Fine-tune your Diet – Even if you already eat well

Almost all pregnant women need to get more protein, more of certain vitamins and minerals such as folic acid and iron, and more calories (for energy). If your diet is poor to begin with, making the transition to eating nutritious meals is one of the best things you can do for your baby's health.

But eating better doesn't mean eating more – or rather, not much more. If you start off at a healthy weight, you need no extra calories during the first trimester, about 300 extra calories a day in the second trimester, and about 450 extra calories a day in the third trimester. If you're overweight or underweight, you'll need more or less than this, depending on your weight. It's easier than you think to get those extra calories: Find out the best ways to eat for two.

First trimester meal planners

The first trimester of pregnancy i.e. the first three months (starting from the first week and extending until the thirteenth week) can be the most joyous period for the mother-to-be. It is also the most crucial period of pregnancy, because it is the time when the pivotal organs of the baby, including arms, fingers, legs, toes, hair, and buds for future teeth, begin to form.

The nervous system of the fetus and the heartbeat of the baby also start functioning, during the 1st trimester of pregnancy. So, you need to take good care of yourself during the period, to ensure that your baby is nourished well. Keep a check on the size and type of your diet during the first trimester, as it determines the health of the child.

First trimester diet plan (you have multiple choice….. enjoy it!!!!!)
  • Breakfast
    • Cereals with Milk and Honey
    • Brown Toast Bread with Ghee/Butter
    • Upama with Curd
    • Pauva with Curd
    • Paratha with Curd/Milk/Coffee
    • Khakhara
  • Midmorning
    • Fruits Juice/ Lemon water with Honey / Lassi with Sakar
    • Sprouted Mung
    • Dry Fruits –almond, fig, pista, munnaka kismiss, kaju
  • Lunch
    • Rotti
    • Dal / if possible have a kheer everyday or minimum 3 days per week
    • Rice
    • Vegetables – spinach, pumpkin, lentils, cabbage, broccoli, potatoes, tomatoes, clustered beans, cauliflower , green peas, French beans, drum stick, methi
    • Buttermilk ( whenever you take kheer please avoid buttermilk because according to Ayurveda milk and buttermilk together are incompatible food. )
    • Coriander chataney
  • Mid Evening
    • Fruits – Banana, apple, oranges, sweet lime, pomegranate, strawberry, litchi, mango and coconut water.
  • Dinner
    • Dahiwada
    • Pulav with soup
    • Khichdi, Bhakhari, Vegetable, Curd
    • Idli – Sambhar
    • Aloo paratha or vegetable paratha with curd
    • Vegetable Khichadi with kadhi
    • Vegetable sandwich
    • Bhel (without tamrind)
Check out why they are so crucial?

  • Coriander contains iron, magnesium, thiamine, dietary fibers, flavonoids, phytonutrients, vitamin A, vitamin B6, vitamin C, vitamin E, vitamin K, zinc, potassium, phosphorous, selenium, manganese, riboflavin, copper, and calcium – to name just a few!
  • Coriander is very low in calories, just 23 per 100 gm. And yet, just 100 gm packs a wallop of health benefits that you would never imagine.
  • Coriander leaves are rich source of pro vitamin A, so it is good for your dream child’s eyes.
  • Coriander leaves are rich source of folic acid which helps in brain development of your dream child.
  • Coriander leaves are a rich source of protein; hence it helps in muscles building and provides energy to you and your dream child.
  • They are also rich in calcium which strengthen your and your dream child’s bones
  • Coriander leaves are also rich in fibers, hence are bowel friendly.


