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A 9-months pregnancy expedition is too special for every mother-to-be! It is filled with mixed emotions. It’s like an overflowing vessel of joy, fatigue, & of course mood swings! Amid such highs & lows of pregnancy, eating healthy & consciously becomes non-negotiable. Consuming healthy meals from time to time is the best possible way to support your child’s healthy growth & curb all risks.
In this blog, Pink Orchid made sure to include all the pregnancy-friendly food items for you & your baby. This will not only fulfill your nutritional needs but also play a significant role in developing your baby’s brain health. So brace yourself & read about the best food items you must consume & avoid during the 9 months of your happy pregnancy period!
Furthermore, alleviate the discomforts of pregnancy with prenatal massages & get ready to pamper your baby with baby massages in the future.
Table Of Contents
1st Month Pregnancy Diet Chart
The first month of pregnancy can be highly overwhelming for to-be-mothers. As it shall bring upon a lot of joy, yet you will observe your body going through swift changes. Symptoms like tiredness, tender breasts, mood swings, & morning sickness will take over. A planned & healthy diet in this case will support your baby's (embryo) growth tremendously.
What Foods To Eat?
Fruits - Apple, banana, avocado, oranges, & strawberries
Vegetables - Broccoli, carrot, spinach, sweet potato, corn, & tomatoes
Dairy Products - Milk & yogurt
Whole Grains - Oatmeal, brown rice, & barley
Folate-Rich Foods - Rice, beans, citrus foods
Others - Egg, fish, & lean meat
What Nutrients To Consume?
Carbohydrate
Vitamin C, D, B6
Protein
Calcium
Folic acid
Iron
What Food To Avoid?
Pineapple & Papaya
Alcohol
Excess Caffeine
Packages/Processed Foods
Seafood
2nd Month Pregnancy Diet Chart
The 2nd month of pregnancy is not always packed up with happiness & joy. Symptoms like nausea, headache, dizziness, & heartburn can cloud your day. By this time, your little one is still quite tiny, yet their heart, brain, & bones are beginning to develop. Owing to such conditions, opt for a diet rich in vitamins, proteins, minerals, & other important nutrients.
What Foods to Eat?
Dairy Products - Milk, cheese, yogurt
Fruits - Avocado, orange, lemon, banana, guava, strawberries
Vegetables - Broccoli, beetroot, spinach, kale, pumpkin, sweet potatoes
Whole Grains - Wheat, barley, brown rice, oatmeal
Others - Fish, seafood, lean meat, & egg yolk
What Nutrients To Consume?
Protein
Iron
Calcium
Folic Acid
Zinc
Fibre
What Food To Avoid?
Pineapple/Papaya
Raw Eggs/Fish
Alcohol
Processed Meat
Excess Caffeine
Soft Cheese
3rd Month Pregnancy Diet Chart
If you’ve stepped into the 3rd month of pregnancy, your baby is approximately 3 inches by now! Growing at such a fast pace, right? However, there’s still a long road ahead. By this time, you shall be experiencing back pain, abdominal pain, & irregular sleep patterns. Your diet should include fluid items, healthy fats, & oils apart from the general nutrient food.
What Foods to Eat?
Fruits - Orange, avocado, citrus fruits, banana, sweet limes, muskmelons
Vegetables - Kale, spinach, peas, broccoli, pumpkin, eggplant, tomatoes
Dairy Products - Milk, curd, ghee, & hard cheese
Nuts & Seeds - Nuts, nut butter, chia seeds, flax seeds, squash seeds
Others - Lean meat, poultry eggs, chicken
What Nutrients To Consume?
Vitamin D, B6
Protein
Carbohydrates
Omega -3 Fatty Acids
Iron
Folic Acid
What Food To Avoid?
Seafood
Alcohol
Raw Eggs
Canned Foods
Excess Vitamin A
Excess Caffeine
4th Month Pregnancy Diet Chart
With a much visible baby bump, welcome to the second trimester of your pregnancy! Your baby is approximately 5.5 inches by now. Consuming iron-rich food along with protein & vitamin C sources is the best way to support your baby's growth. Moreover, the new symptoms you shall experience now are somewhat different than the first trimester changes.
What Foods to Eat?
Fruits - Banana, kiwi, apple, pomegranate, raspberries, strawberries
Vegetables - Broccoli, sweet corn, green peas, mushroom, spinach, cabbage
Whole Grains - Oatmeal, bran, barley
Nuts & Seeds - Flaxseeds, chia, pistachios, almonds, cashew, walnuts
Others - Vegetable oils, salmon, meat, chicken, soybeans
What Nutrients To Consume?
Iron
Fibre
Calcium
Zinc
Folic Acid
Protein
Omega Fatty Acids
What Food To Avoid?
Raw Eggs
Excess Caffeine
Sea Food
Licorice
Soft Cheese
Street Food
5th Month Pregnancy Diet Chart
The 5th month of pregnancy brings with it the energy boost along with pregnancy symptoms like swollen feet, and lower back pain. As your little baby is not so little anymore & has become 10.5 inches long with 1 pound weight. You’ve successfully made it to the midway. It’s important that you pay more attention to your diet by adding calcium-rich foods.
What Foods to Eat?
Fruits - Apple, banana, kiwi, pears, berries, grapes
Vegetables - Broccoli, tomatoes, spinach, sweet corn, cabbage
Whole Grains - Oats, wheat, barley, bread, cereals
Dairy Products - Milk & yogurt
Fluids - Water, milk, orange juice
Others - Vegetable salad, salmon
What Nutrients To Consume?
Protein
Calcium
High Fibre
Iron
Vitamin E, B
What Food To Avoid?
