North Indian pregnancy veg diet plan | First trimester: Plan 1

In your first trimester, you need to eat folate-rich foods as well as take a folic acid supplement. We've highlighted in light orange foods that are rich in folic acid. You'll need plenty of iron-rich foods as well to help your body make red blood cells for your growing baby. We've highlighted in green foods that contain iron.

If you're feeling nauseous, foods rich in vitamin B6 may help with morning sickness. We've highlighted in brown foods that are rich in vitamin B6. Throughout pregnancy, you need to limit your caffeine intake as it can pass on to your baby. We have highlighted in dark orange the foods containing caffeine.

Tip: Keep dry crackers near your bed to nibble on before you get up if you feel nauseous in the morning.

Breakfast Snack Lunch Snack Dinner

• Amaranth porridge Sapodilla • Soya and (aloo) • Lemonade • Mung bean (moong) (ramdana daliya) (chikoo) (nimbu pani) with watermelon • Okra (bhindi) sabzi • Mixed nuts and • Colocasia and (tarbooj) seeds • Curd (dahi) raisins fenugreek (arbi

Monday • Coconut (nariyal) • /rice (kishmish) methi) sabzi water • Chapati/rice

• Green gram (hari Banana • Spinach and corn • Jal jeera • Peas and mint (matar moong) sprouts (kela) (paalak makka) curry • Revri pudina) soup parantha • Potato and cauliflower • Pasta with tomato • Buttermilk (chhaach) (aloo gobhi) sabzi (tamatar) sauce Tuesday • Chapati/rice

• Sautéed mushrooms Papaya • Mixed (milijhuli) dal • Mango (aam) • (khumb) (papita) • Carrot and peas (gajar panna • and potato • Wholewheat toast matar) sabzi • Roasted (jeera aloo) sabzi • Banana (kela) • Curd (dahi) peanuts • Chapati/rice

Wednesday milkshake • Pearl millet (bajra) (moongphali)

• Tomato and Apple (seb) • Black gram (urad) dal • Coconut water • Spinach and cottage cucumber (tamatar • Brinjal (baingan) bharta (nariyal pani) cheese (paalak kheera) sandwich • Curd (dahi) • Roasted paneer) chickpeas • Crispy lotus stem with mint (pudina) • Chapati/rice (chana) (kamal kakri)

• Sorghum (jowar) flour Thursday • Pineapple (ananaas) roti juice

• Semolina (suji) Watermelon • Red lentil (masoor) dal • Indian • Kidney beans () cheela with mixed (tarbooj) • Fenugreek and potato gooseberry • Bitter gourd (karela) vegetables (methi aloo) sabzi (amla) juice sabzi • Tea • Beetroot (chukandar) • Steamed green • Curd (dahi) Friday salad gram (hari • Chapati/rice • Chapati/rice moong) sprouts

• Sago peanut Grapes • Mustard greens (sarson • • Horse gram (kala (sabudana (angoor) ka ) • Roasted corn chana) curry moongphali) • Jaggery (gur) and curd (bhutta) • Capsicum and • Sweet lime (dahi) cauliflower (shimla (mausambi) juice • Mixed flour (missi) roti mirch gobhi) sabzi Saturday • Finger millet (ragi) roti

• Masala with Mango • Vegetable khichdi • Pomegranate • Peas and potato sambhar (aam) • Onion and mint (pyaaz (anaar) juice (matar aloo) curry • Coconut (nariyal) pudina) • Oats (jai) upma • Pumpkin (kaddu) sabzi

chutney • Roasted papad • Poori Sunday • tea

Note: Lentils (dal) are also a good source of folic acid. www.babycenter.in