Pregnancy Diet Chart (Month-wise)
Nurturing your baby with the right nutrition at every stage
Month 1 (Weeks 1-4)
Nutritional Needs
During the first month, focus on starting prenatal vitamins with folic acid (400-800 mcg daily). Your caloric needs don’t increase significantly yet, but nutrition quality matters greatly as your baby’s neural tube is developing.
Key Nutrients:
- Folic Acid: 400-800 mcg daily (crucial for neural tube development)
- Iron: 27 mg daily
- Calcium: 1,000 mg daily
- Vitamin B6: Helps with morning sickness
Recommended Foods
- Leafy greens (spinach, kale, lettuce)
- Fortified cereals and grains
- Citrus fruits
- Legumes (lentils, chickpeas, beans)
- Lean proteins (chicken, fish low in mercury)
- Dairy products or fortified plant alternatives
- Nuts and seeds
Foods to Avoid
- Alcohol (completely)
- High-mercury fish (shark, swordfish, king mackerel)
- Raw or undercooked meat, fish, or eggs
- Unpasteurized dairy products
- Excessive caffeine (limit to 200mg daily)
Sample Daily Meal Plan
| Meal | Food Suggestions |
|---|---|
| Breakfast | Fortified whole-grain cereal with milk, sliced banana, and a small glass of orange juice |
| Morning Snack | Apple slices with a tablespoon of peanut butter |
| Lunch | Spinach salad with grilled chicken, cherry tomatoes, and light vinaigrette dressing; whole grain crackers |
| Afternoon Snack | Greek yogurt with berries |
| Dinner | Baked salmon with steamed broccoli and quinoa |
| Evening Snack | Small handful of nuts and dried fruits |
Month 2 (Weeks 5-8)
Nutritional Needs
Morning sickness often peaks during this month. Focus on small, frequent meals and foods that help manage nausea. Your baby’s major organs are developing, so nutrition remains crucial even if your appetite is reduced.
Key Nutrients:
- Continue with folic acid supplementation
- Vitamin B6: Can help with nausea
- Ginger: Natural anti-nausea properties
- Protein: Important for organ development
Recommended Foods
- Bland, easily digestible foods (crackers, toast)
- Ginger tea or ginger candies
- Cold foods (sometimes better tolerated)
- Protein-rich foods when appetite allows
- Water-rich fruits like watermelon
- Potatoes (good source of potassium)
Foods to Avoid
- Spicy, greasy, or heavily seasoned foods
- Strong-smelling foods that trigger nausea
- Continue avoiding alcohol, high-mercury fish, raw foods
- Large meals (may worsen nausea)
Sample Daily Meal Plan
| Meal | Food Suggestions |
|---|---|
| Early Morning | Dry crackers before getting out of bed (helps with morning sickness) |
| Breakfast | Plain toast with a small amount of peanut butter; ginger tea |
| Mid-Morning | Cold yogurt with a small banana |
| Lunch | Plain baked potato with a small amount of cheese; apple slices |
| Afternoon Snack | Handful of almonds and a pear |
| Dinner | Mild chicken soup with vegetables and rice |
| Evening Snack | Ginger cookies and milk |
Month 3 (Weeks 9-13)
Nutritional Needs
As you approach the end of your first trimester, morning sickness typically begins to subside. Your baby’s growth accelerates and your body is preparing for the second trimester. Caloric needs may increase slightly by about 150 calories per day.
Key Nutrients:
- Calcium: Critical for developing bones
- Vitamin D: Works with calcium for bone development
- Omega-3 fatty acids: Supporting brain development
- Protein: Increased need as baby grows
Recommended Foods
- Dairy products (milk, cheese, yogurt)
- Fortified plant milks if dairy-free
- Fatty fish low in mercury (salmon, trout)
- Eggs
- Lean meats
- Nuts and seeds
- Whole grains
Foods to Avoid
- Continue avoiding alcohol and raw/undercooked foods
- Processed meats (hot dogs, deli meat) unless heated
- High-sugar foods and beverages
Sample Daily Meal Plan
| Meal | Food Suggestions |
|---|---|
| Breakfast | Oatmeal made with milk, topped with berries and sliced almonds |
| Morning Snack | Cheese stick with whole-grain crackers |
| Lunch | Tuna sandwich on whole-grain bread with lettuce and tomato; carrot sticks |
| Afternoon Snack | Hummus with bell pepper strips |
| Dinner | Grilled chicken, sweet potato, and steamed vegetables |
| Evening Snack | Greek yogurt with a drizzle of honey |
Month 4 (Weeks 14-17)
Nutritional Needs
Welcome to the second trimester! Energy levels typically improve, and appetite returns. Your caloric needs increase by about 300-350 calories daily from pre-pregnancy levels. Your baby is growing rapidly and developing bone tissue.
