A healthy pregnancy diet is essential for both the mother and the baby. This is because the diet of pregnant women and beverages serve as the main source of sustenance for the baby. According to doctors' recommendations for a pregnancy food chart, the vital nutrients needed for the baby's growth and development need to be provided by several nutritious foods and beverages.

You can also refer to the following article if you want to learn how to avoid getting pregnant: 

Which food is best for pregnancy?

A healthy pregnancy diet does not require a fancy formula. The growth and development of your baby will be aided by having a healthy diet during pregnancy. The fundamental requirement of a pregnancy time food chart will remain the same. You should consume plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats. However, several nutrients in the pregnant diet require extra attention. While consuming vitamins and minerals naturally from food is preferred, pregnant women should additionally take a folic acid supplement to be sure to get all the nutrients they require.

Pregnancy food diet chart:

While you will feel more hungry than usual, you don't need to "eat for two" if you are expecting twins or triplets. Make an effort to eat a healthy breakfast every day to prevent eating high-fat, high-sugar meals. You must adjust the portions of various meals you eat to eat a nutritious diet. But don't give up all of your favourite foods! It demonstrates the percentage of your diet that should come from each food category to maintain a healthy, balanced diet. It is not essential to achieve this balance with each meal, but attempt to do so over a week.

What should be your food chart during pregnancy?

Focus on whole foods that contain more of the nutrients you'd need even if you weren't pregnant while creating your healthy pregnancy diet plan, such as:

• Protein

• Vitamins and minerals

• Healthy fats

• Complex carbohydrates

• Fibre and fluids 

What foods should a pregnant woman eat daily?

The following foods should be listed on your daily eating list when expecting: 

• Five servings of fresh fruits and vegetables, one of which should be a dark orange vegetable, two of which should be dark green leafy vegetables, and one of which should be a citrus fruit.

• Six servings of whole-grain cereal and bread, as well as three servings of nonfat or low-fat milk or milk products

• Two to three servings of extra-lean meats, skinless chicken, fish, or cooked dried beans and peas.

• Eight glasses of water 

What are the foods you should include in your pregnancy food diet chart?

Nutritionists recommend the nutrient-rich foods listed below (in particular) because they are rich in vitamins, minerals, and macronutrients essential for the health and development of your body and the developing baby. These foods are healthy to eat while pregnant to help you satisfy your nutrient needs.

• Legumes are abundant in folate, fibre, and several other nutrients. Folate, often known as folic acid, is a necessary nutrition for pregnant women.

• Sweet potatoes are strong in beta carotene, which your body converts to vitamin A. Vitamin A is required for your developing baby's cell growth and differentiation.

• Salmon includes the critical omega-3 fatty acids EPA and DHA, which are required for your baby's brain and eye development. This superfood also contains a lot of vitamin D.

• Whole eggs are a very nutritious food and an excellent method to increase your daily intake of nutrients. They also include choline, which is crucial for brain development.

• The majority of the nutrients you'll need are found in broccoli and green leafy vegetables. They contain a lot of fibre and help to treat constipation.

• Lean meat is high in protein. The pregnancy-essential minerals iron, choline, and B vitamins are also abundant in beef and pork.

• Whole grains are a great source of vitamins, plant components, and fibre. Additionally, they are rich in magnesium, fibre, and B vitamins.

Which fruit is best in pregnancy?

The following are some possibilities you should consider: 

• The best option is dairy products. They help you in fulfilling your high protein and calcium needs. Those who avoid dairy products can consider fortified soy milk. It is calcium-fortified and contains nearly the same amount of protein as cow's milk, though the calcium is not as well absorbed. Just remember to choose an unsweetened type to avoid consuming additional sugar.

• Compared to non-pregnant women, pregnant women need more water to stay hydrated. Keeping hydrated may also help to prevent urinary tract infections and constipation. Water aids in the formation of the placenta along with the amniotic sac. Dehydration during pregnancy has been linked to issues like breast milk production reduction and neural tube defects. Pregnant women should drink at least 8 to 12 glasses of water each day to avoid dehydration and associated problems.

• Blending fruits and vegetables is a terrific method to obtain your necessary daily dose of goods while adding a little additional hydration. There are endless flavour combinations but restrict or eliminate added sugars and choose liquids like water, milk, or plain yoghurt rather than juice. Additionally, be cautious of additional sodium in pre-mixed vegetarian drinks. To make your smoothie more filling and to keep you fuller for longer, add a healthy source of fat, like almond or peanut butter. 