  • Spinach is overflowing with folate or folic acid. You need folic acid during pregnancy to protect your unborn baby from birth defects such as cleft lip, cleft palate, and spina bifida.
  • If you don’t get a sufficient amount of folic acid during pregnancy, your chances of having a miscarriage go up. With its folate content, spinach can work to prevent premature labor and birth also.
  • Many women suffer from anemia during pregnancy. This is because your body requires additional iron to help your baby grow. If you add spinach to your diet, you can ensure a healthy supply of iron and folic acid, which can prevent and treat anemia. Not just that! Folic acid in spinach can also go a long way in preventing low birth weight in your newborn baby.
  • During pregnancy, a deficiency of folic acid can cause gingivitis, loss of appetite, diarrhea, irritability, forgetfulness, and mental lethargy. You can prevent all these issues by adding spinach to your diet.
  • Spinach contains loads of beta-carotene. This beta-carotene, converted into vitamin A, helps in the development of your unborn baby’s lungs. Vitamin A also helps your baby gain adequate weight and boosts your metabolism too.
  • Are you suffering from constipation? Don’t worry, you are not alone! Constipation is common among pregnant women, as is hemorrhoids. Both of these nasty pregnancy fallouts can be taken care of by including spinach in your diet. The fiber content in spinach eases bowel movements and provides relief from constipation
  • During pregnancy, your whole body may seem to be in pain. Your growing weight and size, as well as fluctuating hormones, can take a toll on your bones and muscles. Spinach contains glycolipid, an anti-inflammatory agent that can provide relief from aches and pains during pregnancy.
  • If you are pregnant, it is important to manage your blood pressure. High blood pressure during pregnancy can become a matter of life and death. Spinach contains nitrates, which can help keep blood pressure under control.
  • Are you suffering from frequent colds and other common ailments during pregnancy? You can blame your weak immune system for it. Spinach contains ample amounts of vitamin C, which is an antioxidant. Vitamin C can help keep your immune system healthy and prevent common illnesses.
  • Your pregnant body puts a lot of pressure on your bones. Not just that. Your unborn baby too needs calcium for her healthy growth. Spinach contains calcium and can provide your bones with that much-needed strength.


  • Women who are nursing or who are expecting a baby should add lentils to a balanced diet.
  • Lentils help restore sufficient iron levels in the body, a mineral that can assist in warding off anemia.
  • Because lentils are full of fiber, they can also help prevent constipation and subsequent hemorrhoids, which are both common during pregnancy.
  • Digestion of lentils can cause gas, but the more you eat of this super food, the more your body will become accustomed to it. If the gas is bothersome, you can try boiling the beans for a few minutes after you add them to water to cook.


  • Broccoli is surprisingly high in iron, which is needed in the first trimester to form red blood cells in your baby.
  • The folate in broccoli ensures that there are no birth defects, such as neural tube defects, which are a major problem for pregnant mothers who have a folic acid deficiency in their diet.
  • Scientific study by Linus Pauling Institute at Oregon State University concluded that eating cruciferous vegetables such as broccoli during pregnancy may help protect your baby from certain cancers as an infant and throughout their lives.
  • Research institute Monell Chemical Senses Center in Philadelphia, found babies who are exposed to broccoli in the womb via the taste of the amniotic fluid on a regular basis, come to develop a lifelong liking for the vegetable. This should make getting your weaning baby to eat healthy off to a flying start.
  • It’s high in calcium. Calcium is a key to growing your little ones healthy bones, teeth, and muscle growth. It is also needed by a pregnant mother’s body to store for use later on during breastfeeding. Not having enough calcium can cause weakened bones in the mother.
  • Want that pregnancy glow? Then eat broccoli-its packed full of essential vitamins and minerals known for shiny hair and glowing skin.

Citrus Fruits
Citrus Fruits
  • Citrus fruits contain the simple (sugars) like glucose, fructose and sucrose, as well as citric acid which can also provide a small amount of energy to the moms-to-be.
  • Pectin, the dietary fiber in citrus fruits aid in alleviating troubles related to digestion during pregnancy and provides bulk to the diet.
  • These fibers also helps in maintaining the blood sugar and cholesterol levels under control in pregnant women and thereby wards off gestational diabetes mellitus.
  • Collagen is essential for formation and maintenance of strong ligaments, tendons, dentin, skin, blood vessels and bones, and for wound healing and tissue repair and formation of such collagen would be taken care of by vitamin C content of the citrus fruits.
  • The antioxidant property of vitamin C helps in fighting against infection when pregnant.
  • The remarkable folate content of the citrus fruits, aids in preventing the new-born from neural tube defects.
  • Potassium which is essential to maintain fluid and water balance is highly required during pregnancy in maintaining proper blood pressure levels. Citrus fruits are rich in potassium.