Key Nutrients:
- Calcium: 1,000 mg daily (bone development)
- Iron: Prevents anemia as blood volume increases
- Vitamin C: Helps with iron absorption
- Protein: Supports growing tissues
Recommended Foods
- Calcium-rich foods (dairy, fortified alternatives, leafy greens)
- Iron-rich foods (lean red meat, beans, lentils, spinach)
- Vitamin C sources (citrus fruits, bell peppers, strawberries)
- Whole grains for energy and fiber
- Colorful fruits and vegetables
Foods to Avoid
- Continue avoiding alcohol and raw/undercooked foods
- Excessive caffeine
- Very high-sugar foods that provide empty calories
Sample Daily Meal Plan
| Meal | Food Suggestions |
|---|---|
| Breakfast | Spinach and cheese omelet with whole-grain toast; orange slices |
| Morning Snack | Smoothie with berries, banana, and yogurt |
| Lunch | Lentil soup with a side salad and whole-grain roll |
| Afternoon Snack | Apple with almond butter |
| Dinner | Beef stir-fry with broccoli, bell peppers, and brown rice |
| Evening Snack | Milk with whole-grain cereal |
Month 5 (Weeks 18-22)
Nutritional Needs
Your baby is growing rapidly and developing more fat tissues. You might be feeling more hungry as your caloric needs remain elevated at about 300-350 extra calories daily. Around this time, you may have the anatomy scan to see how your baby is developing.
Key Nutrients:
- Omega-3 fatty acids: Critical for brain and eye development
- Vitamin D: For calcium absorption and bone health
- Choline: Important for brain development
- Protein: Continued importance for tissue growth
Recommended Foods
- Fatty fish like salmon (twice weekly)
- Eggs (excellent source of choline)
- Leafy greens and other vegetables
- Nuts and seeds (walnuts are high in omega-3s)
- Lean proteins
- Fiber-rich foods to help with digestion
Foods to Avoid
- Continue avoiding alcohol and raw/undercooked foods
- Highly processed foods
- Excessive sodium (can contribute to swelling)
Sample Daily Meal Plan
| Meal | Food Suggestions |
|---|---|
| Breakfast | Whole-grain toast with avocado and 1-2 hard-boiled eggs; glass of milk |
| Morning Snack | Handful of walnuts and dried apricots |
| Lunch | Salmon salad sandwich on whole-grain bread; carrot sticks; apple |
| Afternoon Snack | Greek yogurt with honey and flaxseeds |
| Dinner | Turkey chili with beans, vegetables, and a sprinkle of cheese; corn bread |
| Evening Snack | Fruit smoothie with spinach |
Month 6 (Weeks 23-27)
Nutritional Needs
You’re in the final month of your second trimester. Your baby is developing rapidly, including lung maturation and continued brain development. Your caloric needs remain about 300-350 calories above pre-pregnancy.
Key Nutrients:
- Iron: Needs increase as blood volume expands
- Zinc: Important for immune system development
- Calcium: Continues to be important for skeletal development
- Vitamin E: Supports cell development
Recommended Foods
- Iron-rich foods (lean red meat, spinach, beans, fortified cereals)
- Zinc sources (meat, shellfish, legumes, seeds)
- Vitamin E-rich foods (nuts, seeds, vegetable oils)
- Whole grains for sustained energy
- Nutrient-dense vegetables and fruits
Foods to Avoid
- Continue avoiding alcohol and raw/undercooked foods
- Foods that trigger heartburn if this is becoming an issue
- Excessive caffeine
Sample Daily Meal Plan
| Meal | Food Suggestions |
|---|---|
| Breakfast | Iron-fortified cereal with milk; orange juice (vitamin C helps iron absorption) |
| Morning Snack | Trail mix with nuts, seeds, and dried fruits |
| Lunch | Bean and vegetable soup; whole-grain roll with a small amount of butter |
| Afternoon Snack | Sliced bell peppers with hummus |
| Dinner | Lean beef stir-fry with broccoli, snap peas, and brown rice |
| Evening Snack | Yogurt parfait with granola and berries |
Month 7 (Weeks 28-31)
Nutritional Needs
Welcome to the third trimester! Your baby is gaining weight rapidly and your caloric needs increase to about 450 additional calories daily. As your uterus grows, you may feel full more quickly, so focus on nutrient-dense foods.