What fruit is not good for pregnancy?

There are no fruits that pregnant women should avoid. Women, however, need to be mindful of portion size. Juices and dried fruits are usually much higher in sugar and calories than their fresh counterparts, and some fruits have high sugar content.

Buying organic fruit assures that it hasn't been exposed to pesticides or fertilisers that could have affected its quality. If organic fruit is not an option, choosing non-organic fruit is preferable to avoiding fruit altogether. Carefully wash your fruits to get rid of any possible pesticides and bacteria before eating them.

Which food should be avoided during pregnancy?

Fortunately, there are more food choices to eat when compared to foods you can't eat. To be healthy, you should be mindful of what you eat and drink. You can occasionally eat some foods while entirely avoiding others. It is best to avoid foods and drinks that could harm you or your baby. However, some foods should be avoided even if most foods and beverages are totally safe and acceptable for you to consume. For instance, raw seafood, unpasteurized dairy products, alcohol, and fish contain high levels of mercury. Additionally, some foods and beverages, including coffee and foods with a lot of added sugar, might lead to gestational diabetes. Consequently, avoid them to maintain a healthy pregnancy.

Pregnancy food chart month by month:

First trimester: 

What should be on your food plan for the first month of pregnancy? What should my six-week pregnancy food plan look like? First off, due to morning sickness and heartburn in the first trimester of your pregnancy, eating a balanced and healthy diet may have fallen off your priority list. Hormone levels in your body are rising, which could make you feel sick. Particularly progesterone can contribute to digestive issues, including indigestion and constipation. During the first trimester, eat any healthful meals you find comforting and provide appropriate nutrients.

First-trimester food chart -

A pregnant woman must concentrate on getting enough folic acid, protein, calcium, iron, vitamin C, potassium, and DHA throughout the first trimester. 

• Folic acid - Folic acid, commonly known as vitamin B9 or folate when it is found in food, is the micronutrient most important for first-trimester nutrition and prenatal nutrition in general. Folic acid is important for preventing neural tube abnormalities. Take prenatal vitamins and consume oranges, strawberries, green leafy vegetables, fortified morning cereals, kidney beans, nuts, cauliflower, and beets to obtain 600 micrograms (per day).

• Protein - It is essential for the formation of uterine tissue and the development of muscles in both you and your baby. Aim for 75 gm each day. Eggs, Greek yoghurt, and chicken are all high in protein.

• Calcium - It is necessary for the developing teeth and bones of the baby. Lack of calcium in your diet could result in osteoporosis (brittle bones) later in life since your growing baby will draw calcium from your reserves. A well-balanced diet that includes milk, cheese, yoghurt, and dark leafy greens can provide you with the 1,000 milligrams of calcium you need each day, but if you're worried you're not getting enough, ask your doctor if you also need to take any supplements.

• Iron - Iron becomes essential as your blood supply expands to meet the demands of your growing baby. To minimise your risk of pregnancy anemia, make sure you're taking a good dosage of iron in your prenatal vitamin. Include nutritious foods like spinach, beef, chicken, eggs, and tofu in your pregnancy diet plan.

• Vitamin C - Foods like oranges, broccoli, and strawberries promote bone and tissue development as well as iron absorption in your growing baby. Consume 85 milligrams per day.

• Potassium - It works in combination with sodium to maintain the fluid balance in your body and control your blood pressure. Use your prenatal vitamins and fruits like bananas, apricots, and avocados to get 2,900 milligrams every day.

• DHA - DHA is a crucial omega-3 fatty acid found in fish with low mercury levels, including anchovies, herring, and sardines. Consult your doctor about taking a DHA supplement if you don't feel like eating seafood right now.

Your pregnancy symptoms begin now, which can be uncomfortable for you. To battle the symptoms of the first trimester, fuel yourself with many mini-meals every few hours instead of eating huge portions, and stay away from spicy foods that might trigger heartburn. You must have healthy snacks, remain hydrated, and take prenatal vitamins regularly.

Second trimester: 

When you are between the fourth and sixth months of your pregnancy, it is crucial to take a prenatal multivitamin to make sure you are getting enough vitamins and minerals. Additionally, you should consume food high in omega-3 fats, which are crucial for the brain development of your baby.

