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Pregnancy meal planners: Trimester by Trimester

Eating healthy when you're expecting can be difficult: You have crazy cravings and an even crazier schedule. But eating right is important to help you have a healthy pregnancy,

Check out these nutritious pregnancy meal planners:

  • First Trimester Meal Planner:

In your first trimester, you need to include foods which are rich in folate, vitamin B6, and iron; which is good for your baby's developing the nervous system and help to ease nausea. Pregnant women need 600 micrograms of folate a day, and its adequate intakes can decrease your chances of having a baby with neural tube defects. You’ll still need to take a folic acid supplement, even if you eat plenty of folate-rich foods.

Follow below food servings for a healthy first trimester:

Food Type                                                                    Food Examples                                                                                               Importance

Fruits                                        Choose fresh, frozen, canned (in natural juice, not heavy syrup),

                                          and dried fruit or 100-per cent fruit juice.                                                             Maintains required nutrition level and keeps the body hydrated.

Vegetables                          Choose vegetables that are dark green (broccoli, kale, spinach),

                                         orange (sweet potatoes, pumpkin, winter squash),

                                         yellow (corn, yellow peppers), and red (tomatoes, red peppers).                         Rich sources of minerals such as calcium, magnesium, iron and                                                                                                                                                                            potassium. Also, are rich in fibre, extremely low in fat and                                                                                                                                                                            carbohydrates and provide an excellent source of protein.

Dairy foods                        Drink milk and eat yogurt & cheese.                                                                        For sufficient calcium intake.

Protein                                Include lean meats, fish, and eggs prepared with minimal amounts of fat.          Provides a wide variety of other nutrients such as iodine, iron, zinc,                                                                                                                                                                             vitamins, especially B12, and essential fatty acids.

Whole grains                  Include whole-grain bread, cereals, crackers,

                                     and pasta which are very important during pregnancy.                                        Grains provide essential carbohydrates, your body's main source of                                                                                                                                                                          energy.

*For more queries on pregnancy diet and nutrition, please call us at 099728 99728 or visit our nutritionists!

  • Second Trimester Meal Planner:

During your second trimester, it’s important to eat foods that are rich in calcium and Vitamin D, which help your baby grow strong bones and teeth. You’ll also find foods that contain magnesium and omega-3, which is essential for your baby’s brain development.

Follow below food servings for a healthy second trimester:

Food Type                                                                                        Food Examples                                                                                                                          Importance

Fruits                                                                                            Include fruits like baby carrots, peach, mangoes

                                                                                                       (intake when seasonal) a fresh orange juice in your diet.                            Maintains folic acid and Vitamin D level in the                                                                                                                                                                                                             body.

Vegetables                                                                             Incorporate vegetables like broccoli, green beans, carrots,

                                                                                   cabbage and okra into your meals.

                                                                                 Stir-fry or steam to retain the nutrients, and try not to overcook them.            Contains magnesium and calcium.

Dairy foods                                                                    Non-fat yogurt, low-fat cream cheese, or any cheese that you like,

                                                                            on seeded bread. Also, include a glass of semi-skimmed milk.                               It will give you calcium, as well as                                                                                                                                                                                                                 magnesium.

Dry fruit                                                                         Dried fruit such as apricots, dates and figs.                                                            It contains calcium and iron. These are a                                                                                                                                                                                                              great snack to have during the second                                                                                                                                                                                                                trimester.

Grains                                                                        Include fortified bread, brown rice, and cereals in your diet.                                      Grains provide essential carbohydrates (your                                                                                                                                                                                                              body's main source of energy.)


Meat                                                                     Include roast beef sandwich made with 2 oz., and or salmon with the bones.                Contains Omega-3

*For more queries on pregnancy diet and nutrition, please call us at 099728 99728 or visit our nutritionists!

Must Read: The Ultimate Indian Pregnancy Menu

  • Third Trimester Meal Planner:

Third-trimester meal planner includes dishes that give you the real energy boost and foods that contain vitamin K, which helps your blood to clot. Vitamin K is an important vitamin for birth and breastfeeding. Iron helps prevent low birth weight and premature delivery. Zinc helps in producing enzymes and insulin. Follow below food servings for a healthy third trimester.

Must read - What are the dos and don'ts during the three trimesters?

Food Type                                                                                                          Food Examples                                                                                                      Importance

Protein-Rich Foods                                                 Add a serving of grilled beef or pork for dinner or shredded turkey

                                                                         or chicken soup. Add beans to stew, pasta or tossed green salads.                   It boosts your intake of protein, iron and zinc.

Eggs                                                                            Have a hard-boiled egg for a snack or eat scrambled

                                                                     eggs as part of a healthy breakfast.                                                                         Eggs are rich in selenium, zinc, Vitamins like A, D                                                                                                                                                                                                           and some B complex which are required during                                                                                                                                                                                                            pregnancy.

Salmon                                                        Salmon fish                                                                                                                    it is a top food source of docosahexaenoic                                                                                                                                                                                                             acid; a specific fatty acid that promotes the                                                                                                                                                                                                             formation and development of your baby's                                                                                                                                                                                                             nervous system.

Additional Foods                                        Eat plenty of fruits and vegetables rich in Vitamin C and Vitamin A.                                     Fruits and vegetables supply vitamin C for                                                                                                                                                                                                             your baby's immune system, vitamin A to                                                                                                                                                                                                             support bone and tooth development and                                                                                                                                                                                                              folate for proper DNA formation.

*For more queries on pregnancy diet and nutrition, please call us at 099728 99728 or visit our nutritionists !

Watch video on Exercise During Pregnancy

Eating right during pregnancy will not only prevent you from certain side effects but will also boost your immunity and slow down the mood swings resulting in a healthy and happy pregnancy. It is advised that you consult a doctor or accredited health practitioner before embarking on a supplement programme or change of diet.