GSC Diet Chart

PregnancyDiet Chart

-"Stay Healthy...!"

9094340808 [email protected] @garbhsanskarchallenge

FIRSTTRIMESTER

1


VEG (Choose any one)

Quarter Plate Green Salad, 2 Multi Grain Roti, 1 Small Bowl Spinach &

Corn Sabzi, 1 Small Bowl Moong Dal, 1 Glass Buttermilk

Quarter Plate Green Salad, 1 Small Bowl Rice with Bhindi, 2 Small

Bowl Sambar, 1 Small Bowl Curd

Quarter Plate Green Salad, 1 Large Bowl Mushroom Lasagne

NON-VEG (Choose any one)

Quarter Plate Green Salad, 2 Multi Grain Roti, 1 Small Bowl Tandoori

Chicken, 1 Small Bowl Gobhi

1 Small Bowl Prawns or fish in coconut milk, 1 Small Bowl Beans Sabzi

Dry, 1 Small Bowl Rice

FIRST MONTHChoose any one- Veg or Non Veg

EARLY MORNING- 7 AM TO 7:30AM5 Almonds, 3 Walnuts, 1 Fig (All soaked in water overnight)

Ginger Tea

BREAKFAST- 8 AM TO 9:30AMVEG (Choose any one)

1 Medium Bowl Vegetable Oats Upma

1 Medium Bowl Amaranth (Rajgira) Porridge

2 Tomato Cucumber Mint Sandwich in Whole Wheat Bread


2 Scrambled Eggs with 2 Whole Wheat Toast

2 Sliced Chicken Sandwich

MID-MORNING- 11 AM TO 11:30AM1 Pomegranate or 1 Banana

LUNCH- 1:30 PM TO 2:30PM


SNACK - 4:30 PM TO 5:30PMVEG (Choose any one)

1 Glass Coconut Water, 1 Small Bowl Steamed Green

Gram Sprout Salad, 1 Small Bowl mixed Nuts

1 Glass Lassi, 1 Small Bowl Roasted Peanuts


1 Glass Coconut Water, 2 Minced Meat Samosa ( Homemade )

3-4 Fish Fingers ( Non Fried )

DINNER- 7 PM TO 8 PMVEG (Choose any one)

1 Medium Bowl Matar Pudina Soup, 1 Medium Moong

Dal Khichdi, 1 Small Bowl Kadhi

1 Large Bowl Lemon Quinoa


Quarter Plate Green Salad, 1 Medium Bowl Egg Noodles,

Stir Fry Vegetables (Don't use lot of spices in noodles)

1 Small Bowl Fish Curry, Sweet Potato Roasted, 1 Small

Bowl Rice / 2 Roti

BEDTIMEA Glass Of Low Fat Milk ( Without Sugar )


Consume more organic and homemade food, since this is rich in

minerals and essential vitamins and proteins.

Small frequent meals at regular intervals, along with an adequate

liquid intake.

Choose food with antioxidants throughout pregnancy such as

spinach, oranges, carrots, apples, bananas, blueberries.

Pursue normal daily activities.

Walking plays a critical role and is considered to be the best exercise

for pregnant women. It helps to keep your muscles toned and most

importantly keeps you active. Walking helps control blood sugar

levels, thus reduce the risk of gestational diabetes.

Take plenty rest.

Do not take any self-medication as there could be a health-risk for the mother and child.

Please Consult your Doctor for medication.

Avoid consuming junk foods as they lead to an increase risk of gestational diabetes since

they are high in sugar and calorific content.

Smoking, drinking alcohol or drugs may be detrimental to your baby’s growth, development

and health, so it’s important for you to change your habits.

Do not consume street foods to avoid gastrointestinal problems.

Do not consume raw papaya and raw pineapple.

Avoid foods with preservatives and pesticides. Avoid dehydration and stress. Avoid over

exertion and aggressive exercises.

Control weight gain till 16 weeks of pregnancy.

Do not consume foods that lead to constipation. Don’t get into the sauna or steam room or

overheat in the bath.

If You are allergic to any food please avoid the same. In case of any medical conditions like

diabetes / thyroid etc please consult your Gynaecologist.

NOTES : HOW TO DEAL WITH MORNING SICKNESSEat small and frequent meals, Which helps Absorb nutrients Properly.

Keep yourself hydrated.

A good water intake of 2.5 – 3 litres retains the essential salts and minerals in the body.

Drink ginger tea .Do not go beyond one cup a day.

Drink mint leaf tea : For the mint tea, boil 5 – 8 mint leaves in 1.5 cups of water for 10

minutes and cool it down before consuming.