Carbonated Drinks
Excess Caffeine
Herbal Tea/Supplements
Alcohol
Fish (With Mercury Content)
Eggplant, Papaya, Cabbage
6th Month Pregnancy Diet Chart
As you enter the 6th month of pregnancy, you’ll experience your child’s growth very closely. Your baby is about 660 g now & no wonder you’ll get more hungry than usual. This nearly marks the end of the second trimester which is for you to get excited for your baby’s advent in a few months. Loading your diet with fruits, vegetables, & fluids is a great way to go by.
What Foods to Eat?
Fruits - Apple, banana, pears, grapes
Vegetables - Spinach, broccoli, lettuce, pumpkin, peas, sweet potatoes
Whole Grains - Brown rice, oatmeals, cereals, bread
Seeds & Nuts - Flax seeds, sesame seeds, almonds, peanuts
Fluids - 8 glasses of water, smoothies, juices
Others - Eggs
What Nutrients To Consume?
Folic Acid
Protein
Vitamin C, B6
Carbohydrates
Iron
What Food To Avoid?
Raw Eggs
Spicy Food
Alcohol
Soft Cheese
Junk Food
Excess Caffeine
Soy
7th Month Pregnancy Diet Chart
At the 7th month of pregnancy, your little one is about 15 inches & you may typically begin to feel the effects of your growing belly. Some of the most common pregnancy symptoms are heartburn, fatigue, back pain, swollen feet, etc. It’s crucial to stay away from high-fat, spicy foods, & fried food items and replace them with high sources of protein to lower the risks.
What Foods to Eat?
Fruits - Orange, melon, lemon, strawberries, avocados, mangoes
Vegetables - Pumpkin, broccoli, spinach, turnip greens
Dairy Products - Milk, yogurt, cheese, paneer
Whole Grains - Whole grain bread, fortified cereals, oatmeal, barley
Nuts & Seeds - Almond, walnut, flax seeds, sesame seeds, pumpkin seeds
Fluids - Lots of water, juices
Others - Eggs, meat, pulses, raisins, salmon
What Nutrients To Consume?
Iron
Protein
Magnesium
DHA
Folic Acid
Fibre
Calcium
What Foods To Avoid?
Spicy Foods
High Fat Food Items
Caffeine
Alcohol
Junk Food
8th Month Pregnancy Diet Chart
The wait is almost over! Your baby weighs approximately 2.4 kg now & you must prepare yourself to watch for the signs of labor. For this month, the most common pregnancy symptoms are Braxton hicks contractions, heartburn, acidity, fatigue, frequent urination, etc. It is the best time to go for the consumption of omega 3 fatty acids, iron, & protein.
What Foods to Eat?
Fruits - Banana, strawberries, apples, lemons, oranges, avocados
Vegetables - Spinach, broccoli, cauliflower
Nuts & Seeds - Nuts, apricots, peanut butter
Dairy Products - Milk
Whole Grains - Wheat, oatmeal, whole grain bread, cereals
Others - Eggs, fish, red meat
What Nutrients To Consume?
Protein
Carbohydrates
Fats
Calcium
Iron
Omega Fatty Acids
Vitamin C
What Foods To Avoid?
Excess Caffeine
Alcohol
Fried Food
Soft Cheese
Fish With High Mercury Content
Liver & Cured Meats
Unpasteurized Milk
9th Month Pregnancy Diet Chart
Be ready to welcome your little one as the big day is approaching! Your baby is about 20 inches by now between 6 to 9 pounds. It’s important to keep into consideration that your little one is geared up for birth. So brace yourself & support your child’s arrival with healthy heating & consumption of essential nutrients like calcium, iron, & fibres.
What Foods to Eat?
Fruits - Strawberries, oranges, grapes, kiwi
Vegetables - Tomatoes, broccoli, spinach, green peas, cauliflower
Dairy Products - Milk, yogurt, cottage cheese
Nuts & Seeds - Almond, sesame seeds
Others - Fish, chicken, egg yolk, raisins, dates
What Nutrients To Consume?
Fibre
Calcium
Iron
Vitamin A, C
Folic Acid
What Foods To Avoid?
Caffeine
Alcohol
Soft Cheese
Raw Meat
Junk Food
Fish With High Mercury Content
5 Pregnancy Diet Tips For Healthy Eating
The following diet tips will help you look after yourself & support your child’s growth simultaneously -
Have a balanced diet of fruits, vegetables, dairy products, & whole grains
Take a prenatal vitamin
Avoid caffeine, alcohol, & tobacco
Stay hydrated all-day
Avoid soft cheese, raw eggs, & lunch meat
FAQs
1. What a pregnant woman’s diet should look like?
A healthy pregnancy diet should be filled with the following food items to make up for the nutritional needs & additional calories -
Fruits
Vegetables
Protein
Calcium
Whole Grains
2. What month do you start eating more when pregnant?
For some pregnant women, their appetite increases in the first trimester itself. However, you don’t require additional calorie consumption during this period. Stick to nutrient-dense foods. During the second trimester, boost your intake by 300-350 additional calories. And in the case of the third trimester, you could need 400-500 extra calories per day.
3. How much water should a pregnant woman drink?
During pregnancy, you must be drinking not less than 8 to 12 cups of water every day. Which makes it 64 to 96 ounces of water consumption.
Takeaway
Consuming the most healthy food items topped up with essential nutrients is the best thing you can do to support your child's growth. It's crucial that you get mingled with the above-mentioned superfoods & match your appetite with them. This will help you & your little one make up for the extra calories to stay fit & healthy.
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