Pregnancy Diet
- Meka Sasikala
- Jan 16
- 3 min read
Trimester-wise diet plan template built around your calorie targets (T1 2200, T2 2550, T3 2700 kcal) and your key nutrient targets (Protein ~78 g, Calcium ~1000 mg, Iron ~35 mg). I’m also adding separate modifications for overweight pregnancy and gestational diabetes (GDM), aligned with ICMR–NIN, WHO, Mayo Clinic, and Cleveland Clinic guidance.
Medical note (important): pregnancy nutrition must be individualized (pre-pregnancy BMI, weight gain trend, hemoglobin, fasting/PP sugars, BP, thyroid, twins, nausea, etc.). Use this as a planning template and review once with your obstetrician/registered dietitian—especially for GDM.
STANDARD PORTION SIZE GUIDE (Used in all charts)
Food Portion Calories
Roti 1 medium (30 g atta) 100 kcal
Cooked rice 1 cup 200 kcal
Dal/legumes 1 cup 180 kcal
Paneer 100 g 260 kcal
Egg 1 large 70 kcal
Chicken/Fish 100 g cooked 150 kcal
Milk 1 cup (200 ml) 130 kcal
Curd 1 cup 100 kcal
Oil/Ghee 1 tsp 45 kcal
Fruit 1 medium 60–80 kcal
Nuts 10 almonds 70 kcal
PLATE DIVISION (STANDARD PREGNANCY)
Total plate = 1 main meal (lunch/dinner)
Plate Section % of Plate What it Represents Indian Examples
Vegetables & Fruits 50% Vitamins, minerals, Palak,carrot,beanspumpkin, tomato, guava
Protein foods. 25% Growth & repair. Dal, chana, paneer, egg, fish, chicken
Cereals & millets 25% Energy. Rice, roti, ragi, jowar
Side (outside plate) — Calcium & fats Milk/curd + 1 tsp oil/ghee
TRIMESTER-WISE ICMR PLATE MODIFICATIONS
1ST TRIMESTER PLATE (2200 kcal)
Plate Ratio
• Vegetables & fruits: 45%
• Cereals/millets: 30%
• Protein: 25%
Key Notes
• Slightly higher carbs to manage nausea
• Light, easy-to-digest foods
• Avoid heavy/fried meals
“Small frequent meals + hydration”
2ND TRIMESTER PLATE (2550 kcal)
Plate Ratio
Vegetables & fruits: 45%
Cereals/millets: 25%
Protein: 30% ⬆️
Why?
Rapid fetal growth
Increased blood volume
Higher protein & iron needs
“Add one extra protein serving daily”
3RD TRIMESTER PLATE (2700 kcal)
Plate Ratio
• Vegetables & fruits: 50%
• Protein: 30%
• Cereals/millets: 20%
Reason
• Prevent excess weight gain
• Control reflux & constipation
• Focus on nutrient density
Smaller plate + thicker veg section
ICMR PLATE FOR OVERWEIGHT PREGNANCY
Plate Ratio
Vegetables: 50–55%
Protein: 30%
Cereals: 15–20%
Rules
✔ Measure oil (≤3 tsp/day)
✔ No fruit juices
✔ Avoid refined carbs
“Same nutrients, controlled portions”
ICMR-STYLE PLATE FOR GESTATIONAL DIABETES (GDM)
Plate Ratio (VERY IMPORTANT)
Section. %
Non-starchy vegetables 50%
Protein 30-35%
Low-GI carbs 15-20%
Carbohydrate Rules (add as icons)
No rice/roti filling half plate
Carbs always with protein
Fruit separate from meals
“No sugar • No juice • No white flour”
CALCIUM & IRON SIDE PANEL (ICMR STYLE)
Calcium
Milk / curd / ragi / sesame
Iron
Greens + dal + lemon
What Major Health Guidelines Agree On (Simple Points)
Energy needs:
During pregnancy, most women need about 350 extra calories per day, depending on their weight gain and physical activity.
Protein needs:
Protein requirements increase in the 2nd and 3rd trimesters to support the baby’s growth and the mother’s body changes.
Iron & folic acid:
Pregnant women should take daily iron and folic acid supplements to prevent anemia.
Recommended dose is 30–60 mg iron + 400 micrograms folic acid.
Gestational diabetes (GDM) meals:
Eating regular meals and snacks helps control blood sugar.
Most plans suggest 3 small meals and 2–3 healthy snacks, with carbohydrates always combined with protein or fiber.
Healthy weight gain:
The amount of weight a woman should gain during pregnancy depends on her weight before pregnancy (BMI).
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