Eat citrus fruits Eat vitamin B6 rich foods Chewing 1 – 2 green cardamom which helps in

soothing down the vomiting sensation. Drink coconut water. Sniff freshly cut lemon or

ginger. Avoid staying on an empty stomach for long

Do's

Don'ts



Quarter Plate Green Salad (unsalted), 2 Jowar Roti, 1 Small Bowl

Carrot Peas , 2 Small Bowl Mix Dal, 1 Small Bowl curd

Quarter Plate Green Salad (unsalted), 1 Small Bowl Jeera Rice, 2 Small

Bowl Dal Makhani, 1 Small Bowl Brinjal , 1 Small Bowl Curd

1 Small Wheat Pizza With Lots Of Vegies ( Home Made ), Avocado

Smoothie


Quarter Plate Green Salad (unsalted), 1 Small Bowl Chicken Biryani, 1

Small Bowl Mint Raita

1 Medium Serving Turkey Tetrazzini, 1 Glass Buttermilk Post Lunch

SECOND MONTHChoose any one- Veg or Non Veg


Ginger Tea


One Medium Bowl Soaked Overnight Oats

Two Masala Dosa

One Medium Bowl Vegetable Rava Upma


One Omelette ( 2 Eggs ) With Whole Wheat Toast

Two Chicken Quesadilla

MID-MORNING- 11 AM TO 11:30AM1 Bowl Watermelon or 1 Chickoo




1 glass aam panna, 1 small Roasted corn

1 small bowl Pomegranate, 1 small bowl black

chana chaat


Egg Whites Salad (3 Eggs)

Air Fried Chicken Wings (2 pieces)


1 Medium Bowl Broccoli Soup, 1 Small Bowl Palak Paneer Curry, 1

Small Bowl Lauki Sabzi, 2 Ragi Roti

1 Medium Bowl Pasta Arrabiata With Lot Of Veggie


1 Small Bowl Rice / Quinoa, Eggcurry ( 2 Eggs ), 1 Small Bowl Mix

Veg Roasted Vegetables

1 Small Bowl Masala Fish Curry, 1 Small Bowl Aaloo Gobhi, 2 Multi

Grain Roti



Take prenatal supplements : In pregnancy multivitamin provides

support to both you and the baby. Calcium, iron and folic acid are

the most important.

Take probiotics : These are attributed to reducing the likelihood of

conditions such a preeclampsia & gestational diabetes. As well as

they help manage heartburn & constipation.

Rest up : You may experience fatigue in the first trimester, and if you

push yourself hard, it only gets worse. Make use of any time you have

to rest and accept any offers of help graciously.

Eat well : In the first trimester you set yourself and your baby up for

the rest of the pregnancy journey and beyond. Eat fresh produce and

stay away from processed foods.

Exercise : Continue exercising or, light walking is a great place to

start. Remember to seek advice from your doctor before starting

exercise while pregnant.

Stay Hydrated : You will get dehydrated faster while pregnant as

you are providing fluids to your baby too.

Clean out the kitty litter: By all means, cuddle your cat, but stay away from her faeces as

this contains a parasite called Toxoplasma gondi which can cause harm to your baby.

Don't Gain an excessive amount of weight: Currently 8-14kg is the average weight gain

across a pregnancy. Ask your gynaecologist.


diabetes / thyroid etc please do consult your Gynaecologist.

THINGS TO AVOIDSoft cheese

Unpasteurised dairy

Deli meats ( Cold Cuts )

Raw meat like sushi

Long stored food

Avoid cooked Overnight food

Also make sure all meat you eat is thoroughly cooked

Avoid Trying new sport

Sugar : The risk of gestational diabetes is higher if you do not manage your sugar intake in

early pregnancy.

Do's

Don'ts



1 Small Bowl Moong Sprouts Salad, 2 Missi Roti, 2 Small Bowl Sarson

Ka Saag, Jaggery, 1 Small Bowl Curd

1 Small Bowl Moong Sprouts Salad, Buttermilk

1 Small Bowl Moong Sprouts Salad, 1 Medium Bowl Rajma Rice, 1 Small

Bow Stir Fry Mushrooms + Curd


1 Small Bowl Moong Sprouts Salad, 1 Medium Bowl Egg Lasagna,

Buttermilk

1 Small Bowl Moong Sprouts Salad, 1 Small Bowl Prawn or fish Sabzi, 1

Medium Bowl Roasted Broccoli, 1 Small Bowl Rice/Roti (2), Buttermilk

THIRD MONTHChoose any one- Veg or Non Veg


Ginger Tea


2 Vegetable Moong Dal Sprouts Cheela

1 Medium Bowl Sabudana Khichdi(Diabetes patient must avoid this),

Coconut WaterNON-VEG (Choose any one)

