south indian diet chart for pregnant lady in first trimester?

South Indian pregnancy veg diet plan | First trimester: Plan 1
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: Keep dry crackers near your bed to nibble on before you get up if you feel nauseous in the morning.
Breakfast Snack Lunch Snack Dinner
Monday • Idli
• Mint peanut chutney
• Tender coconut water
Orange • Ladies' finger sambhar
• Crispy potatoes
• Garlic rasam
• Curd
• Rice
• Lemonade
• Puffed rice with
peanuts
• Chickpeas curry
• Parotta
Tuesday • Oats upma with
vegetables
• Banana milkshake
Papaya • Vegetable biryani
• Roasted capsicum
raita
• Coffee
• Sweet corn
sundal
• Drumstick sambhar
• Coconut chutney
• Dosa
Wednesday • Potato masala
• Poori
• Pomegranate juice
Muskmelon • Spinach and red
lentils dal
• Snake gourd masala
• Curd
• Rice
• Buttermilk
(moru/majjige)
• Mixed sprouts
• Kidney beans curry
• Beetroot
palya/poriyal
• Chapati
Thursday • Appam
• Vegetable stew
• Coffee
Figs • Cottage cheese
(paneer) and capsicum
curry
• Beans palya/poriyal
• Chapati/rice
• Mango
milkshake
• Carrot sambhar
• Tomato chutney
• Semolina (rava) idli
Friday • Flattened rice
(aval/avalakki) with
potato and peas
• Sweet lime juice
Dates and
raisins
• Black eyed peas curry
• Brinjal and onion
masala dry
• Sprouts salad
• Glass of milk
• Cucumber
kosambari/kos
umalli
• Mixed vegetable soup
• Garlic bread
Saturday • Wholewheat masala
vegetable toast
• Glass of milk
Almonds
with dried
apricot
• Raw mango rice
• Bottle gourd raita
• Roasted papad
• Tender coconut
water
• Walnuts and
raisins
• Fenugreek greens
and potato curry
• Finger millet (ragi)
chapati
Sunday • Black chickpeas curry
• Idiyappam
• Orange juice
Mango • Spinach sambhar
• Tomato rasam
• Cabbage palya/poriyal
• Curd
• Rice
• Almond milk • Vegetable kothu
parotta
• Curd
Note: Lentils (dal) are also a good source of folic acid.
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