Your pregnancy diet chart

pregnancy diet chart

What is a pregnancy food chart?

A food chart is a sure way of keeping track of what goes into your system (and your baby’s) and a great way to make sure that you are eating right. You will need to eat a variety of foods from all food groups to to make sure that your baby is getting all the nutrition that he/she needs to grow well. Obviously, it will give you enough strength too. For your convenience, here’s a handy little checklist to that end.

Your Daily Pregnancy diet plan checklist - What you need to take

[ ] Pregnancy Vitamin

[ ] Whole Grains and Dals (6 or more servings)

Healthy choices: brown rice, whole wheat bread, whole wheat cereal, whole wheat pasta, wholewheat Indian flat breads (rotis, parathas, etc.), pita bread, beans, lentils, pulses, peanuts, and peas.

[ ] Calcium (4 servings)

Healthy choices: Milk, yogurt, cheese, leafy green vegetables, edamame, salmon, tofu, orange juice, and sesame.

[ ] Yellow, Green and Leafy Veggies and Fruits (3-4 servings)

Healthy choices: winter squash - courgettes, pumpkins, spinach, broccoli, lettuce, carrots, sweet potatoes, red capsicum, papaya, apricots, and mangoes.

[ ] Vitamin C (3 servings)

Healthy choices: Orange in some form - juice or whole, kiwi, all berries (strawberries, blueberries, blackberries, raspberries, etc.), mango, papaya, peach, capsicum, spinach, cauliflower, avocado and tomato.

[ ] Protein (3 servings)

Healthy choices: Chicken, duck, eggs, beef, lamb, fish (low in mercury), yogurt, cheese, nuts, soybeans and tofu.

[ ] Iron (3 servings)

Healthy choices: Sardines, duck, beef, dried fruit, soy products, pumpkin seeds, beans barley, and oats.

[ ] Other Veggies and Fruits (1-2 servings)

Healthy choices: Zucchini, avocados, mushrooms, corn, apple, potato, pears, banana, cherry and all berries.

[ ] Fats (roughly 4 servings)

Healthy choices: Nut butters (peanut butter, almond butter, cashzw butter, etc.), avocado, cream, cream cheese, oil, butter, and mayonnaise

[ ] Fluids (at least 8 servings of 250 ml)

Healthy choices: Water, coconut water, juices, and herbal tea