A Simple Pregnancy Diet Chart for a Healthy Pregnancy

What you eat during pregnancy plays a crucial role in determining the health, growth and development of your unborn child. Well-planned meals made with the right ingredients have the power to give your body and your growing baby the essential nutrients such as proteins, iron & calcium and micronutrients required to keep you both healthy. So, while the world may come to your aid, and several women will share their opinion on what’s best, it is important to make your own food chart during pregnancy, after consulting your doctor.

However, if you haven’t been able to do that, you might find this article very resourceful. We have compiled information to create a pregnancy food chart that includes all the nutritional elements required to boost your immunity and give your body the energy it needs for the upcoming months. To help you understand it better, we have divided it into four parts – breakfast, lunch, evening snacks and dinner, along with the right portions, so both you and your baby receive the required quantity of goodness.

Pregnancy Diet Plan - Breakfast

Whether pregnant or not, we all have grown up to understand the importance of the first meal of the day. If you are bored of your diet, include something fun and healthy in it. Remember, starting the day with the right nutrients will give you energy to begin your day with a positive attitude. Read more to find out why protein is important in your pregnancy diet plan.

Food Suggestions:

  • Oatmeal with fresh fruits – 1 bowl

  • Pancakes or waffles made from whole grain flour – 2 pieces

  • Whole wheat toast with a spread of your choice – 1 slice

  • Accompanied by buttermilk, fresh fruit juice or low-fat milk – 1 glass

Pregnancy Diet Plan - Lunch

Do not consider your breakfast to suffice for more than 4 hours. Your body is at a stage where it requires more attention and the right nutrients. So, do not skip a meal just because you ate well a while ago. This is important for both you and your baby. Read more to find out about the importance of iron & calcium in a pregnant mother’s diet plan.

Food Suggestions:

  • A hot, creamy soup of your choice – 1 bowl (We recommend cabbage soup, as it is rich in antioxidants and vitamin B6)

  • A healthy salad made of leafy veggies (thoroughly washed) – 1 bowl

  • Include seafood like salmon in your diet a few times a week – 1 piece

Pregnancy Diet Plan - Evening

Do not ignore your hunger pangs in the evening. However, make sure to give your body something healthy, instead of indulging in junk items.

Food Suggestions:

  • Fresh fruit of your choice – 1 or 2 pieces

  • Dry fruits - 1 small packet

  • Granola Bar – 1 piece

  • Carrot sticks with hummus – 3-4 sticks with a small bowl

Pregnancy Diet Plan - Dinner

When you’re expecting, it is important to not just stick with your pregnancy nutrition chart, but also fix timings for your meals and follow it religiously. This will allow your body to process food, improve digestion and keep your body energetic. Therefore, plan the timings of your meal, especially dinner, and try to keep it early so that your body feels light, when you go to bed. Read more about healthy diet tips for pregnant women.

Food Suggestions:

  • Egg or quiche – 1

  • Baked beans – 1 small bowl

  • You can also choose to have a lighter version of your lunch

Every woman’s pregnancy food chart will differ from that of her friends and relatives. So, do not compare your pregnancy nutrition chart with someone else or include some items from their chart to yours without first consulting your doctor.

The above mentioned pregnancy food chart is structured with the intention to give you and your baby the essential nutrients and proteins required during this time for a healthy pregnancy. However, in order to stay fit, do not ignore your pregnancy cravings completely. It is alright to indulge in some delicious food items every once in a while, but ensure you stick with your food chart during pregnancy (as suggested by your doctor) to enjoy this momentous phase of life.