Sprouted Green Gram
Sprouted Green Gram
Sprouted Green Gram1
  • This contains carbohydrates, fiber and proteins. It is also a rich source of folic acid. All these are very much required during pregnancy for you and your dream child also. Sprouted Green gram is also very well known for reducing fat of our body.
  • Regular consumption of sprouted green gram also reduces the level of cholesterol of the body as it contains fiber.
  • The sudden rise of blood sugar of the body after consumption of food could also be regulated by the consumption of sprouted green gram.
  • Green gram also contains folic acid, fiber, magnesium and vitamin B-6. Therefore it also helps to keep the heart well. Vitamin B-6 and folic acid keeps strokes and many heart related diseases at bay.
  • It also protects and safeguards against many infectious and contagious diseases as it contains vitamin B-1, vitamin C and vitamin B-6.
  • It controls hypertension.


A rich source of calcium, potassium and many other essential nutrients, banana is great fruit to consume without much worry. So, all you ladies out there who are expecting and would-be mothers in a few months, check out some of the benefits of this amazing and delicious fruit called banana for you and your developing baby.

  • Folic acid is essential for the development of nerves, brain, spinal cord of your growing foetus. Its deficiency can cause premature births or child born with a disability. Banana contains Folic acid which can be easily absorbed by your developing baby from your body.
  • One of the common prenatal issues is anemia, which may result in complications during later stages of pregnancy and even during childbirth. This can be overcome by regular intake of diet rich in iron and iron rich fruits and vegetables. Banana is one of the great sources of iron which every woman should consume. Doing so will accelerate iron in body, by producing hemoglobin and reducing anemic symptoms.
  • Constipation becomes all the more problematic for a pregnant lady, who struggle for a regulated gastrointestinal symptom while pregnant. To naturally reduce constipation, stomach bloating and ensure smooth bowel movement without taking supplements, ladies should increase the intake of banana in their diet. This is essential as banana contains fibres which enable smooth bowel movement and easy movement of stools from your body.
  • It is common knowledge that calcium is essential for the development of bones and skeleton system in children as well as adults. This miraculous fruit called banana is a rich source of calcium. Thus, it is a must for healthy bone development of your growing child and therefore you should regularly consume it.
  • Bananas during pregnancy provide a good source of vitamin B6. Vitamin B6 acts as a neurotransmitter. It also boosts up the growth of RBCs, i.e., Red Blood Cells in your body.
  • Vitamin C is also present in this amazing fruit. Vitamin C is a good antioxidant which fights the ageing process. In addition to this, it also boosts your immune system and therefore is great for your baby.
  • Protein is often associated with growth and bananas are a rich source of protein as well. Vegetarians should increase their protein intake by regularly consuming bananas (along with chickpeas and pulses). Having a banana is a best pre-exercise snack, as you should never exercise on an empty stomach.
  • Feeling puke-ish in the morning? This is mostly seen during the first trimester of pregnancy, i.e. the first three months. It is sometimes observed that if banana is regularly consumed in the early stages of pregnancy, it helps in reducing the morning sickness or the nauseous feeling many women experience during this period.
  • Blood pressure fluctuation is a yet another issue of concern in pregnant women. Maintaining blood pressure naturally through a healthy diet is the best way to curb unnecessary tension and anxiety. Since banana is a rich source of Potassium therefore it helps in maintaining blood pressure of the expecting mother during the course of pregnancy. Also, potassium helps in reducing those muscle cramps and leg pains during pregnancy.
  • Nothing can beat banana in providing instant energy! Banana combined with a glass of milk is considered as a full meal. A banana contains all the 3 natural sugars viz. glucose, fructose and sucrose which act as an energy source for all age groups. Thus, it is extremely necessary for pregnant women to eat bananas daily for energy requirements.
  • It is very important to maintain right levels of blood sugar and cholesterol during pregnancy. This is especially crucial if you have pregnancy diabetes. Banana can help you avoid this problem, if you consume it regularly during your pregnancy.
  • Not many people know this quality of this fruit that it’s a natural stress buster! Yes, the banana kept in your fruit basket can help you reduce anxiety and stress. So what are you waiting for? Just pick up one, relish its taste and reduce your stress.


