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Expert Recommended Pregnancy Diet Chart For 9 Months


pregnancy diet chart month by month

A 9-months pregnancy expedition is too special for every mother-to-be! It is filled with mixed emotions. It’s like an overflowing vessel of joy, fatigue, & of course mood swings! Amid such highs & lows of pregnancy, eating healthy & consciously becomes non-negotiable. Consuming healthy meals from time to time is the best possible way to support your child’s healthy growth & curb all risks.


In this blog, Pink Orchid made sure to include all the pregnancy-friendly food items for you & your baby. This will not only fulfill your nutritional needs but also play a significant role in developing your baby’s brain health. So brace yourself & read about the best food items you must consume & avoid during the 9 months of your happy pregnancy period!


Furthermore, alleviate the discomforts of pregnancy with prenatal massages & get ready to pamper your baby with baby massages in the future.


Table Of Contents


  1. 1st Month Pregnancy Diet Chart

  2. 2nd Month Pregnancy Diet Chart

  3. 3rd Month Pregnancy Diet Chart

  4. 4th Month Pregnancy Diet Chart

  5. 5th Month Pregnancy Diet Chart

  6. 6th Month Pregnancy Diet Chart

  7. 7th Month Pregnancy Diet Chart

  8. 8th Month Pregnancy Diet Chart

  9. 9th Month Pregnancy Diet Chart

  10. 5 Pregnancy Diet Tips For Healthy Eating

  11. FAQs

  12. Takeaway


1st Month Pregnancy Diet Chart


pregnancy diet chart month by month

The first month of pregnancy can be highly overwhelming for to-be-mothers. As it shall bring upon a lot of joy, yet you will observe your body going through swift changes. Symptoms like tiredness, tender breasts, mood swings, & morning sickness will take over. A planned & healthy diet in this case will support your baby's (embryo) growth tremendously.


What Foods To Eat?


  • Fruits - Apple, banana, avocado, oranges, & strawberries

  • Vegetables - Broccoli, carrot, spinach, sweet potato, corn, & tomatoes

  • Dairy Products - Milk & yogurt

  • Whole Grains - Oatmeal, brown rice, & barley

  • Folate-Rich Foods - Rice, beans, citrus foods

  • Others - Egg, fish, & lean meat


What Nutrients To Consume?


  • Carbohydrate

  • Vitamin C, D, B6

  • Protein

  • Calcium

  • Folic acid

  • Iron


What Food To Avoid?


  • Pineapple & Papaya

  • Alcohol

  • Excess Caffeine

  • Packages/Processed Foods

  • Seafood


2nd Month Pregnancy Diet Chart


The 2nd month of pregnancy is not always packed up with happiness & joy. Symptoms like nausea, headache, dizziness, & heartburn can cloud your day. By this time, your little one is still quite tiny, yet their heart, brain, & bones are beginning to develop. Owing to such conditions, opt for a diet rich in vitamins, proteins, minerals, & other important nutrients.


What Foods to Eat?


  • Dairy Products - Milk, cheese, yogurt

  • Fruits - Avocado, orange, lemon, banana, guava, strawberries

  • Vegetables - Broccoli, beetroot, spinach, kale, pumpkin, sweet potatoes

  • Whole Grains - Wheat, barley, brown rice, oatmeal

  • Others - Fish, seafood, lean meat, & egg yolk


What Nutrients To Consume?


  • Protein

  • Iron

  • Calcium

  • Folic Acid

  • Zinc

  • Fibre


What Food To Avoid?


  • Pineapple/Papaya

  • Raw Eggs/Fish

  • Alcohol

  • Processed Meat

  • Excess Caffeine

  • Soft Cheese


3rd Month Pregnancy Diet Chart



If you’ve stepped into the 3rd month of pregnancy, your baby is approximately 3 inches by now! Growing at such a fast pace, right? However, there’s still a long road ahead. By this time, you shall be experiencing back pain, abdominal pain, & irregular sleep patterns. Your diet should include fluid items, healthy fats, & oils apart from the general nutrient food.


What Foods to Eat?


  • Fruits - Orange, avocado, citrus fruits, banana, sweet limes, muskmelons

  • Vegetables - Kale, spinach, peas, broccoli, pumpkin, eggplant, tomatoes

  • Dairy Products - Milk, curd, ghee, & hard cheese

  • Nuts & Seeds - Nuts, nut butter, chia seeds, flax seeds, squash seeds

  • Others - Lean meat, poultry eggs, chicken


What Nutrients To Consume?


