Here’s a sample diet chart for a pregnant woman that can help you ensure you are getting the essential nutrients needed for you and your growing baby.
Note: It’s essential to consult with your healthcare provider before making any dietary changes.
EARLY MORNING:
1 glass warm water with lemon
BREAKFAST:
1 cup cooked oatmeal with fruits (banana, apple, berries, etc.)
1 boiled or scrambled egg
1 glass low-fat milk or soy milk
1 slice of whole-grain bread
MID-MORNING SNACK:
1 medium-sized fruit (apple, orange, pear, etc.)
1 cup Greek yogurt
LUNCH:
1 cup cooked brown rice or quinoa
1 cup cooked lentils or chickpeas
1 cup sautéed vegetables (spinach, kale, broccoli, etc.)
1 small avocado
1 glass of buttermilk
AFTERNOON SNACK:
1 cup mixed nuts (almonds, walnuts, cashews, etc.)
1 cup fresh cut vegetables (carrots, cucumber, etc.)
1 glass fresh juice (orange, carrot, beetroot, etc.)
DINNER:
1 cup cooked fish (salmon, tilapia, etc.)
1 cup roasted or sautéed vegetables (sweet potato, asparagus, etc.)
1 cup cooked quinoa or brown rice
1 glass of low-fat milk or soy milk
BEDTIME SNACK:
1 cup warm milk or herbal tea
In addition to the above diet chart, it is essential to stay hydrated and drink at least 8-10 glasses of water per day. Avoid processed and junk food, caffeine, and alcohol. Incorporate regular physical activity as advised by your healthcare provider.
