South Indian pregnancy veg diet plan | First trimester: Plan 4

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: Drink orange juice or lemonade with iron-rich fruit or vegetables to help your body absorb the iron.

Breakfast Snack Lunch Snack Dinner

• Idiyappam Banana • Red lentils dal with • Mango juice • Mushroom and peas • Mixed vegetables curry milkshake spinach • Sweet corn curry • Coffee • Ash gourd and sundal • Chapati peanuts curry

Monday • Rice • Curd

• Broken wheat Muskmelon • Green gram dal • Buttermilk • Stuffed potato and (samba rava) upma • Beans and carrot (moru/majjige) capsicum dosa with vegetables palya/poriyal • Steamed • Mint chutney • Pineapple juice • Lemon rasam peanuts onion

Tuesday • Rice and tomato salad

• Ven pongal Mango • Vegetable biryani with • Almond milk • Kidney beans curry • Coconut chutney soya chunks (meal • Wheat rusk • Parotta • Sapota milkshake maker) • Potato chips

• Onion raita Wednesday

• Oats porridge with Figs and • Ladies' finger sambhar • Tender • Mixed vegetable walnuts and dates almonds • Bitter gourd masala dry coconut water noodles • Pineapple juice • Rice • Cucumber • Cauliflower manchurian kosambari/ko

Thursday sumalli

• Wholewheat masala Papaya • Cottage cheese • Sweet lime • Semolina (rava) upma vegetable toast (paneer) and peas juice with vegetables • Orange juice masala • Walnuts and • Curd rice • Snake gourd raisins Friday palya/poriyal • Chapati

• Finger millet (ragi) Pomegranate • Pumpkin sambhar • Sago • Brinjal and black porridge • Colocasia masala dry (sabudana/javv chickpeas curry • Apple juice • Pineapple rasam arisi) payasam • Curd

• Rice • Chapati Saturday

• Whole green gram Apple and • Mixed sprouts pulao • Sapota • Soya chunks (meal dosa (pesarattu) mixed nuts • Crispy potatoes milkshake maker) curry • Mint chutney salad • Cucumber and onion • Puffed rice • Carrot and beetroot

• Tea raita with peanuts salad Sunday • Chapati

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