Pregnancy diet chart

It is suggested that women must gain 11.5 to 16 kilograms of weight during pregnancy. This weight, however, is not gained all at once.

Women gain 1 to 2 kilograms during the first trimester, following which, 0.5 kg per week is gained for the remaining duration of pregnancy.

The amount of weight gained also depends on the current weight of the woman.

Underweight women gain more than those who are overweight. Overweight women may gain only 7 to 9 kilograms of weight, while those who are underweight gain a total of 13 to 18 kilograms.

Women also gain more weight if they are carrying multiple foetuses. Those carrying twins gain around 16.5 to 24.5 kilograms of weight.

So, diet is essential to maintain a healthy weight gain in women, which will be reflective of their health as well as that of the foetus.

(Read more: Foods to eat and avoid during pregnancy)

Following a diet chart during pregnancy will help you keep a track of your caloric intake, which will aid in the growth of the foetus. It will also help to ensure that you get a balanced diet with all the essential nutrients, including carbohydrates, fats, proteins, vitamins and minerals. Other benefits of a pregnancy diet chart are mentioned below.

• Eating small frequent meals will help in ensuring daily caloric intake. This is essential to maintain optimal levels of energy for daily activities. Energy is also required for maintaining the functioning of internal organs and in assisting the growth of the foetus.
• Eating the right foods will help in avoiding the deficiency of folic acid and iron. This will help in preventing iron-deficiency anaemia in the mother and the child, and developmental disorders in the foetus. It will also prevent infections during pregnancy in both the mother and the foetus.
• Having a balanced diet is also essential to ensure strong immunity of the mother and the foetus and the proper development of foetal organs. (Read more: Immunity boosting foods)
• Other than this, a proper diet will ensure efficient postpartum recovery of the mother. Proper nourishment will aid in the growth and repair of the tissues. (Read more: Postnatal diet)
• A balanced diet will also ensure better digestion, which will help in avoiding digestive disorders like indigestion, gas, bloating, heartburn, and more.

Now that you know the importance of following a diet chart during pregnancy, it is also essential to know the optimal caloric intake, which is different for different trimesters.

The recommended daily calorie intake during different trimesters is as follows:

• First trimester - 1800 calories.
• Second trimester - 2200 calories.
• Third trimester - 2400 calories.

Those who are underweight may require some extra calories to achieve a greater weight gain.

By now you may have understood the importance of a proper diet during pregnancy, but what should your diet plan essentially contain? Let’s have a look.

The nutritional requirements of women change during different trimesters of pregnancy along with an increase in caloric intake. A gradual increase in daily calories is recommended as pregnancy advances. Each of these trimesters has been discussed in separate sections.

The caloric requirements of a pregnant woman during pregnancy are the same as that of a non-pregnant woman, but the requirement of some dietary components may vary. The following diet chart contains an amalgam of different foods for different days, taking care of your nutritional needs. It contains food items common to the Indian kitchen and can be easily followed during pregnancy.

Beginning from the second trimester, it is more important to take care of your diet to meet the requirements of the growing foetus. An increase in calorie intake along with an increase in the intake of fresh fruits and vegetables is mandatory to maintain a balanced and natural diet. Here is a diet plan you can follow.

Third trimester is the most crucial part of pregnancy, during which the caloric requirements of the body increase by 200-300 calories more than the second trimester to meet the maternal and foetal requirements. A diet plan suiting these higher demands is designed below: