North Indian pregnancy veg diet plan | First trimester: Plan 3

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: Eating smaller and more frequent meals or snacks can ease nausea.

Breakfast Snack Lunch Snack Dinner

• Wholewheat toast with Muskmelon • Besan (gatta) curry • Almond • Red lentil (masoor) tomato (tamatar) and (kharbooja) • Spinach and potato (badaam) milk • Round gourd (tinda) cheese (paalak aloo) sabzi • Roasted • /

• Sweet lime (mausambi) • Chapati/rice Monday juice (chana)

• Fenugreek (methi) Sapodilla • Kidney beans () • Sattu drink • (matar) and parantha (chikoo) • Bitter gourd (karela) sabzi cauliflower (phool gobhi) • • Curd masala • Cumin (jeera) rice • Colocasia (arbi) sabzi Tuesday • Onion (pyaaz) parantha

• Oats porridge (jai Guava • Soya and potato (aloo) • Mango (aam) • Mushroom and spring daliya) with raisins (amrud) curry milkshake onion (khumb hari (kishmish) and walnuts • Mustard greens (sarson • Green gram pyaaz) soup (akhrot) ka ) (hari moong) • Grilled tomato and • Coconut water (nariyal • Parantha sprouts broccoli (tamatar hari

Wednesday pani) gobhi) • Cheese toast

• Vegetable stew Orange • Cottage cheese (shahi • Jal jeera • Radish (mooli) parantha • (santara) paneer) curry • Dhokla • Indian gooseberry • tea • Okra (bhindi) sabzi (amla) • Buckwheat (kuttu) • Tomato, cucumber,

Thursday chapati coriander (tamatar, kheera, dhaniya)

• flour Banana • Peas and fenugreek • Lemonade • Split black gram with (besan) cheela with (kela) (matar methi) pulao (nimbu pani) spinach (paalak urad) vegetables • Beans with coconut • Mixed nuts dal • Mango (aam) panna (beens nariyal) sabzi • Runner bean and • Cucumber (kheera) raita potato (sem aloo) Friday sabzi • Onion (pyaaz) stuffed

• Semolina (suji) Grapes • Raw banana (kacha • Watermelon • Pigeon peas with beans and carrot (angoor) kela) curry (tarbooj) juice (arhar/toor) dal (beens gajar) • Turnip greens (shalgam • Puffed rice • Colocasia (arbi) sabzi • Cucumber buttermilk ka saag) (murmura) with • Chapati/rice (kheera chhaach) • Mint (pudina) raita peanuts Saturday • Sorghum flour (jowar) (moongphali) roti

• Cauliflower (gobhi) Ripe • Vegetable khichdi • Lassi • Chickpea (chhole) parantha papaya • Coriander (dhaniya) • Roasted corn curry • Curd (dahi) (papita) chutney (bhutta) • Radish (mooli) sabzi • Tea • Cucumber, onion, tomato • Pomegranate (anaar)

Sunday (kheera, pyaaz, tamatar) raita raita • Chapati/rice

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