2 Eggs Spanish Omlette

4 Chicken Sausage ( Properly Cooked To Core), Coconut Water

MID-MORNING- 11 AM TO 11:30AM1 Small Bowl Grapes Black or 1 Small Bowl Grapes Green




Nimbu Paani, Bhel Puri (1 Small Bowl)

Sattu Drink, Pomegranate (1)


Veggie Loaded Chicken Bites (3-4)

Boiled Egg Whites Chaat (2 Eggs)


1 Medium Bowl Spinach Soup, 1 Small Bowl Arbi Methi Sabzi, 1

Small Bowl Mix Dal, 2 Multi Grain Roti

1 Medium Bowl Vegetable Daliya, Curd


Egg Bhurji(2 Eggs), 1 Small Bowl Beetroot Curry, 2 Ragi Roti / Rice

(Small Bowl)

Large Bowl Chicken And Spinach Soup, Garlic Bread(2)

BEDTIMEA Glass of Warm Milk Unsweetened


Fish containing mercury, such as swordfish, king mackerel, and shark

Raw or undercooked shellfish and eggs

Raw meats and poultry Unpasteurised Milk.

Soft cheeses such as brie, feta, or blue cheese that are unpasteurised

Raw sprouts ( consume streamed or cooked)

Fruits and vegetables that are not washed properly

Avoid raw Pineapple

Eggplant( have in moderation)

Cabbage and lettuce

Excess caffeine

Avoid desserts & sweetened Beverages.

Choose healthy food options such as salads, soups, fruits, and

steamed veggies whenever you feel hungry in between meals or at

snack time, instead of quick solutions like packaged products.

Drink lots of water and other fluids to stay hydrated

Don’t forget to take your prenatal vitamins and folic acid

supplements every day.

Avoid alcohol and cut down caffeine intake.

Stay active and exercise moderately, depending on your health

conditions

Don’t miss any doctor appointments or scheduled checkups.

If You are allergic to any food please avoid the same. In case of any

medical conditions like diabetes / thyroid etc please do consult your

Gynaecologist.

Foods that you should best avoid in the first trimester

HEALTHY DIET TIPS TO FOLLOW IN EARLY PREGNANCY


SECONDTRIMESTER

2


FOURTH MONTHChoose any one- Veg or Non Veg


Ginger Lemon Tea


1 Medium Bowl Broken Wheat Dalia With Milk

2 Banana Pancakes

1 Medium Bowl Vegetable Poha


Masala French Toast (3 slices)

Appam (2) & One Small Bowl Chicken Curry

MID-MORNING- 11 AM TO 11:30AM1 Pomegranate or 1 Custard Apple


Quarter Plate Green Salad, 2 Multi Grain Roti, 1 Small Bowl Spinach &

Corn Sabzi, 1 Small Bowl Moong Dal, 1 Glass Buttermilk

Quarter Plate Green Salad, 1 Small Bowl Rice with Bhindi, 2 Small

Bowl Sambar, 1 Small Bowl Curd

Quarter Plate Green Salad, 1 Large Bowl Mushroom Lasagne


Quarter Plate Green Salad, 2 Multi Grain Roti, 1 Small Bowl Tandoori

Chicken, 1 Small Bowl Gobhi Sabzi, 1 Small Bowl Curd

1 Small Bowl Prawns or fish in coconut milk, 1 Small Bowl Beans Sabzi

Dry, 1 Small Bowl Rice, 1 Glass Buttermilk Post Lunch

(Use less spices)




1 Glass Coconut Water

2 Dry Fruit Laddoos


1 Glass Coconut Water, Chicken Tikka (Homemade) (3-4)

2 Masala Boiled Eggs Whites Salad


Mushroom Soup, 2 Oats Vegetable Cheela, Chutney

Mushroom Soup, 1 small bowl soya Sabzi, 1 small bowl

bhindi curry, 1 small bowl rice, (tomato onion salad)


1 Medium Bowl Mixed Sauce Chicken Pasta With Veggies (

Whole Wheat Pasta)

1 Small Bowl Methi Fish Sabzi, 1 Small Bowl Aaloo Gobhi, 2

Roti



Eat a balanced diet- a balanced diet is crucial for their growth and

development.

Protein is the main component of your diet that is necessary for fetal

growth. Try to eat more meat, fish, and legumes.

Calcium is important for your baby’s teeth and bones as well as for

the correct development of her muscular and nervous systems.

Iron helps blood carry oxygen to your baby. Eat food rich in iron (e.g.,

lentils, spinach, and red meat).

Eat frequent and small meals

Hormonal changes during pregnancy can cause heartburn and

constipation. try to eat small amounts of food more often. Include

more fiber in your diet and drink plenty of liquids.