Key Nutrients:
- Vitamin D and Calcium: Critical as baby’s skeleton hardens
- Iron: Prevents anemia and supports oxygen transport
- Protein: Supports continued tissue growth
- Magnesium: Helps with leg cramps and supports bone development
Recommended Foods
- Calcium-rich foods (dairy, fortified alternatives, leafy greens)
- Magnesium sources (whole grains, nuts, beans)
- Iron-rich foods with vitamin C for absorption
- Smaller, more frequent meals if heartburn or fullness is an issue
- Water-rich fruits and vegetables
Foods to Avoid
- Continue avoiding alcohol and raw/undercooked foods
- Very spicy foods if heartburn is an issue
- Excessively fatty foods that may slow digestion
Sample Daily Meal Plan
| Meal | Food Suggestions |
|---|---|
| Breakfast | Greek yogurt with granola, fruit, and a drizzle of honey; glass of milk |
| Mid-Morning | Whole-grain crackers with cheese |
| Lunch | Chickpea and vegetable salad with olive oil dressing; whole-grain pita |
| Afternoon Snack | Fresh fruit with a handful of nuts |
| Dinner | Baked salmon with roasted sweet potatoes and steamed broccoli |
| Evening Snack | Cottage cheese with pineapple |
Month 8 (Weeks 32- Trimester-by-Trimester Pregnancy Nutrition Guide Trimester-by-Trimester Nutrition Guide
Supporting You and Your Baby’s Health Throughout PregnancyNutrition During Pregnancy
Proper nutrition during pregnancy is essential for both maternal health and fetal development. Each trimester brings different nutritional needs as your baby grows and your body changes. This guide provides evidence-based recommendations for what to eat during each stage of your pregnancy journey.
Important Note
This guide is meant as general information only. Always consult with your healthcare provider or a registered dietitian for personalized nutrition advice during pregnancy.
Nutrition By Trimester
First Trimester (Weeks 1-13)
During early pregnancy, focus on nutrient-dense foods while managing potential nausea and food aversions.
FolateLeafy greens, lentils, avocado, broccoliIronLean meats, beans, spinach, fortified cerealsB6Bananas, nuts, poultry, potatoesProteinEggs, yogurt, lean meats, beans, tofuCalciumDairy, fortified plant milks, tofuFor morning sickness: Try small, frequent meals and ginger tea. Cold foods may be easier to tolerate.
Second Trimester (Weeks 14-27)
As nausea subsides and baby grows, focus on these essential nutrients for development.
Omega-3sLow-mercury fish, walnuts, chia seeds, flaxseedsCalciumDairy products, fortified foods, broccoliVitamin DFatty fish, eggs, fortified foodsProteinLean meats, poultry, fish, eggs, legumesMagnesiumNuts, seeds, whole grains, beansAim for about 300-350 additional calories daily from nutrient-dense foods.
Third Trimester (Weeks 28-40)
Support rapid baby growth and prepare for birth with these essential nutrients.
IronRed meat, spinach, lentils, fortified cerealsProteinMeat, eggs, dairy, legumes, tofuCalciumDairy, fortified plant milks, leafy greensVitamin KDark leafy greens, broccoli, Brussels sproutsFiberWhole grains, fruits, vegetables, legumesSmaller, more frequent meals can help with heartburn and decreased stomach capacity.
General Nutrition Tips Throughout Pregnancy
Stay HydratedAim for 8-10 cups of water daily. Proper hydration helps prevent constipation, urinary tract infections, and preterm labor.
Foods to LimitRaw/undercooked meats, unpasteurized dairy, high-mercury fish, excessive caffeine, and alcohol should be avoided.
Prenatal VitaminsTake a prenatal vitamin as recommended by your healthcare provider to fill nutritional gaps.
Healthy Weight GainFocus on nutrient-density rather than calorie restriction. Consult your healthcare provider about appropriate weight gain for your situation.
Food SafetyPractice proper food handling and cooking to prevent foodborne illness. Wash produce thoroughly.
Manage CravingsIt’s okay to indulge occasionally, but try to satisfy cravings with nutritious alternatives when possible.
Trimester-by-Trimester Nutrition Guide
Nutrition During Pregnancy
Proper nutrition during pregnancy is essential for both maternal health and fetal development. Each trimester brings different nutritional needs as your baby grows and your body changes. This guide provides evidence-based recommendations for what to eat during each stage of your pregnancy journey.
Important Note
This guide is meant as general information only. Always consult with your healthcare provider or a registered dietitian for personalized nutrition advice during pregnancy.
Nutrition By Trimester
First Trimester (Weeks 1-13)
During early pregnancy, focus on nutrient-dense foods while managing potential nausea and food aversions.
For morning sickness: Try small, frequent meals and ginger tea. Cold foods may be easier to tolerate.
Second Trimester (Weeks 14-27)
As nausea subsides and baby grows, focus on these essential nutrients for development.
Aim for about 300-350 additional calories daily from nutrient-dense foods.
Third Trimester (Weeks 28-40)
Support rapid baby growth and prepare for birth with these essential nutrients.
Smaller, more frequent meals can help with heartburn and decreased stomach capacity.
General Nutrition Tips Throughout Pregnancy
Aim for 8-10 cups of water daily. Proper hydration helps prevent constipation, urinary tract infections, and preterm labor.
Raw/undercooked meats, unpasteurized dairy, high-mercury fish, excessive caffeine, and alcohol should be avoided.
Take a prenatal vitamin as recommended by your healthcare provider to fill nutritional gaps.
Focus on nutrient-density rather than calorie restriction. Consult your healthcare provider about appropriate weight gain for your situation.
Practice proper food handling and cooking to prevent foodborne illness. Wash produce thoroughly.
It’s okay to indulge occasionally, but try to satisfy cravings with nutritious alternatives when possible.