  • There are plenty of reasons to indulge in yogurt during pregnancy. Not only is it a healthy, low-fat way to satisfying your sweet tooth, it also provides important nutrients.
  • Since yogurt is made from dairy, it is loaded with calcium. Calcium is essential not just for your healthy bones, but for the proper growth and development of your baby.
  • The awesome bacteria present in yogurt can help your baby grow, and they can do all sorts of good things in your body, too. These bacteria keep your digestion regular, which can make you feel much better throughout your pregnancy.


  • It is a milk based sweet prepared by adding sweetener along with an adjunct to condensed milk. A variety of adjuncts can be added, including rice, broken wheat, dry fruits, nuts, coconut, fruits, etc.
  • Kheer is a rich source of proteins, essential fats, carbohydrates, iron, and folic acid which are very essentials for would be mother as well as growth of baby.


  • We all know that milk is vital for an infant’s growth and development. But even during pregnancy, you must drink lots of milk so that your baby’s vital organs and develop perfectly.
  • Although, during pregnancy your body absorbs twice more calcium from food than it normally does, yet you need more calcium rich foods during the first trimester.
  • This is because generally, women don’t take enough calcium.
  • Experts recommend that a pregnant woman must have at least 1000 mg of calcium in a day. Therefore, you must drink milk each day.

Breakfast cereal

Breakfast cereal
  • Folic acid and vitamin B12 are crucial for a pregnant woman. This is because they synthesize blood and help in maturation of red blood cells.
  • Any deficiency of folic acid can lead to birth defects in the baby such as malformation or congenital deformities of the spine, skull or brain. Therefore, having a diet rich in folic acid is important during the first trimester.
  • Doctors advise that a pregnant woman must have 400 mg of folic acid each day during the first trimester of pregnancy. You can get folic acid and vitamin B12 in your diet by eating breakfast cereals or fortified breakfast cereals.

Second Trimester

Rejoice! You’ve passed the queasy first trimester and now you’re (hopefully) feeling better, more energized, and, most important — hungrier! This means that now you can be more adventurous in your food selection. The second trimester of pregnancy is important in terms of growth and development of the baby. You need to have healthy pregnancy foods during this time to ensure that the baby grows well in your womb. Many vital organs like the heart and brain of the baby are formed in the second trimester of pregnancy. So the food you eat in the second trimester are of vital importance. As the foetus grows, your blood volume also needs to increase. So, you need iron rich foods in the second trimester to increase the production of red blood cells. Moreover, the foetus grows at an alarming rate in the second trimester of pregnancy. The foods you eat in second trimester must be protein rich to stimulate cell division rapidly. Apart from iron, proteins and calcium, trace minerals and vitamins are also essential during pregnancy. For example, potassium is a vital nutrient and your second trimester foods need to include sources of potassium. Overall, your pregnancy diet should be balanced. It should contain all the nutrient groups in moderation. To help you plan your meals, these are some of the most nutritious foods to have in the second trimester of pregnancy.

Second trimester diet plan
Breakfast :

Cereals with milk and honey Brown toast bread with peanut butter /ghee/butter Khakhara with curd/milk/coffee Vegetable sandwich Tomato soup / vegetable soup / corn soup Everyday take a juice of amala + spinach + beet + carrot Everyday take dry fruits like soaked almond, fig, walnut , pista.....

Midmorning :

Bowl of green vegetable salad / boil chana / sprouted mung /sweet corn

Lunch :

Rotti add ragi Dal ( chanadal twice in a week) Rice Vegetables – spinach, pumpkin, praval, cabbage, potatoes, tomatoes, sweet potatoes, clustered beans, cauliflower, green peas, French beans, drum stick, broccoli, methi, Buttermilk, Coriander chataney

Mid evening :
  • Milk shake of dates/ fig /almond/apricot
  • banana / apple / pomegranate / orange juice / sweet lemon juice
Dinner :
  • Panipuri - Homemade
  • Kadhi - Pulav
  • Khichdi, Bhakhari, Vegetable, Curd
  • Dhosa
  • Idli – Sambhar
  • Methi Thepala with Curd
  • Sweet Corn – capsicum pulav with soup
  • Pav Bhaji