  • Vitamin D, B6

  • Protein

  • Carbohydrates

  • Omega -3 Fatty Acids

  • Iron

  • Folic Acid


What Food To Avoid?


  • Seafood

  • Alcohol

  • Raw Eggs

  • Canned Foods

  • Excess Vitamin A

  • Excess Caffeine


4th Month Pregnancy Diet Chart


With a much visible baby bump, welcome to the second trimester of your pregnancy! Your baby is approximately 5.5 inches by now. Consuming iron-rich food along with protein & vitamin C sources is the best way to support your baby's growth. Moreover, the new symptoms you shall experience now are somewhat different than the first trimester changes.


What Foods to Eat?


  • Fruits - Banana, kiwi, apple, pomegranate, raspberries, strawberries

  • Vegetables - Broccoli, sweet corn, green peas, mushroom, spinach, cabbage

  • Whole Grains - Oatmeal, bran, barley

  • Nuts & Seeds - Flaxseeds, chia, pistachios, almonds, cashew, walnuts

  • Others - Vegetable oils, salmon, meat, chicken, soybeans


What Nutrients To Consume?


  • Iron

  • Fibre

  • Calcium

  • Zinc

  • Folic Acid

  • Protein

  • Omega Fatty Acids


What Food To Avoid?


  • Raw Eggs

  • Excess Caffeine

  • Sea Food

  • Licorice

  • Soft Cheese

  • Street Food


5th Month Pregnancy Diet Chart


pregnancy diet chart month by month

The 5th month of pregnancy brings with it the energy boost along with pregnancy symptoms like swollen feet, and lower back pain. As your little baby is not so little anymore & has become 10.5 inches long with 1 pound weight. You’ve successfully made it to the midway. It’s important that you pay more attention to your diet by adding calcium-rich foods.


What Foods to Eat?


  • Fruits - Apple, banana, kiwi, pears, berries, grapes

  • Vegetables - Broccoli, tomatoes, spinach, sweet corn, cabbage

  • Whole Grains - Oats, wheat, barley, bread, cereals

  • Dairy Products - Milk & yogurt

  • Fluids - Water, milk, orange juice

  • Others - Vegetable salad, salmon


What Nutrients To Consume?


  • Protein

  • Calcium

  • High Fibre

  • Iron

  • Vitamin E, B


What Food To Avoid?


  • Carbonated Drinks

  • Excess Caffeine

  • Herbal Tea/Supplements

  • Alcohol

  • Fish (With Mercury Content)

  • Eggplant, Papaya, Cabbage


6th Month Pregnancy Diet Chart


As you enter the 6th month of pregnancy, you’ll experience your child’s growth very closely. Your baby is about 660 g now & no wonder you’ll get more hungry than usual. This nearly marks the end of the second trimester which is for you to get excited for your baby’s advent in a few months. Loading your diet with fruits, vegetables, & fluids is a great way to go by.


What Foods to Eat?


  • Fruits - Apple, banana, pears, grapes

  • Vegetables - Spinach, broccoli, lettuce, pumpkin, peas, sweet potatoes

  • Whole Grains - Brown rice, oatmeals, cereals, bread

  • Seeds & Nuts - Flax seeds, sesame seeds, almonds, peanuts

  • Fluids - 8 glasses of water, smoothies, juices

  • Others - Eggs


What Nutrients To Consume?


  • Folic Acid

  • Protein

  • Vitamin C, B6

  • Carbohydrates

  • Iron


What Food To Avoid?


  • Raw Eggs

  • Spicy Food

  • Alcohol

  • Soft Cheese

  • Junk Food

  • Excess Caffeine

  • Soy


7th Month Pregnancy Diet Chart


pregnancy diet chart month by month

At the 7th month of pregnancy, your little one is about 15 inches & you may typically begin to feel the effects of your growing belly. Some of the most common pregnancy symptoms are heartburn, fatigue, back pain, swollen feet, etc. It’s crucial to stay away from high-fat, spicy foods, & fried food items and replace them with high sources of protein to lower the risks.


What Foods to Eat?