Watch your weight

Steady weight gain is an important indicator of a healthy pregnancy.

Weight gain is influenced by the course of pregnancy, the body type

of the woman, and the size of the fetus. Your doctor will constantly

monitor this parameter and give useful recommendations.

Stay physically active

Studies show that regular exercise during pregnancy can prevent

complications during childbirth and reduce the risk of cesarean

section.

Try to exercise regularly, but not for long periods at a time, and be

sure to avoid dehydration and overheating.

Sleep Well

Don’t let stress into your life.

Don’t participate in dangerous sports.

Don’t consume too much caffeine-Caffeine can pass through the placenta to the baby and

increase his heart rate. Therefore, pregnant women are recommended to drink no more

than 1–2 cups of coffee a day.

Don’t smoke.

Don’t drink alcohol.

Alcohol easily passes through the placental barrier into the bloodstream of the baby.

Excessive consumption of alcoholic beverages can disrupt the intellectual and

psychological development of the baby, as it primarily affects brain structures, and it

increases the risk of premature birth.


diabetes, thyroid etc., Please do consult your Gynaecologist.

Do's

Don'ts


FIFTH MONTHChoose any one- Veg or Non Veg


A Seasonal Fruit, Ginger Lemon Tea


1 Medium Bowl Vermicelli Upma, Curd

2-3 Idli, Chutney, 2 Small Bowl Sambar

2 Paneer Vegetable Stuffed Paratha, Curd


2 Eggs Spanish Omlette

2 Egg Paratha

MID-MORNING- 11 AM TO 11:30AM1 Sweetlime or 1 Banana


Quarter Plate Green Salad (unsalted), 2 Jowar Roti, 1 Small Bowl

Bharwa Tida Sabzi, 2 Small Bowl Masoor Dal, Cucumber Raita

Quarter Green Salad (unsalted), 2 Small Bowl Choley Sabzi, 1 Small

Bowl Rice, Pomegranate Raitaa

1 Medium Bowl Khow Suey With Lots Of Veggies.


Quarter Plate Green Salad (unsalted), 1 Medium Bowl Chicken

Lasagna

Quarter Plate Green Salad (unsalted), 1 Serving Lemon Pepper Turkey

With Sauteed Veggies, Buttermilk




Coconut Water, 1 Small Bowl Makhana Chaat ( Fox Nuts)

Nimbu Paani, 1 Small Bowl Sweet Potato


Coconut Water, 3-4 Pieces Fish Tikka

Nimbu Pani, 2-3 Pieces Of Egg Fritters


Lauki Soup, 3 Moong Dal Cheela, Chutney

Lauki Soup, 1 Small Bowl Aaloo Palak Sabzi, 1 Small Bowl Arbi

Curry, 1 Small Bowl Mix Dal, 1 Small Bowl Rice / 2 Ragi Roti


Chicken Broth, 1 Serving Egg Quiche

1 Small Bowl Chicken Curry, 1 Small Bowl Kaddu Curry, 1

Small Bowl Rice / 2 Roti



To ensure a steady intake of folic acid and iron you should have 5

portions of vegetables (green leafy vegetables like spinach,

cabbage) and fruits in a day.

You should consume carbohydrates (starchy foods, wholegrain bread,

cereals) with every meal.

Dairy products which are low in fat should be consumed at least 2 to

3 times in a day to ensure calcium intake.

Food high in protein (like fish, eggs, beans) should be eaten at least

twice a day.

Oily fish (once a week and not more than two times in a week) to give

you enough omega 3 fatty acids which help in the development of

the baby’s brain.

You should switch to healthy options in snacks and drinks (like

sandwiches, yogurt).

The 2nd trimester pregnancy diet is important. However, it is equally important to limit the

intake, and avoid certain kind of food during the 6th and 14th week of pregnancy diet.

Raw and uncooked meat should be avoided due to the risk of contamination with bacteria,

salmonella and toxoplasmosis.

Fish containing high levels of mercury or other pollutants should be avoided. Mercury delays

development of the brain.

Consumption of raw eggs should be avoided during pregnancy because of the exposure to

salmonella.

Some types of imported soft cheese contain listeria which should be avoided.

Milk which is unpasteurized may also contain listeria which should be avoided.

Caffeine intake during pregnancy can be done in moderation.

Alcohol should be completely avoided during this time.

Vegetables and fruits which are unwashed are not safe for consumption as they may be

contaminated with bacteria, such as toxoplasma, which can pose hazardous for both the

mother and baby.


diabetes/thyroid etc please do consult your Gynaecologist.

