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Pregnancy Diet Chart (Sample)

I received few emails requesting to share a diet chart to follow while pregnant. 

I am sharing a sample which I followed during pregnancy, based on my health condition then. This is just to give you an understanding to plan your diet and not to be considered as my recommendation.  Your doctor/ nutritionist will be able to provide a plan that best suits you.

Meal

Time of the day

Food

Comments

Breakfast

7.30am to 8am

Carbs: 2 serving

Milk: 1 serving

Protein: 0-1 serving

Fat: 1-2 serving

Protein intake is optional, as milk variety contains desired protein

Mid-morning snack

10.15am to 10.45am

Milk: 1 serving

Fruit: 1 serving

 

Lunch

12.30pm

Carbs: 2 serving

Protein: 2-3 serving

Fat: 1-2 serving

Vegetables: Any amount

 

Evening snack

3pm to 5pm

Fruit: 1 serving

Milk: 1 serving

Carbs: 0-1 serving

Carbs to be taken, in case of hunger even after having fruit and milk. Thought is to limit carbs as much as possible to avoid unwanted weight gain.

Dinner

7pm to 7.30pm

Carbs: 2 serving

Protein: 2-3 serving

Fat: 1-2 serving

Vegetables: Any amount

 

Before Bed

9.30pm to 10pm

Milk: 1 serving

Fruit: 0-1 serving

Fruit is optional



I am categorically listing food items for your reference. Read these as equivalent to 1 serving.

Carbs: 1 idly, 1 dosa, 1 pulka/ chapati, 1 roti (bajra, corn, jowar), 1/2 vermicelli, 1/2 cup upma, 1 cup poha, 1/2 cup rice (white or brown), 1 cup soup, 1 bread slice, 1/2 cup oats, 1/2 cup flaked bran cereal, 1/2 cup noodles,  1/2 cup pasta, 1/2 quinoa, 1 tortilla, 1/2 cup corn or peas or mashed potatoes or sweet potatoes, 1 muffin

Protein: 1/4 cup fish, 1/4 cup meat, 1 egg, 1/4 cup paneer or tofu, 1/3 cup cooked dal (lentils), 1/3 cup beans,  1/4 cup cheese, 2 tbsp peanut butter

Fat: 1 tsp oil, 1 tsp butter, 1 tsp ghee, 1 tbsp diet mayonnaise, 1 tbsp salad dressing, 2 tbsp low calorie salad dressing, 10 peanuts, 6 almonds, 2 walnuts, 2 tbsp shredded coconut, 1 tbsp seeds (pumpkin, melon, sunflower, sesame), 1/4 medium avocado

Milk: 1 cup milk, 1 cup butter milk, 1 cup curd (yogurt), 1 cup lassi, 1 cup masala tea (all are low fat versions) 

Vegetables: Carrots, beans, beetroot, bottle guard, ladies finger (okra), peas, cabbage, cauliflower,  cucumber, drumstick, brinjal (eggplant), bitter guard, radish, ridge guard, onions, tomatoes, methi (fenugreek leaves), spinach, drumsticks leaves (moringa), lettuce, kale, celery, mushroom, capsicum, turnip, broccoli, brussels sprouts, zucchini

Fruit: 1 small banana, 1 cup melon, 1 cup berries, 3 dates/ prunes, 2 tbsp raisins, 10 large grapes or 15 small grapes, 1/2 mango, 3/4 cup pineapple, 1 chikoo, 1 guava, 1 cup papaya, 1/2 pomegranate, 1 orange, 1 apple, 1 pears

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