Tomato soup

Tomato soup
  • Tomatoes are a source of vitamin C, one of the many essential nutrients you need during pregnancy to keep yourself and your baby healthy. Vitamin C helps form healthy bones, teeth and gums. The vitamin also assists in the absorption of iron, which is of special concern during pregnancy, as pregnant women generally have higher iron needs.
  • Though raw tomatoes are great for you, cooking them releases even more of the benefits. I think it’s the only fruit that is better for you when it’s cooked. Tomatoes also have a very high Iron content. In pregnancy, extra iron is needed on a daily basis and tomatoes prevent anemia in pregnancy. It would not be out of context to mention her that tomato has 5 times as much iron as an egg. Having a bowl of tomato soup everyday increases the hemoglobin levels.
  • Tomatoes are good blood purifiers and also aid in improved blood circulation during pregnancy.
  • They act like a natural antiseptic and hence protect from infections in pregnancy.
  • Nicotinic acid present in tomatoes help in reducing blood cholesterol levels thereby preventing heart disorders in pregnant women.
  • Vitamin K present in tomatoes help in preventing hemorrhages and blood loss at the time of delivery.
  • Lycopene (red-pigment) content of tomatoes acts as a powerful antioxidant which boosts immunity in moms-to-be.
  • A recent study in United States has proved that daily consumption of tomatoes decreases the oxidative stress in type 2 diabetes.
  • Tomato helps in reducing the risk of developing hypertension in expecting moms.
  • Vitamin A in tomato aids in ensuring improved proper vision of the new-born.

Sweet corn
Sweet corn
  • This grain is rich in protein and fiber that you need in pregnancy. One ounce of sweet corn has nearly 5 gm protein and 2.9 gm of fiber that alleviates problems like constipation, which is very common in pregnancy.
  • The nutrient dense sweet corn is a rich source of minerals and vitamins. One single large serving of sweet corn contains 386 mg potassium and folate of 60 gm. Regular intake of folic acid reduces the risks of birth defects such as spina bifida along with other neutral malformations.
  • Sweet corn is rich in beta carotene and antioxidants like xanthins, lutein that improves eyesight of your unborn child and also protect your baby against muscular degeneration in the later years.
  • Vitamin B12 contained in corn helps prevent anemia which is absolutely undesirable in pregnancy. This essential mineral also helps in formation of new blood cells.
  • Sweet corn is a major source of beta-carotene which supplies vitamin A to the body upon conversion. Vitamin A in pregnancy ensures healthy mucus membrane and skin in your unborn child. It also helps boosting the immune system.
  • During pregnancy, your thiamin requirement increases. Corn contains thiamin that helps the development of memory in your unborn baby.
  • Corns contain patothenic acid that ensures the proper physiological functioning of your organs in pregnancy.

Almonds protein
  • The high protein content in almonds helps in the healthy development of muscle mass in your growing baby. Protein intake is also important for you as a mother to gain enough strength and stamina for the oncoming delivery and motherhood. It also helps in healthy birth weight of your baby.
  • The fiber content present in almonds helps in easy digestion, and regulation of bowels. This in turn keeps issues such as constipation at bay. It is recommended to eat enough fiber during pregnancy, and almonds are an excellent choice for the same.
  • The vitamin E content in almonds helps in healthy formation of hair and skin of your baby. It keeps the mother beautiful too.
  • High levels of calcium in almonds reduce the risk of hypertension and pre-eclampsia during pregnancy. Calcium is essential for building strong teeth and bone in your baby.
  • Manganese helps regulate a healthy body weight in both mother and child. It also helps in the formation of strong and healthy bones.
  • Riboflavin present in almonds helps in cognitive development of your baby. Good amounts of riboflavin also produce adequate energy levels.
  • Magnesium ensures the proper formation and function of central nervous system in your baby. It also helps in your regular bowel movements.
  • Folate or Vitamin B9 present in almonds is critical for the healthy formation of brain and central nervous system in your baby. Folate also helps protect your growing baby from neural tube defects in the prenatal stages of growth.

