Pregnancy Diet: What to Eat and Avoid in Each Trimester

What you eat during pregnancy nourishes both you and your growing baby. The good news is that a healthy Indian diet (dal, roti, rice, vegetables, curd, fruit, and eggs or meat if you eat them) already provides most of what you need, with a few important additions.

How much extra should you eat?

The idea of "eating for two" leads to excess weight gain. In general:

• First trimester: no extra calories needed.
• Second and third trimesters: about 350 extra calories a day: roughly one extra small meal, such as a bowl of dal with a roti and a glass of milk.

Your doctor will track your weight gain, which depends on your prepregnancy weight.

Key nutrients

India's national guidelines recommend iron folic acid (IFA) tablets throughout pregnancy and calcium supplements from the second trimester. Take iron and calcium at different times of day, as calcium reduces iron absorption. Vitamin C rich foods (lemon, amla, guava) help absorb iron.

Trimester by trimester

First trimester (weeks 1 to 13)

• Nausea is common: eat small, dry snacks like toast, khakhra or biscuits before getting up.
• Ginger, lemon water and cold foods may help.
• Keep taking folic acid.

Second trimester (weeks 14 to 27)

• Appetite usually returns: make every meal count with protein and vegetables.
• Start calcium supplements as advised.
• Watch for anaemia symptoms such as tiredness and breathlessness.

Third trimester (weeks 28 to 40)

• Smaller, frequent meals ease acidity and fullness.
• Fibre and fluids help with constipation.
• Your doctor may screen for gestational diabetes: limit sweets and sugary drinks.

Foods to avoid or limit

• Alcohol: no amount is known to be safe in pregnancy.
• Raw or undercooked meat, fish and eggs (risk of salmonella, listeria and toxoplasma).
• Unpasteurised milk and soft, mould ripened cheeses.
• High mercury fish such as shark, swordfish and king mackerel.
• Unwashed fruit and vegetables and street food of uncertain hygiene.
• Caffeine: limit to 200 mg a day (about two cups of tea or one cup of filter coffee).
• Raw or partly ripe papaya: it contains latex, which may trigger contractions. Fully ripe papaya in moderation is generally considered safe.
• Herbal supplements and remedies unless approved by your doctor.

Sample day

• Early morning: a handful of soaked almonds and walnuts.
• Breakfast: vegetable poha or moong dal chilla with curd.
• Midmorning: a fruit such as guava or orange.
• Lunch: 2 rotis, dal, a green leafy sabzi, salad and curd.
• Evening: a glass of milk with roasted chana or makhana.
• Dinner: vegetable khichdi or rice with fish/chicken curry or paneer, plus a vegetable.

Need more protein ideas? See 15 high protein vegetarian foods.