Do's

Don'ts


SIXTH MONTHChoose any one- Veg or Non Veg


A Seasonal Fruit, Ginger Lemon Tea


2 Onion Rava Dosa, Chutney,Sambar

1 Medium Bowl Oats Porridge With Dates & Walnuts

2 slices avocado toast with watermelon & pumpkin seeds


1 Medium Bowl Egg Bread Upma

2-3 Idli, 1 Small Bowl Fish Curry

MID-MORNING- 11 AM TO 11:30AM1 Pomegranate or 1 Mango


Quarter Plate Green Salad (unsalted), 1 Medium Bowl Spinach Pesto

Pasta With Mushrooms And Cherry Tomatoes

Quarter Plate Green Salad (unsalted), 2 Mixed Flour Roti, 2 Small

Bowl Urad Dal( Black), 1 Small Bowl Lauki Sabzi, Buttermilk

1 Medium Bowl Risotto With Stir Fried Broccoli


Quarter Plate Green Salad (unsalted), 1 Small Bowl Fish Curry, 1 Small

Bowl Spinach Sabzi, 1 Small Bowl Rice/2 Jowar Roti

Quarter Plate Green Salad (unsalted), 1 Small Bowl Lemon Rice, 1

Small Bowl Prawn Curry, buttermilk




Bael Sharbat, 2-3 Pieces Dhokla

Bael Sharbat, 1 Small Bowl Choley Chaat


Homemade Jaljeera, 2 Muttom Cutlets

Homemade Jaljeera, 3 Egg Canapes


Mix Vegetable Soup, 1 Medium Bowl Moong Dal Khichdi, Kadhi

2 Small Bowl Drumstick Sambar, 1 Small Bowl Rice / 2 Ragi Roti


Mix Vegetable Soup, 2 Egg Tawa Bhurji, 1 Small Bowl

Mushrooms Pea Sabzi, 2 Multi Grain Roti

Mix Vegetable Soup, 2 Medium Size Lime Chicken Tacos

With Loaded Veggies



In your second trimester (14 weeks to 27 weeks) calcium, vitamin D

and magnesium are especially important.

Glass of milk : A glass of semi-skimmed milk is packed with calcium

and magnesium.

Baked potato with beans : A jacket potato with baked beans makes a

magnesium, iron and fibre-rich meal. Magnesium is important for

bone development and helps your body to convert food into energy.

Iron helps you to make red blood cells for your growing baby.

Variety of vegetables : Incorporate vegetables that contain

magnesium and calcium such as broccoli, green beans, carrots,

cabbage and okra into your meals. Stir-fry or steam to retain the

nutrients.

Sunflower and pumpkin seeds : A small handful or sunflower seeds of

pumpkin seeds, whether as a snack to nibble, or added to yoghurt

and salads, will give you a magnesium, iron and omega-3 boost.

Dried fruit : Dried fruit such as apricots, dates and figs contain

calcium and iron, and are a great snack .

Plain yoghurt : Plain, unsweetened yoghurt is a calcium-rich snack.

Keep a pot in the fridge, or take individual portions to work. Try low-

fat Greek yoghurt and add fresh fruit such as blackberries, which

contain magnesium. Peanut butter, or any nut butter, contains healthy

fats, and is a good source of magnesium and iron.

Second trimester treat : a little dark chocolate, dark chocolate

contains magnesium, potassium, iron and some calcium. So feel free

to enjoy a couple of squares from time to time.

Don’t take any medicine unless your doctor approves it.

Steer clear of vigorous activity that could involve a risk of falling or overheating.

Don’t eat unpasteurized milk and soft cheeses, fish high in mercury, or raw or undercooked

foods including fish and eggs.

Stay away from heavy lifting and bending.

Don’t take hot baths or use saunas. High temperatures can be harmful to the fetus or lead

you to faint.


diabetes/thyroid etc please do consult your Gynaecologist.

Do's

Don'ts


THIRDTRIMESTER

3


SEVENTH MONTHChoose any one- Veg or Non Veg



Grilled Panner Vegetable Sandwich In Whole Wheat Bread- 2 Slices

Sabudana Khichdi With Peanuts - 1 Medium Bowl

2 Small Methi Paratha With 1 Bowl Curd


2 Scrambled Eggs, 1 Whole Wheat Toast, Small Glass Lassi

2 Egg Paratha, Lassi

MID-MORNING- 11 AM TO 11:30AM1 Pomegranate or 1 Chickoo


Quarter Plate Green Salad (unsalted), Pasta In Tomato Sauce,

Steamed Broccoli Sticks

2-kuttu Flour Roti, 2 Small Bowl Moong Dal, 1 Small Bowl Carrot Beans

Curry, Curd

1 Medium Bowl Vegetable Khichdi - 1 Bowl Pomegranate Raita,

Roasted Papad-1NON-VEG (Choose any one)

Quarter Plate Green Salad (unsalted), 1 Small Bowl Chicken Sabzi, To

Mato Onion Raita, 2 Roti, Buttermilk .