Chana (Chick peas)

Chick peas
  • Pregnancy is a time when you tend to gain weight. Chickpeas are a good way to check obesity and stay in good health.
  • Chickpeas reduce risks of heart attack. Legumes and other chickpeas are a good choice for heart as well as the waistline.
  • Chickpeas offer a boost to your energy levels during pregnancy.
  • Your nutritional requirements increase during pregnancy as you are eating not for yourself anymore. Your body requires higher amounts of protein, vitamins, minerals and fiber. A cup of chickpeas contains 12gm of dietary fiber and 15 grams protein.
  • It is a rich source of iron and vitamin B6 that is highly essential for the growing fetus.
  • Chickpeas also contain choline that is essential for brain and nerve developments.
  • A cup of chickpeas contains 65% of your daily manganese requirement during pregnancy. Manganese is very essential to meet the growing needs of the unborn baby. Manganese aids skeletal development in babies.
  • Copper, zinc and selenium are some of the minerals that are often neglected in discussions on nutrition. These are natural antioxidants that play crucial role in ensuring safety of your baby and protects her from damages caused by free radicals. Antioxidants help prevent several diseases and play a major role in healthy pregnancies.

  • You can expect a lot of digestive issues, like constipation and irritable bowel syndrome during your pregnancy journey. Apples contain a lot of fiber, which can help keep your digestive system running smoothly.
  • Your body goes through a lot of wear and tear during pregnancy. This can lead to DNA damage, which can further cause cancer. Apples contain antioxidants and can help prevent DNA damage in your body.
  • High blood pressure or preeclampsia can prove to be dangerous – both for you and for your unborn baby. Vitamin C deficiency is one of the causes for severe preeclampsia.
  • So, you need to ensure adequate vitamin C intake during pregnancy. Apples contain ample amounts of this vitamin and can help protect you from these life-threatening diseases.
  • Many women suffer from skin issues while pregnant. This can take a toll on your self-confidence. If you are looking for ways to keep your skin looking its best, try eating apples! They contain vitamins A, B, and C – all of which work to keep your skin healthy and radiant.
  • Excessive bile secretion from your liver can cause severe complications while you are pregnant, including preterm birth. Apples are known to be good for liver health and can prevent such issues.
  • Gestational diabetes is common during pregnancy. But it can lead to many serious complications, including type 2 - diabetes. Apples can help manage blood sugar levels and keep gestational diabetes at an arm’s length.
  • Vitamins A, C, B6 – you can find them all in apples. This yummy fruit also contains ample amounts of minerals like calcium, iron, magnesium, potassium, etc. If you include apples to your diet, you can get all these nutrients with each bite!
  • Pregnancy comes with body aches and pains. Your growing uterus puts a lot of pressure on your body. Consumption of an apple during pregnancy can provide relief from an achy body and makes it little easier.


  • Figs have a higher overall mineral profile than any other common fruit or vegetable. They are particularly high in calcium, iron, potassium, and zinc, key nutrients for a healthy pregnancy.
  • The high potassium content of figs may help to control blood pressure and therefore, the hypertension associated with preeclampsia, a dangerous pregnancy condition.
  • The mineral content of figs closely resembles that of human breast milk!
  • Figs have the highest fiber content of any common fruit. Rich in both insoluble and soluble fiber, figs really help to mitigate the constipation so common during pregnancy.
  • Figs contain a proteolytic enzyme that also aids in digestion, which is naturally slowed during pregnancy.
  • Figs are highly alkaline, and therefore alkalizing, which has been shown to help curb cravings. This may help control those less-than-healthy urges that can sabotage a healthy pregnancy diet.
  • Even the leaves of figs are therapeutic: ingesting them has been shown to reduce and even eliminate the need for insulin in diabetic patients. Therefore, ingesting them may help to control or avoid a case of gestational diabetes. Furthermore, this ability to balance blood sugar levels should help to relieve a whole host of symptoms – from morning sickness to mood swings.
  • Dried figs contain significant amounts of Omega-3 fatty acids, which are essential to the optimal development of the fetus. Consuming ample Omega-3’s during pregnancy is also associated with a lower incidence of pre-term labor and premature delivery.
  • Psoralens, a chemical found in figs, has been used to treat many skin pigmentation problems and may be beneficial in preventing melasma, the “mask of pregnancy”.


