Pregnancy Diet Plan for Different Trimesters

Good nutrition with the appropriate amount when a lady is pregnant is vital for her baby’s growth and development. She must consume approximately 300 more calories in a day than she did before her pregnancy. Nausea and vomiting are common throughout the first few months and make this tough. However, she must have a well-balanced diet and have prenatal vitamins. Among the first things that a pregnant lady and her family should look into is a diet plan. They must make a good pregnancy diet plan with a doctor.

The phases of development of the developing infant vary from the first month of pregnancy to the ninth month. Thus, the sort of food that a pregnant lady should have varies. The general suggestion is that she has a balanced diet. However, a more specific diet plan as the pregnancy advances is better. Below, we will discuss a trimester wise diet plan that a pregnant mom should follow.

First-trimester pregnancy diet plan

Specifically, Nutrients required throughout the first trimester to promote a healthy pregnancy consist of:

  • Calcium of approximately 1,200 mg in a day,
  • Folate of approximately 600 to 800 mcg in a day
  • Iron of approximately 27 mg in a day

Pregnant moms can generally meet these increased nutrient requirements by

  • Having a diet that has an extensive assortment of healthy foods
  • Having a prenatal vitamin

At this time the nervous system of the baby starts developing. Thus moms also require sufficient quantities of B12, choline, and omega-3 fatty acids. Sources include salmon, eggs, and walnuts. Moms have no need for extra calories before the second trimester.

Below are two pregnancy diet plan charts for the first trimester.

Read more:

Critical Facts About Pregnancy Diet – What To Eat? What To Avoid?

The first one is:

Breakfast Snack Lunch Snack Dinner
Monday • Porridge of milk (It can be flavored) How about putting some cinnamon and apple puree

 

• A good alternative is a glass full of apple juice

• Yoghurt drink

 

• Orange

• Smoked chicken served with avocado salad

 

• Banana

• cheese scone or any small fruit Hunter’s Chicken and long-grain rice
Tuesday • Ginger Greek yogurt with sliced fresh fruits served with scotch pancakes

 

• Fruit smoothie

Fruity malt loaf slice • Irish potato and Dutch cheese

 

• sprig of grapes

Some dried apricot Beef and black-eyed pea stew
Wednesday • Cold cereal with milk and chopped banana

 

• Cranberry juice

Drop scones flavored with sultanas and lemon • Pea and Broccoli soup and a bagel

 

• Apple

Carrot sticks served with hummus dip Sausage and apple stew
Thursday • Porridge of milk (It can be flavored) blueberry topping will be good

• Green tea

A bowl of non-fat yogurt • Mediterranean couscous salad

 

• papaw

quick bread Fish pie of salmon and haddock with a topping puff pastry
Friday • Sourdough bread toast spread with

cashew butter

• Yogurt soda

Rice Cranberry cream cheese roll-up

 

Grissinis with garlic cheese dip lamb cutlets with new potato, peas, and Tenderstem Broccoli
Saturday • Ginger Greek yogurt with sliced fresh fruits with muesli

 

• Some orange juice

Small peanut butter cinnamon roll • Watercress, new potato & salmon salad

 

• Chinese gooseberry

2 Fig Newtons Spaghetti Alla Puttanesca and low-fat garlic toast
Sunday • Scrambled eggs and a toasted bagel

 

• Yogurt drink

Banana • Roasted Chicken and Potatoes with Broccoli

 

• Cinnamon Apple Pear Crisp

Dry Fruits and Nuts Tofu Quiche with Butternut Squash

The second one is:

Breakfast Snack Lunch Snack Dinner
Monday • Fresh Veggie whole-wheat Bagel Sandwich

 

• Cranberry juice

Fruit and nut chewy bar • Cheese and Pickle whole whole-wheat bread sandwich

 

• Orange

2-3 falafels Grilled mango chicken salsa
Tuesday • Cold cereal with milk and chopped banana

 

• Fruit puree

Cheese scone or any small fruit • Baked potato with cottage cheese and spring onions

 

• Apple

Cucumber sticks served with hummus dip Fish pie of salmon and haddock with a topping

puff pastry

Wednesday • Ginger Greek yogurt with sliced fresh fruits with muesli

 

• Apple juice

Cinnamon Apple Pear Crisp • Smoked chicken served with avocado salad

 

• Pear

• A bowl of diced mixed fruit Pork Tenderloin in Creamy Mushroom Sauce
Thursday • 2 slices of whole-wheat bread toast

and a boiled egg

• Fruit puree

A bowl of fat-free yogurt • Pumpkin soup served with a crusty whole-wheat roll

 

• Melon

• 2 bread crackers spread with low-fat cream cheese and half a cherry tomato Salmon-Stuffed Potatoes
Friday • Cornflakes and raisins with milk, and diced banana

 

• Yogurt drink

A fruited malt loaf slice • Open-Faced Egg and Tomato Baguette

 

• Chinese gooseberry

• Breadstick with low-fat soft cheese dip lasagna
Saturday • Fruit puree and a Healthy Blueberry Muffin Rice

 

Orange

• Cranberry cream cheese roll-up

 

• Banana

• A Fluffy Flapjack Pancake • Penne Pasta Bake with Turkey and peas
Sunday • Toasted bagel with marmalade

 

• Orange juice

Apple • Bubble and squeak and green beans

 

• Cinnamon Apple Pear Crisp

Dry Fruits and Nuts • Tofu Quiche with Butternut Squash

Second-trimester diet plan

Through the second trimester, moms must have a balanced diet. A pregnancy diet plan at this time should be built around some nutrients. They are:

  • The iron of about 27 milligrams
  • The protein of about 1.52 grams for each kilogram of body weight daily
  • Calcium of about 1,000 mg daily
  • Folate of about 400 to 800 micrograms daily
  • Vitamin D of about 600 IU daily
  • Omega-3 fatty acids of about 1.4 g daily

The right diet plan at this time should include:

  • Meat, seafood, poultry, dark leafy greens, and beans
  • Milk, Soymilk, cheese, and yogurt
  • Fatty fish, egg yolks, bananas, and fortified foods
  • Seeds and Nuts including almonds, cashew nuts, pumpkin seeds, flaxseeds, Chia seeds, etc.
  • Fortified cereals
  • Beans, lentils and, fruits
  • Whole grains, including oatmeal and bread
  • A prenatal vitamin or folic acid supplement

A meal plan for a vegetarian should include

  • All the above foods listed
  • An algae-based supplement

Babies gain weight fast throughout the third trimester. Their body parts keep on forming. With such stuff happening, moms should make the right food choices for the health of their babies.

Third-trimester diet plan

The right meal plan at this time must include:

  • Fruits – grapes, melon, blueberries, pear, banana, Apple (chopped or juice,) orange (chopped or juice,) citrus fruits like Satsuma, mango, peach, nectarine, etc.
  • Vegetables – spinach, romaine lettuce, etc. However, uncooked vegetables are best avoided. A good veggie lunch will be Vegetable khichdi. Veggie for breakfast? Mixed vegetable chila will be great.
  • Whole grains – Examples are whole-grain cereal and Whole-wheat toast.
  • Low-fat treated dairy – An example is a smoothie of Low-fat milk and yogurt and fruits.
  • Fish – Broiled fish is much better than fried. Oily fish is good like salmon and sardines.
  • Meats – The skin of Chicken and turkey should be removed, Organ meats, including liver and tongue, are great and red meat should be had 2-3 times weekly.
  • It’s vital to have snacks and small meals of about a fist every two hours – Examples are crackers with topping, brown rice with salmon or chicken, yogurt, a sandwich of baked potato, etc.
  • Broccoli – It’s great to have raw with a yogurt-based dip
  • Bran Muffins – Excellent for breakfast
  • Salad Bowls – For energy
  • Fortified cooked and ready-to-eat cereals

Vegans and vegetarians should include a B12 supplement in their pregnancy diet plan during the third trimester.

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