  • Fruits - Orange, melon, lemon, strawberries, avocados, mangoes

  • Vegetables - Pumpkin, broccoli, spinach, turnip greens

  • Dairy Products - Milk, yogurt, cheese, paneer

  • Whole Grains - Whole grain bread, fortified cereals, oatmeal, barley

  • Nuts & Seeds - Almond, walnut, flax seeds, sesame seeds, pumpkin seeds

  • Fluids - Lots of water, juices

  • Others - Eggs, meat, pulses, raisins, salmon


What Nutrients To Consume?


  • Iron

  • Protein

  • Magnesium

  • DHA

  • Folic Acid

  • Fibre

  • Calcium


What Foods To Avoid?


  • Spicy Foods

  • High Fat Food Items

  • Caffeine

  • Alcohol

  • Junk Food


8th Month Pregnancy Diet Chart


The wait is almost over! Your baby weighs approximately 2.4 kg now & you must prepare yourself to watch for the signs of labor. For this month, the most common pregnancy symptoms are Braxton hicks contractions, heartburn, acidity, fatigue, frequent urination, etc. It is the best time to go for the consumption of omega 3 fatty acids, iron, & protein.


What Foods to Eat?


  • Fruits - Banana, strawberries, apples, lemons, oranges, avocados

  • Vegetables - Spinach, broccoli, cauliflower

  • Nuts & Seeds - Nuts, apricots, peanut butter

  • Dairy Products - Milk

  • Whole Grains - Wheat, oatmeal, whole grain bread, cereals

  • Others - Eggs, fish, red meat


What Nutrients To Consume?


  • Protein

  • Carbohydrates

  • Fats

  • Calcium

  • Iron

  • Omega Fatty Acids

  • Vitamin C


What Foods To Avoid?


  • Excess Caffeine

  • Alcohol

  • Fried Food

  • Soft Cheese

  • Fish With High Mercury Content

  • Liver & Cured Meats

  • Unpasteurized Milk


9th Month Pregnancy Diet Chart


pregnancy diet chart month by month

Be ready to welcome your little one as the big day is approaching! Your baby is about 20 inches by now between 6 to 9 pounds. It’s important to keep into consideration that your little one is geared up for birth. So brace yourself & support your child’s arrival with healthy heating & consumption of essential nutrients like calcium, iron, & fibres.


What Foods to Eat?


  • Fruits - Strawberries, oranges, grapes, kiwi

  • Vegetables - Tomatoes, broccoli, spinach, green peas, cauliflower

  • Dairy Products - Milk, yogurt, cottage cheese

  • Nuts & Seeds - Almond, sesame seeds

  • Others - Fish, chicken, egg yolk, raisins, dates


What Nutrients To Consume?


  • Fibre

  • Calcium

  • Iron

  • Vitamin A, C

  • Folic Acid


What Foods To Avoid?


  • Caffeine

  • Alcohol

  • Soft Cheese

  • Raw Meat

  • Junk Food

  • Fish With High Mercury Content


5 Pregnancy Diet Tips For Healthy Eating


The following diet tips will help you look after yourself & support your child’s growth simultaneously -


  1. Have a balanced diet of fruits, vegetables, dairy products, & whole grains

  2. Take a prenatal vitamin

  3. Avoid caffeine, alcohol, & tobacco

  4. Stay hydrated all-day

  5. Avoid soft cheese, raw eggs, & lunch meat


FAQs


1. What a pregnant woman’s diet should look like?


A healthy pregnancy diet should be filled with the following food items to make up for the nutritional needs & additional calories -


  • Fruits

  • Vegetables

  • Protein

  • Calcium

  • Whole Grains


2. What month do you start eating more when pregnant?


For some pregnant women, their appetite increases in the first trimester itself. However, you don’t require additional calorie consumption during this period. Stick to nutrient-dense foods. During the second trimester, boost your intake by 300-350 additional calories. And in the case of the third trimester, you could need 400-500 extra calories per day.


3. How much water should a pregnant woman drink?


During pregnancy, you must be drinking not less than 8 to 12 cups of water every day. Which makes it 64 to 96 ounces of water consumption.


Takeaway


Consuming the most healthy food items topped up with essential nutrients is the best thing you can do to support your child's growth. It's crucial that you get mingled with the above-mentioned superfoods & match your appetite with them. This will help you & your little one make up for the extra calories to stay fit & healthy.

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