Every woman’s pregnancy is unique, so should be her diet. Whatever you consume during pregnancy, directly affects the growth and development of your baby. So, it is essential to be conscious of your pregnancy food chart. Right and balanced nutrition is essential to maintain a healthy development of baby and to ensure mother’s good health as well.

Your diet should corroborate with each phase of pregnancy as you need different kind of pregnancy food chart in different trimesters. For instance, pregnant women are advised not to eat certain foods that can induce labor and soften the cervix in the first trimester, however, such foods are recommended in the third trimester for smooth and easy delivery. For every phase of pregnancy, it is advised not to consume raw, under cooked, and extra spicy food.

While every pregnant women’s food needs differ, we have collated a list of pregnancy food chart items that are healthy and advised during specific trimesters. Avoid to follow any pregnancy food chart without consulting your doctor if you have any existing health condition or otherwise. Read on to know.

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First Trimester Pregnancy Food Chart – What to eat?

In the first trimester, Protein, Folic Acid, Vitamin D, and Vitamin A are essential for a healthy growth of baby. And these vitamins also help to combat morning sickness, fatigue, swelling, and more such symptoms for the mother. Calcium, Iodine, Iron, Magnesium, Potassium, Riboflavin, Vitamin B6, Zinc, Vitamin B-12, Vitamin C are also required in the first trimester. It is essential to consume food carefully and avoid all the prohibited foods.


Dark green vegetables like (Broccoli, Kale, Spinach)

  • Orange
  • Carrots
  • Sweet Potatoes
  • Pumpkin
  • Winter Squash
  • Yellow Corn
  • Yellow Peppers
  • Red Tomato
  • Red Pepper

Dairy products

  • Milk
  • Yogurt
  • Cheese


  • Lean meats
  • Poultry fish
  • Eggs


  • Grapefruit
  • Oranges
  • Sweet limes
  • Avocados
  • bananas
  • Pears
  • Melons
  • Cherries
  • Grapes
  • Guavas
  • Apple
  • Watermelon
  • Pomegranate
  • Mangoes

Whole grain

  • Whole grain bread
  • Cereals
  • Crackers
  • Pasta

Please take a good, healthy diet and do not forget to take your prenatal as they provide all the nutrients required in pregnancy holistically.

Second Trimester Pregnancy Food Chart – What to eat?

As we move on to the second trimester, a healthy diet consists of carbohydrates, fats, protein, vitamins, minerals, calcium, and magnesium.


  • Broccoli
  • Green beans
  • Carrots
  • Cabbage
  • Okra


  • Apricots
  • Guava
  • Oranges
  • Mango
  • Pears
  • Pomegranates
  • Avocados
  • Bananas


  • Milk
  • Plain Yogurt
  • Greek Yogurt
  • Pasteurized Cheese
  • Avoid having any unpasteurized products during pregnancy, as these may contain some bacteria that can cause serious pregnancy complications.
  • Make sure you drink pasteurized milk and juices.


  • Lean meats
  • Nuts
  • Tofu and tempeh
  • Eggs
  • Fish (cooked, not raw)
  • Peas
  • Beans
  • Lentils

Do not forget to drink at least 8-10 glasses of water during all the trimesters and avoid taking any food without consulting your doctor if you have any existing health condition. Also, take your prenatal on time and don’t miss any routine checkups.

Third Trimester Pregnancy Food Chart – What to eat?

As we move on to the third trimester, you need more calories and healthy food as now the speed of growth of your baby is 3x and you may feel a little loss of appetite, but this trimester requires more attention and a very active diet.

Now is the time to prepare for delivery, drink lots of water, incorporate special foods in your diet to help you to soften your cervix, induce labor, and make you ready for delivery.

In the third trimester, a pregnant woman may experience little pain, swelling, uneasiness, and some anxiety too, and it’s totally fine.

Try to always be positive, exercise for ease in delivery, and don’t forget to meditate as it’ll help you to combat apprehension and calm your nerves during labor.