Ragi for Proteins
  • Also known as finger millet, ragi is rich in proteins, essential amino acids, vitamin A, B, fibre and phosphorous. Ragi also contains high amounts of calcium and iron having no parallel among cereals for these minerals.
  • Ragi is good for children, pregnant and lactating women due to its high calcium and iron content. The fibre lowers cholesterol, maintains blood sugar levels and aids in weight loss. It also regulates the digestive system and prevents constipation. It also has a high glycemic index and is good for people with diabetes.
  • According to ayurveda, ragi is an excellent antacid and helps in improving blood production.
  • Ragi can be consumed as rotis or bhakris, biscuits, khakra, chivda or cookies or as you may like.
  • Replace wheat with ragi to make rotis thrice a week.

Third Trimester

Your third trimester typically begins from the 28th week and lasts till about the 40th week of pregnancy. Here are a few best foods for third trimester pregnancy diet, you should definitely include unless your doctor has mentioned otherwise.

  • Breakfast
    • Cereals with Milk and Honey
    • Brown Toast Bread with Peanut butter/ghee/butter
    • Upama with Curd
    • Pauva with Curd
    • Paratha with curd/milk/coffe
    • Kesar with Milk
  • Midmorning
    • fruits /vegetables/ beans
    • peanut
  • Lunch
    • Rotti add ragi
    • Dal ( chanadal twice in a week)
    • Rice
    • Vegetables – spinach, pumpkin, praval, bitter guard, cabbage, potatoes, tometoes, sweet potatoes, clustered beans ,cauliflower , green pees, French beans, drum stick, broccoli, methi, palak
    • Buttermilk
    • Coriander chataney
    • Curd
  • Mid evening
    • Dry Fruits – walnut, apricot, almond, fig and pista
  • Dinner
    • Peanut butter sandwich
    • Dahiwada
    • Daldhokari
    • Pulav with Kadhi
    • Khichdi, Bhakhari, Vegetable, Curd
    • Idli – Sambhar
    • Methi thepala with curd
    • Menduvada with coconut chatani

  • Recent research shows that walnuts are rich in omega-3 fatty acids, which helps in boosting brain cell activity, thus improving brainpower in the new-borns.
  • The good supply of proteins and omega-3 fats are good for your baby’s brain and eye development.
  • Walnuts lower total blood cholesterol, increase HDL [good cholesterol] and decrease LDL [bad cholesterol]. In short maintains optimal lipid profile during pregnancy.
  • Walnut reduces inflammation of blood vessels which is highly beneficial during pregnancy. It helps in relaxing blood vessels which in turn helps to control high blood pressure in pregnant women.
  • The amazing combination of fiber and proteins in walnuts helps in creating a feeling of fullness which aids in weight management in expecting moms.
  • Copper in walnut is essential for the normal growth and development of the fetus.
  • Walnuts are densely packed with antioxidants like vitamin E, copper, manganese and polyphenols which helps in warding off free radicals in the body and increases the immunity levels in moms-to-be.
  • Walnuts are known to elevate blood levels of melatonin (a hormone that induces sleep) which helps in inducing sleep in pregnant women.
Methi (fenugreek)
  • If you have a family member with diabetes, your chances of developing gestational diabetes go up manifold. If that is the case, or if you don’t want to take any chances, try including fenugreek in your diet. Fenugreek is known to lower the chances of developing gestational diabetes. And if you are already struggling with GD, a good dose of fenugreek can help fight it.
  • Most women dread labor pain and for a good reason. Fenugreek tea can help here too! Prolonged labor can take a toll on your body and mind. But the intake of fenugreek is known to induce contractions and make the whole labor process quick. Who needs Pitocin when you got fenugreek?
  • Now that your baby is here, her primary task is to feed and grow! But the lack of sufficient breast milk can ruin the best-laid postpartum plans. So, if you feel your supply dropping, try fenugreek. It is a tried and tested remedy for increasing breast milk supply.
  • Each person’s body reacts to different food and herbs differently. And you know your body best! Look out for any changes that make you feel uncomfortable during consumption of fenugreek! Eat healthy and keep smiling, for that is the key to a happy pregnancy!
Kesar (saffron)
  • Having a pinch of Kesar or saffron with milk is beneficial for solving digestive problems during pregnancy.
  • It has high nutritional content due to the presence of Thiamine and Riboflavin.
  • Since the pregnant ladies go through variety of mood swings, saffron is the particular ingredient that can bring the mood of a pregnant lady in order. A lady conceiving a baby also has problems with unbalanced blood pressure.
  • Sometimes they get high blood pressure and sometimes the blood pressure goes down. Thus, kesar is proved to be a wonderful ingredient that helps in making a perfect balance of the blood pressure.
  • You must not consume more saffron in your diet. Just a pinch will be ideal. There is a great risk of complication in delivery as well as miscarriage of the pregnant lady. Thus, you must always restrict the dosage of saffron intake in your diet.
  • Wheat has a innate property of controlling weight and this quality is highly beneficial during pregnancy.
  • It is capable of maintaining blood sugar levels under control and thereby is capable of fighting against gestational diabetes.
  • Magnesium content of wheat helps in building strong bones and teeth, regulating insulin and blood-sugar levels, and helps certain enzymes function properly which aid in healthy pregnancy.
  • The betaine content of wheat assures the prevention of chronic inflammation and joint pains in expecting moms.
  • It is easily available bulk laxative with loads of fiber content which alleviates constipation and hemorrhoids during pregnancy.
  • Wheat has important B vitamins, such as thiamin, folate, and vitamin B6, and the minerals magnesium, zinc, and manganese which aid in overall development and growth of the fetus.

