The most important thing which that potential moms need to focus on is the consumption of a healthy diet. You can take the help of your doctor or dietitian in making a healthy diet chart for yourself. About a healthy diet chart during pregnancy you should make sure that it contains all the essential nutrients which are required at different stages throughout pregnancy. The nutrient requirements of a pregnant woman change from one month to another due to the constant growth of the fetus. Hence, there are variations in the type of food required each month.
In this article, you will find a monthly healthy diet chart that is required by women during pregnancy.
HEALTHY DIET CHART DURING PREGNANCY
Below is the healthy diet chart for women during pregnancy:-
1. FIRST MONTH
The main thing which should be part of your diet during the first month of pregnancy is green leafy vegetables. These include asparagus, spinach, parsley, etc. They are rich in folate. Fruits (mangoes, oranges, and pomegranates), pulses (beans, lentils, and peas), and whole grains must also be included in the meals. During this period, you need easily chewable and digestible foods. You also need to get Vitamin B6 during the first month of pregnancy.
2. SECOND MONTH
The second month of pregnancy is of great importance and demands special care. In this month, the development of the neural tube begins which in the later stage converts into the brain and spinal cord. In this period, you need iron and folate-rich foods. You can choose nuts, green leafy vegetables, and avocados for this. Ginger will assist in removing the feeling of nausea. You also need to maintain good vitamin E status. For this, you can opt for egg yolk, olive oil, raw almonds, and hazelnuts. Avocados are also good sources of vitamin E.
3. THIRD MONTH
This stage requires a proper diet plan. Take a minimum of 10 glasses of water daily to keep your baby hydrated. In this month, you should add fruits, green leafy vegetables, and eggs to your diet plan. Also, don’t forget whole grains as they are a great source of carbohydrates.
4. FOURTH MONTH
The fourth month is the start of the second trimester of pregnancy. Iron and proteins are very important at this stage. Seasonal fruits, freshwater fish, and eggs should be included in the diet plan. Also, take good amounts of Vitamin C as it assists in iron absorption. During this period, you should avoid soft cheese and dry fruits.
5. FIFTH MONTH
In the fifth month of pregnancy, you need to obtain good amounts of calcium and Vitamin C. Calcium-rich foods include almonds, green leafy vegetables, and tahini. Vitamin C-rich foods include fruits like oranges, tomatoes, and lemons and vegetables like broccoli. Particularly this month, you should refrain from carbonated drinks.
6. SIXTH MONTH
This is the period in which the baby’s nutrient needs increase. You’ll now feel hungrier and will experience the problem of constipation. In this month, you need to take increased quantities of vitamins, essential minerals, proteins, and carbohydrates. Legumes, whole grains, fruits, and vegetables should be part of your diet plan. You should also refrain from spicy foods and caffeine especially for surrogate pregnancy and madre subrogada.
7. SEVENTH MONTH
With the start of the seventh month, the third trimester of pregnancy begins. At this stage, you’ll experience heartburn. You need to obtain good quantities of protein. Also, drink a lot of water. Magnesium, iron, and calcium-rich foods should be consumed. Refrain from spicy and high-fat diets.
8. EIGHTH MONTH
The physical symptoms of this stage include insomnia, breath shortness, backaches, and frequent urination. You also might experience increased hunger. You should now initiate the intake of Omega-3 fatty acids. Take oily fish such as salmon together with nuts and seeds. Also, ensure the consumption of vegetables, fruits, and iron-rich diets. Make sure to avoid the consumption of unpasteurized milk, raw/undercooked eggs, and raw fish.
9. NINTH MONTH
This is the last month of pregnancy. You are now recommended to take garlic with your food. Also, consume some dates daily. This is the time when you need folic, vitamin C, and iron-rich foods. You can also take about 2 handfuls of raisins (dried) every week. Raisins are found to decrease the risks of premature labor.
In short, we can say that pregnancy is a time of special care and precautions. Diet plays a significant role in this journey as it is directly associated with the health of the mother as well as the development of the unborn baby. Knowing about which diets are needed throughout this period and in how much quantities is of prime importance. A well-created diet plan can serve as a guide for pregnant women throughout the pregnancy journey and can ensure the well-being of the mother as well as the child. Looking for more health tips for your better care?