Have you been eating right? Here’s a food guide for pregnant women!

Food guide for pregnant women

Pregnancy is the most beautiful process of nature. Like nature nourishes us, a mother nourishes her baby for 9 months. Therefore, it becomes very important for a mother to eat healthy which will result in healthy growth of baby.

Breakfast: It is a very important meal of the day. And if the mother is a working mum then it becomes even more important. Wake up a little early so that you have enough time to have your breakfast.
Early Morning Snack (6am-7am):
  • Plain cow milk or
  • Almond milk or
  • Milkshake or
  • Apple juice or
  • Tomato juice
  • Dry fruits

Breakfast (8am-9am):


  • Wheat rava upma with lots of vegetables (1plate) or
  • Poha with lots of vegetables (1plate ) or
  • Oats porridge ( 1 cup) or
  • Paranthas with fillings of spinach, dal, potatoes, carrots, beans, cottage cheese, (2 medium size) with 1 cup of curd or
  • Mixed bean cutlet or patties (1 or 2) or
  • Some fruits to go along with the breakfast such as apricots, dates, sweet fig, banana, oranges or
  • Cheese toast or cheese and vegetable sandwich (1 or 2) or
  • Rice sevai with lots of vegetables (1 plate) or


  • Whole wheat toast with butter and omelette (2 slices of bread) or
  • Vegetable omelette (2 slices of bread) or

Mid Lunch (around 11 am):

  • ½ cup low fat curd
  • Salad with beans and sprouts

Lunch (around 1pm-2pm):


  • Whole wheat roti (2 medium size) with dal (1 cup)
  • Green leafy vegetable (1 cup)
  • Salad (1 cup)
  • Raita ( 1 cup)
  • Rice (1/2 plate)


  • Whole wheat roti (2 medium)
  • Rice (1/2 plate) with fish curry/ chicken curry (1 cup)
  • Green leafy vegetable (1 cup)

Evening snacks (around 5):

  • Milk or lassi or milkshake (1 glass)
  • Chana bhel or sprouts chat (1 cup)

Dinner (around 7pm-8pm):


  • Rice (1/2 plate)
  • Vegetable soup (1 bowl)
  • Whole wheat roti (2 medium size)
  • Raita (1 cup)
  • Dal (1 cup)
  • Green leafy vegetable (1 cup)

Non- Veg

  • Chicken soup (1 bowl)
  • Stir fried vegetables with paneer (1 cup)
  • Brown rice (1 plate)

Late night dinner:

  • Fruits salad (1 cup) or
  • Almond milk or
  • Seviyan kheer (1 cup) or
  • Low-fat yoghurt with nuts and fruits

To get more such pregnancy related information, download Pregnancy Health, Diet and Fitness App by Ango Health today.