Quarter Plate Green Salad (unsalted), 1 Small Bowl Carrom Seeds

Gravy, Chicken 65, 1 Small Bowl Rice, Buttermilk




1 Almond Milk, 3 Pcs Khaandvi

1 Almond Milk, Green Gram Sprouts Steamed


1 Almond Milk, Steamed Lemon Fish (1 Saving)

1 Almond Milk, Baked Chicken Tikka (3-4 Pieces)


1 Medium Bowl Tomato Soup, 2- Spinach Paratha, Beetroot Raita

1 Medium Bowl Tomato Soup, 1 Small Bowl Soya And Mushroom Curry, 1

Small Bowl Okra Sabzi, 2 Roti / A Small Bowl Of Rice


1 Small Bowl Egg Sabzi, 1 Small Bowl Pumpkin Curry, 2 Ragi Roti

1 Small Bowl Fish Sabzi, 1 Small Bowl Carrot Dry Curry, 1 Small

Bowl Rice



Here are some dietary tips that you should follow during the third

trimester of your pregnancy.

Do not miss any meals and have small meals.

Make sure your daily diet includes all food groups required.

Cut out sugar and salt-laden foods or snacks from your diet.or use

less Salt and home made snacks.

Reduce the consumption of caffeinated beverages.

Quit smoking

Avoid eating fried and spicy foods as they can lead to heartburn and

indigestion.

You can rather use air fryers or try and bake or grill using minimum oil.

Avoid including these foods in your third-trimester pregnancy diet

Salt : Avoid eating salty foods such as potato chips and fries.

Raw Vegetables : Raw veggie or uncooked veggie can lead to a gas problem, hence you

must avoid eating raw veggie . Before eating any veggie, make sure you cook it well.

steaming can also be an option.

Spicy Foods : Spicy foods can cause indigestion and heartburn during pregnancy, hence

they are best avoided in the last trimester.


diabetes / thyroid etc please do consult your Gynaecologist.

Do's

Don'ts


EIGHTH MONTHChoose any one- Veg or Non Veg



Matar Poha 1 Bowl

Oats Dalia With Anjeer - Medium Bowl

2 Small Besan Cheela, Coriander Chutney


2 - French Toast, Carrot Juice

2 - Appam With Mutton Curry (1 Small Bowl)

MID-MORNING- 11 AM TO 11:30AM1 Guava or 1 Apple


Quarter Plate Green Salad (unsalted), 2- Mushroom & Panner Roti

Wraps, Mint Chutney

Quarter Plate Green Salad (unsalted), 2 - Masala Dosa, Chutney,

Sambar

Quarter Plate Green Salad (unsalted), 1 Medium Bowl Kadhi, Mint

Potato Sabzi, 1 Small Bowl RiceNON-VEG (Choose any one)

Quarter Plate Green Salad (unsalted), 1 Small Bowl Egg Sabzi, 1 Small

Bowl Beans Sabzi, 2 Roti

Quarter Plate Green Salad (unsalted), 1stuffed Brinjal, 1 Small Bowl

Chicken Korma, 1 Small Bowl Coriander Rice




1 Butter Milk, Jhaal Muri (1 Small Bowl)

Butter Milk, 1 Small Bowl - Corn Chaat


1 Butter Milk, Fish Fingers Baked ( 3 - 4 Pcs )

1 Butter Milk, 2 Egg Whites Salad


1 Medium Bowl Lemon Coriander Soup, 2- Idlis, Chutney, Sambar

1 Medium Bowl Lemon Coriander Soup, 2 Small Bowl Masoor Dal, 1 Small

Bowl Tinda- Curry, 2 Roti


1 Small Bowl Masala Prawn Rice -1 Bowl, Beetroot or Tomato Soup

1 Small Bowl Butter Chicken Sabzi, 1 Small Bowl Okra Dry, 2 Roti



Continue to take prenatal vitamins.

Stay active unless you’re experiencing swelling or pain.

Work out your pelvic floor by doing kegel exercises.

Eat a diet high in fruits, vegetables, low-fat forms of protein, and fiber.

Drink lots of water. Eat enough calories (about 300 more calories than

normal per day).but ofcourse it depends On how much weight do you

need to gain in the entire trimester (case to case basis.please Consult

your gynaecologist)

Stay active with walking. Keep your teeth and gums healthy. Poor dental

hygiene is linked to premature labor.

Get plenty of rest and sleep.

Strenuous exercise or strength training that could cause an injury to your stomach.