As mentioned above, your second-trimester diet should include iron, protein, calcium, and folic acid. You can also incorporate vitamin D and omega-3 fatty acids in your diet in addition to these nutrients. 

Second-trimester food chart - 

• Vitamin D - It supports the growth of a baby's teeth and bones. Many people can fulfil some requirements for vitamin D since the body can produce it from sunlight. They are not found in many natural foods but are found in fortified meals such as cereal and milk, which include fatty fish (such as salmon, fresh tuna, and mackerel), fish liver oils, cheese, egg yolks, fortified juices, and other drinks. People who don't live in a sunny climate may find it helpful to take vitamin D supplements.

• Omega-3 fatty acids - They might be able to help the mother and the baby. The immune system, the central nervous system, the heart, the brain, and the eyes are supported by these vital fatty acids. They could reduce the risk of preeclampsia, lower the risk of premature birth, and decrease the likelihood of postpartum depression. The recommended daily intake of omega-3 fatty acids during pregnancy is 1.4 g. 

Oily fish (such as salmon, mackerel, fresh tuna, herring, and sardines), fish oil, flaxseeds, and chia seeds contain omega-3 fatty acids. Omega-3 found in seeds must first be converted by the body to be used by the body. Each person's body has a unique capacity for doing this. To achieve their omega-3 needs during pregnancy, vegans and vegetarians may need an algae-based supplement.

Third trimester:

Congratulations! Your child is on the way. It's possible that you still have questions regarding your diet plan. Should I add something new? What foods should I include in my pregnancy diet for the seventh and eighth months? Let's talk about them right now. During the third trimester, your baby rapidly gains weight and parts of their body begin to form. These include things like the opening of the eyes, the formation of nails, and the growth of hair. The foods you choose to eat are crucial to your baby's health given all of this. 

Along with the nutrients already stated, you should also include vitamin B6, vitamin B12, choline, and iodine in your meal plan for the seventh to ninth month of pregnancy.

• Vitamin B6 - Vitamin B6 is necessary for the development of red blood cells and the brain of your baby. Bananas, poultry, fish, organ meats (such as liver and tongue), potatoes, starchy vegetables, and whole-grain cereals are also sources of it.

•  Vitamin B12 - It helps to create red blood cells and supports the nervous system. Fish, poultry, dairy products, eggs, and fortified foods all contain vitamin B12.

•  Choline - It supports the growth of your baby's brain and spinal cord. Several prenatal vitamins don't contain it. However, you can get it from cruciferous vegetables (such as Brussels sprouts and cauliflower) as well as milk, meat, eggs, chicken products, peanuts, potatoes, and soy products. 

•  Iodine - It aids in your child's brain development. It can be found in seafood, dairy, grain products and iodised salt. 

References

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(https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082). Retrieved on 04.03.2023

2 - A Pregnant Woman's Daily Diet; From Web MD

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3 - 13 Foods to Eat When You’re Pregnant; From Healthline

(https://www.healthline.com/nutrition/13-foods-to-eat-when-pregnant). Retrieved on 04.03.2023

4 - 7 Nutritious Fruits You’ll Want to Eat During Pregnancy; From Healthline

(https://www.healthline.com/health/pregnancy/best-fruits-to-eat). Retrieved on 04.03.2023

5 - Best and Worst Drinks for Pregnant Women; From What to Expect

(https://www.whattoexpect.com/pregnancy/eating-well/what-to-drink-during-pregnancy.aspx). Retrieved on 04.03.2023

6 - Which fruits should you eat during pregnancy?; From Medical News Today

(https://www.medicalnewstoday.com/articles/322757). Retrieved on 04.03.2023

7 - 11 Foods and Beverages to Avoid During Pregnancy - What Not to Eat; From Healhline

(https://www.healthline.com/nutrition/11-foods-to-avoid-during-pregnancy). Retrieved on 04.03.2023

8 - What to Eat in the First Trimester; From What to Expect

(https://www.whattoexpect.com/pregnancy/eating-well-menu/first-trimester.aspx). Retrieved on 04.03.2023

9 - What to eat in your second trimester; From Medical News Today

(https://www.medicalnewstoday.com/articles/322285). Retrieved on 04.03.2023

10 - Foods to Eat During Your Third Trimester; From Web MD

(https://www.webmd.com/baby/foods-to-eat-during-third-trimester). Retrieved on 04.03.2023