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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