We suggest you check with your doctor first before having papaya. It is important to remember that you should only have ripe papayas during pregnancy.

  • Papayas are a great source of potassium, vitamin C, fiber and folate.
  • It also acts as a natural remedy for fighting and preventing heart burn that is very common during this stage.
  • Remember that you should avoid eating unripe papaya. It has pepsin that can induce contractions and induce early labor.

These are a great snack option that can also be added to other dishes.

  • Nuts have a good amount of healthy fats, fiber, and protein.
  • These are also a good snack option as you don’t feel like eating too much during the last trimester. When you feel full, it is safe to snack healthy and avoid heavy meals.
  • Add nuts like pistachios, walnuts, and cashews to your cereal or have them simply.

Eggs are a super healthy treat for your baby and you at this stage.

  • Eggs contain a nutrient called choline that aids in the proper functioning of cells. This is extremely important for your baby at this stage as it plays an important role in rapid development.
  • Choline is also essential for memory development in your baby. Having choline in adequate amounts will also reduce your baby’s risk of pancreatic or renal growth disorder.
  • You can have eggs as scrambled, hard boiled or even omelets.
Brown Rice
Brown Rice
  • Being rich in carbohydrates, rice acts as fuel for the body and provides instant energy for pregnant women.
  • Since rice is cholesterol free, it forms a dominating a part of a complete balanced diet.
  • Rice is an excellent source of vitamins like vitamin D, thiamine and riboflavin and minerals like niacin, calcium, fiber and iron.
  • Rice has abundant resistant starch, which reaches the bowel in undigested form. It aids the growth of useful bacteria for normal bowel movements and thereby protects expecting mothers from problems like constipation and hemorrhage.
  • Its low sodium content aids in maintaining the blood pressure levels of the expecting mothers.
  • The diuretic property of rice is believed to prevent moms-to-be from urino-genital infections.
  • The neurotransmitter nutrients in brown rice are believed to improve brain developments and cognitive functions in your new-borns.
  • The antioxidants in rice aids in boosting immunity in moms-to-be during pregnancy.
  • Brown rice is has a high quantity of insoluble fiber and has a very low glycemic index. Hence it is believed to help in maintaining blood glucose levels and helps in alleviating gestational diabetes.
Cow Ghee
Cow Ghee
  • It helps improve digestion power.
  • It nourishes body tissues, suitable for pregnant lady and unborn baby too.
  • It strengthens sense organs, immunity.
  • It improves tone and strength of the voice.
  • It helps to increase intelligence of your dream child.
  • It refines the intellect of your baby.
  • It also enhance memory of your unborn baby.
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