Pregnancy Diet Chart Month by Month for Indian Women

Pregnancy is a joyous journey that brings both physical and emotional changes. As your body works tirelessly to nurture new life, consuming a healthy diet becomes crucial. With all the hormonal shifts and growing nutritional requirements, your diet plays a key role in maintaining both your health and your baby’s development.

On average, a pregnant woman needs about 300 extra calories a day; however, it’s not just about eating more (eating for two is a myth), it’s about eating smarter. A balanced mix of proteins, fruits, vegetables, and whole grains give you steady energy and proper nourishment for your baby.

Since each stage of pregnancy has its own nutritional requirements, following a month-by-month plan can simplify things. Read this detailed pregnancy diet plan for Indian women—from the 1st to the 9th month, curated to keep you healthy, strong, and glowing throughout this special journey.

Pregnancy Diet Chart Month by Month

If you do not know what to eat when pregnant, then explore this month-by-month breakdown of a food plan to:

Support your baby's growth and development
Prepares your body for labor and delivery

Diet Chart for Pregnant Women: 1st Month (Weeks 1-4)

Key Focus	Why
Folic Acid	Supports the early development of the brain and spine
Iron	Carry oxygen for mother and baby
Calcium	Aids baby's bone growth
Protein	Builds organs and muscles
Small, Frequent Meals	Lower morning sickness and a steady supply of energy

Examples of Food Items to Include:

For folic acid: Green leafy vegetables, fortified cereals, legumes, citrus fruits
For iron: Lean meats, poultry, beans,
For calcium: Dairy products, fortified plant milks, leafy greens
For protein: Eggs, chicken, lentils, nuts

Their Benefits:

May reduce the risk of neural tube defects in the baby
Help prevent anemia by increasing blood volume
Required for strong bones and teeth
Important for for baby's tissue and organ formation
Helps in the management of nausea
Keeps blood sugar steady for stable energy

Diet Chart for Pregnant Women: 2nd Month (Weeks 5-8)

Key Focus	Why
Folic Acid	Help supports cell growth
Iron	Improves oxygen supply
Vitamin B6	Provide relief from queasiness and improve appetite
Calcium	Supports the mother’s bone health
Protein	Helps develop baby’s muscles and cells

Examples of Food Items to Include:

For folic acid: Spinach, broccoli, oranges, fortified cereals
For iron: Lean meats, beans, tofu, whole grains
For vitamin B6: Bananas, nuts, poultry
For calcium: Milk, yogurt, cheese
For protein: Eggs, fish, legumes

Their Benefits:

Good for baby's brain and spine growth
Help prevents anemia
Helps decrease nausea and morning sickness
Builds strong bones, teeth, new tissue, and support organ formation

Diet Chart for Pregnant Women: 3rd Month (Weeks 9-13)

Key Focus	Why
Folic Acid	Supports brain health
Iron	Helps carry oxygen
Calcium	Helps skeletal development
Protein	Supports muscle development
Omega-3 Fatty Acids	Helps baby’s brain growth
Vitamin C	Aids iron absorption

Examples of Food Items to Include:

For folic acid and vitamin C: Leafy greens, fortified cereals, citrus fruits
For iron: Red meat, lentils, beans
For protein and omega-3s: Chicken, fish, eggs, nuts

Their Benefits:

Helps in nervous system development
Helps make the baby’s bones and teeth strong
Builds the baby’s tissues and organs
Helps absorb iron
Support immunity

Diet Chart for Pregnant Women: 4th Month (Weeks 14-17)

Key Focus	Why
Iron Protein Calcium & Vitamin D Vitamin C Healthy Fats Fiber and Fluids	For a proper oxygen supply For optimal growth and muscle development Help build strong skeletal growth and health Helps fight infections and baby's brain and nervous system Keeps healthy digestion and hydration balanced

Examples of Food Items to Include:

Citrus fruits, bell peppers, broccoli
Avocado, nuts, olive oil, fatty fish
Water and hydrating drinks

Diet Chart for Pregnant Women: 5th Month (Weeks 18-22)

Key Focus

Why

Iron
Protein
Calcium & Vitamin D
Folate
Omega-3 Fatty Acids
Fiber and Fluids

For oxygen delivery
For the growth of strong organs and tissues

Maintains maternal bone strength
Lower the risk of birth defects
Keeps bowel movements regular and hydration balanced

Diet Chart for Pregnant Women: 6th Month (Weeks 23-27)

Key Focus	Why
Calcium & Vitamin D Iron Protein Fiber Healthy Fats Hydration	Help build a strong baby's skeleton and support mom's bone health Support muscles and vital organs Keeps mom active and supports all body functions

Diet Chart for Pregnant Women: 7th Month (Weeks 28-31)

The key focus is similar to the previous month:

Iron
Calcium & Vitamin D
Protein
Omega-3 Fatty Acids
Fiber
Hydration

For 8th Month (Weeks 32-35), 9th Month (Weeks 36-40) & 9th Month (Weeks 36-40)

Iron
Calcium & Vitamin D
Protein
Omega-3 Fatty Acids
Fiber
Hydration

As you approach delivery, eat nutrient-dense foods to prepare your body for labor and delivery.

Note: This list is for general information only. Your diet plan will only be decided by your doctor as per your health condition. Hence, only follow professional advice.

Foods to Avoid During Pregnancy

A pregnant woman should avoid the following food items to prevent any complications:

High-Mercury Fish (swordfish, king mackerel, and tilefish)
Raw or Undercooked Eggs
Unpasteurized Dairy Products
Unwashed Fruits and Vegetables
Excessive Caffeine
Alcohol

Meet Your Pregnant Diet Experts at Surya Hospitals

Pregnancy diet plans require customization as per your pregnancy month; however, some general guidelines, such as fiber, protein, and calcium, remain crucial throughout. For professional, personalized guidance specific to your needs, you can consult the reliable and trustworthy experts at Surya Hospitals. Our team ensures the best support for you and your baby’s well-being. Reach out today for expert support.