South Indian pregnancy veg diet plan | First trimester: Plan 2

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: Fresh ginger can help to ease nausea. Add a few drops of ginger juice to drinks, sambhar or dal.

Breakfast Snack Lunch Snack Dinner

• Masala dosa Orange • Spinach sambhar • Spiced • Red lentils and

• Coriander chutney • Soya chunks (meal buttermilk spinach dal
Monday

• Tender coconut water maker) masala dry (moru/majjige) • Tomato and onion
• Rice • Split Bengal palya/poriyal
gram vada • Rice

• Wholewheat flakes with Sapota • Lemon rice • Kulukki • Mixed lentils and
fruits and milk • Colocasia masala sharbat rice dosa (adai)
Tuesday

dry (spiced lime • Mixed vegetables in

• Sprouts salad juice) coconut milk and
• Roasted yoghurt gravy
peanuts (avial)

• Ven pongal Almonds and • Chettinad mushroom • Kokum • Curd rice

Wednesday

• Coconut chutney figs masala sharbat • Spicy yam

• Coffee • Brinjal fry • Black • Roasted papad
• Curd chickpeas
• Rice sundal

• Tomato uthappam Guava • Ladies' finger • Rose lassi • Oats idli with
• Walnuts and
Thursday

• Shallot sambhar buttermilk curry vegetables

• Watermelon juice • Fenugreek greens raisins • Curry leaves
and pigeon peas chutney
palya/poriyal
• Rice

• Semolina (rava) upma Pomegranate • Cauliflower, broccoli • Tender • Turnip

with vegetables and and potato curry coconut water palya/poriyal
Friday

peanuts • Roasted capsicum • Wheat rusk • Garlic rasam

• Sapota milkshake raita • Rice
• Finger millet (ragi)
chapati

• Wholewheat toast with Banana • Drumstick leaves • Almond milk • Brinjal rice (vangi
Saturday

cheese soup • Carrot and bhaat) with peas

• Tea • Chickpeas curry cucumber • Beans palya/poriyal
• Chapati kosambari/ko • Pumpkin raita
sumalli

• Fenugreek dosa Watermelon • Sweet potato and • Glass of milk • Ridge gourd
• Mint chutney shallots sambhar • Roasted corn chutney
Sunday

• Sweet lime juice • Carrot palya/poriyal (bhutta) • Kidney beans

• Pepper rasam curry
• Rice • Finger millet (ragi)
dosa/chapati

Note: Lentils (dal) are also a good source of folic acid. www.babycenter.in