  • Meat
  • Dairy products
  • Eggs
  • Wheat bran
  • Beans
  • Oranges
  • Bananas
  • Sweet lime
  • Carrots
  • Chickpeas
  • Almonds
  • Avocado
  • Red bell peppers
  • Dry fruits
  • Edamame
  • Salmon
  • Yogurt
  • Water
  • Oats
  • Beans
  • Pumpkin seeds
  • Peanut Butter

How to ensure I get all the nutrition I require during pregnancy?

Prenatal vitamins help you get all the nutrients holistically as it is hard to keep up with the food intake all the time during pregnancy. Moreover, in pregnancy, you require more nutritious and healthy food to grow a healthy baby.

Best Prenatal Vitamin available in the market

If you are advised to have numerous prenatal vitamins by your gynecologist, and you are anxious about gulping down multiple pills, do not worry, there is a solution.

Trimacare from Plus Plus Life Sciences is a one-stop single-pill solution for your prenatal needs. It delivers all the required nutrients for each trimester, and it is specifically designed for pregnant women. Trimacare is available in different colors trimester-wise, which makes it convenient for use. It also helps to combat all the unusual pregnancy symptoms, and it does not cause constipation, fatigue, and uneasiness like other artificial supplements and is highly absorbent. Trimacare is 100% plant-based, made up of all-natural ingredients.

Trimacare has 3 different versions, each for a different trimester.

Trimacare 1 is designed for the first phase of pregnancy and contains all the essential micronutrients needed in the first trimester.

Trimacare 2 prepares you for the next phase of pregnancy by providing all the nourishment needed in the second phase of pregnancy, also helps to combat constipation and other common symptoms. It is available in two packs – morning pill and evening pill.

Trimacare 3 comes delivers all the nourishment required in the third stage of pregnancy with one pill each in morning and evening.

What not to eat in pregnancy

  • Do not forget to take your prenatal vitamins.
  • Do not consume raw papaya, as it can lead to miscarriage.
  • Do not consume Aloe Vera juice, as it can trigger contractions, vomiting, and diarrhea, which can cause an imbalance in electrolyte levels in the body.
  • Raw eggs should be avoided entirely in pregnancy as they have a high risk of containing the salmonella virus, which can cause multiple complications in pregnancy. Be mindful of what you are eating as moose, mayonnaise, sauce, and various other desserts contain raw eggs.
  • You may crave salty food during pregnancy; however, a high concentration of salt in the body increases the risk of swelling due to high water retention.
  • Street food should be strictly avoided due to hygienic reasons, and stale food is not healthy in pregnancy.
  • Avoid fasting.
  • Limit your caffeine intake.
  • Don’t forget to drink at least 8-12 glasses of water daily.

With a good diet, don’t forget to give yourself some love, meditate, exercise, and do what you like. Pregnancy is a beautiful experience. Try to be optimistic and take care of your mental health too.

Frequently Asked Questions:

1. What are the essential nutrients pregnant women should include in their diet?

Omega-3 fatty acids, protein, folate, iron, and calcium are all important nutrients for pregnant women.

2. Can I eat sushi during pregnancy?

It’s generally prescribed to keep away from crude or half-cooked fish during pregnancy because of the risk of foodborne sicknesses.

3. Should I limit caffeine intake during pregnancy?

To reduce the risk of adverse effects on the unborn child, it is recommended to consume no more than 200 milligrams of caffeine per day while pregnant.

4. Are there any foods pregnant women should avoid?

Pregnant ladies ought to stay away from specific food sources like unpasteurized dairy items, crude or half-cooked meat, fish high in mercury, and shop meats because of the risk of foodborne ailments.

5. How can I ensure I’m getting enough nutrients during pregnancy?

Focus on eating a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and dairy products to make sure you get enough nutrients during pregnancy. Additionally, if your healthcare provider recommends it, taking prenatal vitamins can help make up for any nutritional deficiencies.