Alcohol

Caffeine (no more than one cup of coffee or tea per day)- and not very strong

Smoking

Illegal drugs

Raw fish or smoked seafood

Shark, swordfish, mackerel, or white snapper fish (they have high levels of mercury)

Raw sprouts- always cook them or steam them before you consume

Cat litter, which can carry a parasite that causes toxoplasmosis

Unpasteurized milk or other dairy products

Deli meats or hot dogs

Long car trips and aeroplane flights, if possible (after 34 weeks, airlines may not let you

board the plane because of the possibility of an unexpected delivery on the plane).

If you are allergic to any food please avoid the same. In case of any medical conditions like

diabetes / thyroid etc please do consult your gynaecologist.

Do's

Don'ts


NINETH MONTHChoose any one- Veg or Non Veg


Coconut Water


Avocado And Coconut Crostini (2 Pcs)

Vegetable Vermicelli Upma 1 Medium Bowl

2 Oat Pancakes With Chocolate Syrup matar Puha 1 Bowl


Oats Scrambled Eggs - 1 Bowl

Chicken And Avocado Sandwich - 2 Whole Wheat Bread

MID-MORNING- 11 AM TO 11:30AM1 Pear or 1 Banana(red)


Quarter Plate Green Salad (unsalted), 2 - Jowar Roti & 1 Small Bowl

Spinach Sabzi, 1 Small Bowl Mix Veg Curry Dry, Curd

Quarter Plate Green Salad (unsalted), 2 - Moong Dal Cheela,

Coconut Chutney, Buttermilk

2 Small Bowl Drum Stick Sabzi, 1 Small Bowl Spinach Sabzi, 1 Small

Bowl Rice, CurdNON-VEG (Choose any one)

Quarter Plate Green Salad (unsalted), 1 Saving Grilled Chicken With A

Bowl Of Curd

1 Small Bowl Egg & Garlic Fried Rice, Mint Raita




1 Sattu Drink, Gajar Ka Halwa - 1 Small Bowl

1 Sattu Drink, Carrot Sticks (6-7) With Beetroot Hummus


1 Sattu Drink+fish Cutlets Baked (2-3 Pcs)

1 Sattu Drink, Egg Crescent


1 Medium Bowl Broccoli Soup, 1 Small Bowl Mixed Dal Khichdi, Lauki Raita

1 Medium Bowl Broccoli Soup, 2 Small Bowl Mix Dal, 1 Small Bowl Jack

Fruit Sabzi, 2 Roti


1 Small Bowl Mustard Fish Sabzi,1 Small Bowl Masala Baingan (

Egg Plant ), 2 Roti

1 Medium Bowl Chicken Salad With Lots Of Fresh Vegetables



Blood sugar control during pregnancy is important for your health and the health

of your baby. The following tips will help you control your blood sugar levels during

pregnancy. Carbohydrates in food turn into sugar (also called glucose) when

digested. Glucose is important for you and your baby, but too much glucose in

your blood can lead to problems. It is important to eat the right amount of

carbohydrate and to choose healthy foods. Carbohydrates are found in starches,

fruits, vegetables, milk and yogurt so these food portions should be mea-sured.

Sweets and desserts should be avoided as they may lead to high blood sugar

levels.

Eat 3 meals and 2–3 snacks per day : Eating too much at one time can cause your

blood sugar to go too high. Eat smaller meals and have snacks. You have

increased nutritional needs during your pregnancy, and your baby is counting on

you to provide balanced nutrition.

Measure your servings of starchy foods : Include a starch choice at every meal. A

reasonable serving size is about 1 cup of cooked rice, grain, noodles or potatoes,

or 2 pieces of bread, per meal.

One 8-ounce cup of milk at a time : Milk is a healthy food and it is an important

source of calcium. Because it is a liquid, milk absorb sugar quickly. Having too

much milk at one time can lead to high blood sugar. It is best to limit milk to one

cup at a time.

One small portion of fruit at a time : Fruits are nutritious, but because they have

natural sugars, eat only one serving at a time. A serving of fruit is one small piece

of fruit, or ½ large fruit, or about 1 cup of mixed fruit. Avoid fruit that has been

canned in syrup. Do not drink fruit juice.

Eat more fiber : Try whole grain bread, brown rice, wild rice, whole oats, barley,

millet or any other whole grains. Include split peas, lentils and any type of bean:

pinto, red, black, or garbanzo. These foods are high in fiber and help to keep your

blood sugar levels lower than when you eat refined grains such as white bread and

white rice.

Breakfast Matters : Blood sugar can be difficult to control in the morning because

that is when pregnancy hormones are very strong. These hormones can cause your

blood sugar levels to rise even before you eat.

Dry cereals, fruits, and milk are not the best choices for breakfast because they

are digested very quickly and can cause blood sugar levels to rise quickly.

