Essential Nutrition Charts

Pregnancy Diet Chart (Trimester 1)

Focus: Folic Acid, Iron, Calcium

  • Breakfast: Oats with milk and fruits, or Idli/Dosa with sambar, or Whole wheat toast with paneer.
  • Mid-Morning: Handful of almonds/walnuts + 1 seasonal fruit.
  • Lunch: Roti/Rice + Dal/Lentils + Green leafy vegetable + Curd.
  • Evening Snack: Sprouts salad, Roasted chana, or Soup.
  • Dinner: Khichdi, or Vegetable soup + Salad + Roti.

Postpartum Nutrition Chart (First 40 Days)

Focus: Recovery, Lactation Support, Hydration

  • Early Morning: Jeera water or Ajwain water (warm).
  • Breakfast: Porridge (Dalia/Oats) with milk and dry fruits. Avoid spicy/oily food.
  • Lunch: Soft cooked rice with ghee/dal, Moong dal soup, Methi (Fenugreek) laddu/leaves.
  • Evening Snack: Panjiri or Dry fruit laddu (in moderation) + Milk.
  • Dinner: Light soup, Lauki (Bottle Gourd) curry + Soft roti/rice.
Note: These charts are general guidelines. Every body is different. Please consult your nutritionist or doctor for personalized advice, especially if you have pre-existing conditions like diabetes or hypertension.