What Is the Best 1 to 3 Month Pregnancy Diet Chart Indian Moms Can Follow?
Janhavi Bhange
Author
Pregnancy brings joy and a lot of questions, especially about what to eat. The 1 to 3 month pregnancy diet chart Indian families often search for focuses on building a healthy base for both mother and baby during the first trimester, when the baby’s major organs begin to form.
Table of Contents
Now, we will see what you should be eating in your first three months so that your food can help in the baby formation and also to counter the common symptoms of early pregnancy as well as supply your body with all the nutrients.
Why Is the First Trimester Diet So Important?
- The baby’s brain, spine, and heart begin to form in the first 12 weeks.
- Most women experience nausea, fatigue, and food aversions.
- A balanced diet can support energy, immunity, and hormone balance.
- Early nutrition reduces the risk of neural tube defects and poor fetal growth.
1 to 3 Month Pregnancy Diet Chart Indian
Here’s a sample 1 to 3 month pregnancy diet chart Indian women can adapt based on preferences and doctor advice.
| Meal Time | What to Include |
|---|---|
| Early Morning | Soaked almonds or walnuts + lukewarm water with lemon |
| Breakfast | Vegetable poha/upma, boiled eggs or besan cheela + fruit |
| Mid-Morning | Coconut water or fresh fruit juice + 1 fruit (banana/apple) |
| Lunch | Rice/roti + dal + green veggies + curd + salad |
| Evening Snack | Roasted makhana or fruit chaat with nuts |
| Dinner | Khichdi/daliya + soup + boiled veggies or paneer curry |
| Before Bed | Warm milk with a pinch of turmeric or soaked figs |
In case of people who are on a plant-based diet, use this 1 to 3 months pregnancy diet plan vegetarian substitute.
- Replace dairy milk with fortified almond or soy milk.
- Add tofu or legumes for protein.
- Include more seeds like flaxseeds and pumpkin seeds for omega-3s.
What to Drink While Pregnant First Trimester
- Water : Aim for at least 2.5–3 liters per day, unless advised otherwise.
- Coconut water : Natural electrolyte drink; yes, coconut water is good for a pregnant woman.
- Milk : Helps meet calcium and protein needs.
- Herbal teas : Ginger tea helps reduce nausea (in moderation).
- Avoid sugary drinks and caffeine-rich beverages.
Wondering what to drink while pregnant first trimester? Stick to hydrating, nutrient-rich, and caffeine-free options.
Fruits and Dry Fruits : What to Eat and Avoid
Best Fruits for Pregnancy
- Banana : Rich in potassium, helps with nausea.
- Apple : Great for digestion and fiber.
- Mango : Yes, mango is good for pregnancy in moderation.
- Pomegranate : Packed with iron and antioxidants.
Many ask which fruit is best for pregnancy? Bananas, apples, oranges, and mangoes are all beneficial.
Fruits to Avoid During Pregnancy First Trimester
- Papaya : Especially raw papaya may trigger uterine contractions.
- Grapes (in excess) : Especially in late pregnancy due to heat-producing nature.
- Pineapple : Contains bromelain, avoid in early pregnancy.
You should know when not to eat grapes during pregnancy? It is best to restrict them during the late third trimester and avoid overdoing it.
Best Dry Fruits for Pregnancy
- Almonds : Packed with Vitamin E and fats.
- Walnuts : Brain development due to omega 3.
- figs and dates : they are natural source of iron.
Which Dry Fruits to Avoid During Pregnancy
- Overdose of raisins or prunes (may produce acidity).
- Salted or processed dry fruits (increase BP).
- Avoid dry fruits preserved with sulfur.
Want to know the best dry fruits for pregnancy? Stick with soaked almonds, walnuts, and figs.
Have doubts about which dry fruits to avoid during pregnancy? Stay away from overly processed, salted or candied types.
Indian Foods to Include in First Trimester
- Suji (semolina) : Yes, you can eat suji in early pregnancy, especially in dishes like upma.
- Poha : Light, iron-rich and easy to digest. So yes, poha is good in pregnancy.
- Dal, daliya, paneer, curd and ghee : Help balance nutrition and improve digestion.
- Wondering which Indian food is good for pregnancy? Look for foods high in iron, folate, and protein like rajma, spinach and rice with ghee.
If you’re dealing with nausea or extreme fatigue, don’t hesitate to seek advice from a doctor.
You can consult certified nutritionists or gynecologists on platforms like Airi Health to get personalised meal planning that adapts to your symptoms, cravings and medical history.
Which Food to Avoid in Pregnancy?
- Undercooked eggs, meat or seafood
- Unpasteurized dairy or soft cheeses
- Junk food, packaged snacks and deep-fried items
- Raw sprouts or excess spicy foods
- Drinks to avoid during pregnancy first trimester
- Caffeinated colas and energy drinks
- Alcohol and sugary mocktails
- Herbal teas with unclear ingredients
Looking for the best drink in pregnancy first trimester? Choose from water, coconut water and fruit-based smoothies.
Pregnancy Health FAQs for Expecting Mothers
Is Papaya Good for Pregnancy?
Avoid raw papaya in the first trimester since it can cause contractions.
How Much Water Should a Pregnant Woman Drink in Her First Trimester?
Think of 8-10 glasses a day (2.5-3 liters), unless your physician tells you otherwise.
Which Drink Stops Morning Sickness?
Drinking ginger tea or lemon water slowly can help relieve nausea.
Is Hairfall in Woman Normal?
Hair loss is common as a result of hormonal changes; however, if it is severe, consult your doctor.
Which Vitamin Deficiency Causes Hair Loss?
Vitamin D, B12 and Biotin deficiencies can result in hair loss during or after pregnancy.
Which Ayurvedic Treatment Is Best for Hair Loss?
Treatments using Bhringraj, Brahmi and Amla can help reduce post-pregnancy hair loss.
Janhavi Bhange
Health Content Specialist | Bsc Biotechnology
Janhavi Bhange is a health writer with a BSC in Biotechnology and over three years of experience creating accurate, research-backed wellness content. She uses her scientific training to simplify medical topics into clear, trustworthy and reader-friendly guidance that supports confident health decisions.
Dr. Pranay Ghosh
Gynecologist
Dr. Pranay Ghosh is a fertility specialist with 19+ years of experience, including 11+ years in Obstetrics, Gynecology, and Infertility. He is skilled in both clinical and embryology aspects of fertility care, offering services such as IVF, ICSI, and fertility preservation.