A breakfast of whole grains plus a protein food is usually best. Avoid fruit juice and

sugary drinks: It takes several pieces of fruit to make a glass of juice.

Juice is high in natural sugar. Because it is liquid, it raises blood sugar levels

quickly. Avoid regular sodas and sugary soft drinks for the same reason. You may

use diet drinks and Crystal Light.

Strictly limit sweets and desserts: Cakes, cookies, candies, and pastries are high in

sugar and are likely to raise blood sugar levels too much. These foods often

contain a lot of fat and offer very little nutrition. Stay away from sugars: Do not

add sugar, honey, or syrup to your foods. Look out for sugar-alcohols in sugar-free

foods

Do's

Walnuts (Akhrot)

Almonds (Badam)

Cashew (Kaju)

Raisins (Manuka)

Dried Figs (Anjeer)

Pistachios (Pista)

Peanuts (Shengdana)

Dates (Khajur)

Makhana (Fox Nut)

Dry FruitsDo's

How Much?You can have 2 to 3 in quantity,

any 3-4 dry fruits daily.

TimeDry fruits can be eaten throughout the day

but its good to have in the morning.

How to take?One must soak them in water or milk

overnight and then have it in morning

*If You are allergic to any food please avoid the same. In case of any medical

conditions like diabetes / thyroid etc please do consult your Gynaecologist.

*This is a general information, please consult your gynaecologist/ Nutritionist

for further information.

Apple

Guava

Orange

Mango (in small quantity)

Banana

Sweet Lime

Kiwi

Dragon Fruit (half)

Watermelon

Muskmelon

Pear

Avocado

Grapes

Custard Apple

All citrus fruits

FruitsDo's

Papaya and Pineapple. (Mostly avoid it in 1st and 2nd trimester)

Don'ts

How Much?1 to 2 fruits daily you can have

When?Morning or Evening

For females having gestational diabetes or diabetes should

consult your dietician and gynaecologist for your diet

Note

Avoid Empty Calories

During Pregnancy, Eat And Drink The Following In Moderation (or Cut Out

Completely): Fast Food, Fried Food, Microwave Dinners, Soda, Pastries, Sweets

If you’re obese, you can still have a healthy pregnancy. Try to stay active and eat

healthy foods. Providing your baby with the vitamins and nutrients they need is

more important than the number on the scale. If you can’t lose weight, don’t fret.

Just keep up with the healthy eating and moderate exercise, and try to limit weight

gain

If You are overweight while you got pregnant

During your first trimester, your baby is still tiny, which means you don’t need to

gain more than a total of three to four pounds. However, if you're suffering from

morning sickness, you might not gain an ounce (or might even lose a little). That’s

OK, as long as your appetite picks up and you make up for those pounds in the

second trimester.

In your second trimester, your baby starts to grow in earnest. Your weight gain

should pick up so that, if you started your pregnancy at a normal weight, you’d

gain a total of about 14 pounds.

In your third trimester, baby’s weight gain will pick up steam, but yours may start to

taper off for a net gain of about 10 pounds. Some women find their weight holds

steady or even drops a pound or two during the ninth month, when ever-tighter

abdominal quarters can make finding room for food a struggle.

The key to healthy pregnancy weight gain is eating a well-balanced pregnancy

diet. That means some not-so-fun news: The expression “eating for two” is a myth

— or at least an exaggeration. (Sorry!) Instead of doubling your caloric intake, you

likely won't need any more calories in the first trimester. In the second trimester you

should add about an additional 300 calories per day, and in the final trimester of

your pregnancy you'll need about 500 calories more per day than you were eating

before you conceived. As a rule, instead of just eating more, focus on eating

nutrient-rich foods that will give you energy.

How much weight to gain during pregnancy?

*If You are allergic to any food please avoid the same. In case of any medical

conditions like diabetes / thyroid etc please do consult your Gynaecologist. *This is a

general information, please consult your gynaecologist/ Nutritionist for further

information.


“ A mother's joy begins when new lifeis stirring inside... when a tiny

heartbeat is heard for the very firsttime, and a playful kick reminds her

that she is never alone. ”

Disclaimer-•Please do check with you doctor/gynae before following the plans as calorific value may differfrom case to case.•In case of any allergy or any ailments like diabetic, thyroid etc do consult your doc/gynae. • The quantity mentioned in the plans might differ as per the mother being underweight/overweight on a case to case basis. • This is a very general plan for three trimesters for a pregnant woman with no health issues. •Please try to reduce the intake on non-veg.


Verified by- Dr. Sayali Dhavale & Dr. Sneihal Bhokare

Editted by- Mahima Dhake

Documents

GSC Diet Chart