your daily diet.
- You need to maintain a sufficient level of fluid intake to deal with the tiredness. Coconut water and nimbu pani are good for your health. When it comes to your drink, always prefer homemade juices and milk shakes, which is good for your health.
- Say no to caffeinated drinks and smoking, which prove dangerous for your health.
Healthy Diet for 9 to 12 Weeks:
Every week of your pregnancy comes with a new challenge and to combat with those things, you need to keep changing your diet as per your needs. In your pregnancy B vitamins and magnesium play an important role and that is why these nutrient loaded foods are essential for you and your baby’s health. Magnesium contributes in making your baby’s bone stronger. From 9 to 12 weeks is the time of the development structure of your baby.
- Vitamin B6 helps in using the energy from the stored foods in your body. Brown rice, lean meat, poultry, fish and avocado are some good sources of vitamin B6.
- B12 vitamin reduces the chances of anemia during the pregnancy and protects your nervous system. For the B12 vitamin, you can include soya milk and breakfast cereals in your daily diet.
- Magnesium improves your baby’s growth and it helps in maintaining a perfect weight for your baby. Green leafy vegetables, including spinach, reddish leaves, mustard greens and fenugreek leaves, dried fruits, dairy products, fish and meat are the sources of magnesium.
- Fluid control is essential for you during this stage and in India, you can find lots of options in respect of health drinks, such as aam panna, jal jeera, ginger tea and tomato soup, but opt for the homemade ones.
Healthy Diet for 13 to 16 Weeks:
You can try different ranges of fruits during this stage, but the iron and calcium loaded foods are the most common preferences. During pregnancy, iron is such a mineral that cures many problems related to blood. Iron increases the number of red blood cell and it maintains the oxygen flow throughout your body. Calcium keeps you healthy as well as required energy.
- Breakfast cereals, tofu, soya and soya food products, dried fruits and nuts, lentils and many other foods give the iron supplement to your body.
- You can take vitamin C added foods to absorb iron from the foods that include orange juice, nimbu pani and so on.
- Avoid caffeinated products as it prohibits the process of iron absorption.
- You can easily get calcium from the diary products,.
Healthy Diet for 17 to 20 Weeks:
During this time of pregnancy, you gradually start putting on weight as the time goes, but you need to check it out timely. Generally it is the time when your baby’s brain and eye start developing. Moreover, hormonal glands are also in a developing process. The nutrients, which you need to add in your diet is omega -3 fatty acid, iodine and vitamin D.
- Oily fish are a good source of omega 3 fatty acids, but you need to limit its intake twice in a week as it contains PCBs (Polychlorinated Biphenyls) and Dioxins, which is not good for your health.
- In foods, you can eat tofu, soya beans, walnut, leafy green vegetables, eggs and milk for getting the omega 3 fatty acids.
- Salmon, prawns, sardines, meat and eggs contain iodine.
- For your drinks apple smoothie and rasam are good Indian drink options for your health.
Healthy Diet for 21 to 24 Weeks:
From this stage, you look pregnant and to keep you and your baby healthy, you need to take varieties of fruit in terms of nutritional value. Carbohydrate, proteins and low fat dairy foods are good for your health. Apart from this, vitamin A and cholesterol play important role in pregnancy.
- Vitamin A improves the night vision and helps in cell growth and red blood cell production. You can include egg yolk, butter and milk in your daily diet for vitamin A.
- You can also eat carrot, sweet potatoes, papaya and oranges for getting the beta carotene, which is another form of vitamin A.
- Maintaining a cholesterol level is essential as it maintains a healthy placenta that reduces the chances of premature labor.
- For the healthy drinks, you can choose watermelon juice, fig and apricot shake, beetroot and carrot juice for your health.
Healthy Diet for 25 to 28 Weeks:
You need to give your body the varied nutrition to keep you and your baby healthy. Some nutrients help to absorb other nutrients from foods and you need to include those ones to get the maximum level of healthy nutrient value. Calcium is such a nutrient that contributes in your baby’s overall development, especially bone and teeth. Go for the foods loaded with calcium.
- Dairy products, green vegetables, including spinach and green beans are good for your health as it contains calcium.
- Pulses, kidney beans, almonds, walnut and figs are also the sources of calcium.
- Vitamin D helps in absorbing the calcium from foods, so you can include vitamin oily fish, egg and milk for this nutrient.
- Thandai and buttermilk are good options for your fluid intake other than the water.
Healthy Diet for 29 to 32 Weeks:
It is the last trimester of your pregnancy, you need more energy now to handle everything. That is why, you need to eat more calories, at least 200 to 300 to keep everything normal. Drinking water is essential to keep you hydrated always.
- For the extra calories two roties with sabzi or two idlies with a bowl of samber is enough for you.
- You can go for healthy drinks to keep you cool, such lassi and fresh lime water.
- Eat water loaded foods for your pregnancy.
- Almonds milk, grape sherbet, apple and carrot juice are good for your health.
Healthy Diet Chart for 33 to 36 Weeks:
You need to maintain a healthy diet during this time, especially vitamin k added fruits and vegetables are important to include in your diet. Vitamin k is essential nutria-compound for your baby’s health as it helps in healing the wounds and if your baby gets any accident, vitamin K helps in the blood clot.
- Green leafy vegetables, such as spinach, fenugreek, mustard greens are good sources of vitamin K.
- Fresh vegetables, such as cauliflower, broccoli, and cabbage also contain a good amount of vitamin K.
- You can include soybean and whole-meal bread in your daily diet for vitamin K.
- Tomato and mint juice and mixed fruit punch are a good option for your health drinks.
Healthy Diet for 37 to 40 Weeks:
You are a soon-to-be mom and whatever you eat now, you should keep it healthy. During few weeks, you can feel the emotion of being a mother. Rest and relaxation is all about this time.
- A light meal is good before the labor stage.
- Easy to digest snacks, including biscuits, rusks and nuts are good options for minimizing your hunger.
- You need to pack some healthy foods in the hospitals for maintaining the strength during the labor.
- When you become a mother, go for the nutrient loaded food as long as the breast feeding is indulged.
- Fresh fruit juice or mango smoothie is good for your health at this stage.
Healthy Diet for 40 weeks and thereafter:
There is lots of things are waiting for you, labor pain and the feelings of becoming a mother and you need to maintain a balanced diet now.
- If you feel, you can drink and eat something during your early labor.
- Carbohydrates are good for your labor, so you can eat baked potatoes, toast and bananas.
- For your fluid intake, lemon honey water and coconut water and fruit juices are some options.
- During your breastfeeding days, include vegetables, fruits, poultry, whole grains and toned milk in your diet to get the benefits of varied nutrients.