Region-Based Diet Plans For Pregnant And Lactating Women
Choose region-based diets to fulfill your daily needs
Diet Plan
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Early Morning
6:30 am
1 Seasonal Fruit (100g) (Banana/Orange/Guava) and Nuts (Peanuts/Til etc.) (30g)
Breakfast
3 Parantha/3 Roti (75g) or 1 ½ Cup Dalia + Dal Pulses (75g + 15g) ½ Cup Vegetable Curry (100g) *1Boiled Egg/Paneer (30g)
Mid Morning
Seasonal Fruit (100g)
Lunch
2 Cup Rice (100g) or 4 Roti (100g), Dal 1/3 Cup, Green Leafy Vegetable Curry (75g), 1/2 Cup Curd, Salad (50g), 1/2 Cup Chicken or Meat (30g)
Evening Snacks
1 Seasonal Fruit (100g) (Banana/Orange/Guava) and Nuts (Peanuts/Til etc.) (30g)
Dinner
2 Cup Rice (100g) or 4 Roti (100g) ½ Cup Chickpea Dal (15g) with 1⁄3 Cup Green Leafy Vegetables (75g) Vegetable Curry (100g) ½ Cup Curd (100 ml)
Bedtime
10:00 pm
Milk (100 ml)
BMI Information
If you start your pregnancy as...
You should gain...
Normal
BMI 18.5 - 23.0 pregnant woman
10kg by Term
Undernourished
BMI <18.5 pregnant woman
13kg by Term
Over weight
BMI >23.0 pregnant woman
7-10kg by Term
Recommended Food Groups and Raw AmountTo Meet Dietary Requirement per day
North India
West India
North East India
Central India
East India
South India
Do’s and Don’ts
Points to keep in mind
Vitamin C rich fruits like Gooseberries (Amla), Guava and Orange should be included in the diet to improve iron absorption of plant foods
Add green leafy vegetables and other vegetables to your daily diet (eg. Methi roti, Palak roti, Vegetable idli, Vegetable dosa)
In case of nausea and vomiting, take small and frequent meals (4-6 times/day)
Smoke or chew tobacco and consume alcohol
Consume carbonated beverages
Eat cooked food made with hydrogenated fat
Points To Keep In Mind
For Diet of Pregnant Woman
1Importance of type of recipe, consumption and frequency during pregnancy
Type of recipes, time of consumption and frequency may vary according to the region and cultural preferences and convenience but amounts provided in the diet chart need to be followed to meet adequate dietary requirements
2Substitutes for Vegetarians
Vegetarians can substitute *egg/*chicken /* sh/*meat with 30g of pulses/ paneer
3Usage of Oil and Butter per day as per BMI Levels
Use filtered groundnut/ mustard/ coconut oils and don’t re-use the oil for cooking afterwards. Healthy fats are required for the absorption of vitamin D.
4Replace cereals with millets
Use whole wheat and less polished rice and avoid re ned wheat our and highly polished rice
5Substitutes for Non- Vegetarians
Non vegetarians can replace pulses with *egg/*chicken/* sh/*meat
6How to Calculate BMI using weight
BMI (Body Mass Index) calculated using weight in Kg divided by height in meter square
7Consumption of flesh foods
*Flesh foods: Instead of 30g/day, one can consume 60–100g twice or thrice in a week
Diet Charts for Pregnant & New Mothers
Select the right diet plan for you and your family
Healthy Recipes for All
Keep your family healthy with these easy and nutritious recipes
Data on Agri- Landscape
Get an in-depth view of the crops grown across states and the soil viability to ensure the best environment for the crops.
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