During pregnancy, a woman’s nutritional needs increase significantly — for the proper growth of her baby’s brain, blood, and body, and for ensuring a healthy delivery and a strong immune system in the newborn.
Pregnancy Meal Plan (Sample Day)
Morning (Breakfast)
- 1 boiled egg + oats → Protein & Iron
- 1 glass of low-fat milk → Calcium & Vitamin D
- 1 banana or apple → Fiber & Potassium
- A few almonds → Healthy fat & Folate
Mid-Morning Snack
- Fruit salad (guava, orange, papaya) → Vitamin C & Fiber
- Sour yogurt (tok doi) → Probiotics & Calcium
Lunch
- Roti or rice + lentils (dal) + chicken/egg → Carbs, Protein & Iron
- Vegetables (palong shak, lau, etc.) → Fiber & Iron
- 1 glass of water → Hydration
Evening Snack
- Roasted or boiled chickpeas (chola) → Iron & Protein
- Low-sugar biscuits → Light energy boost
Dinner
- Rice or roti + boiled egg + paneer → Protein
- Soup or vegetables → Nutrition & Easy digestion
- 1 glass of warm milk → Supports better sleep
Key Nutrients Needed During Pregnancy
Nutrient | Sources | Function |
Iron | Egg, dal, spinach, chickpeas | Builds blood, prevents anemia |
Calcium | Milk, yogurt, green veggies | Develops strong bones |
Folic Acid | Banana, almonds, spinach | Supports baby’s brain & spine |
Protein | Egg, fish, chicken, dal | Builds tissue & muscle |
Vitamin D | Sunlight, milk | Bone & immune health |
Omega-3 | Hilsa, oily fish, walnuts | Baby’s brain development |
What to Avoid During Pregnancy
- Raw milk or raw eggs → Risk of infection
- Excess tea or coffee → Too much caffeine can be harmful to the baby
- Fast food or street food → May cause digestion issues & infections
- Soft drinks/cold drinks → High in sugar & artificial chemicals
Most Important: Stay Hydrated
- Aim for at least 8–10 glasses of water per day
- Add options like coconut water, lemon water, or fruit juices (natural)
Every bite you take is not just for you — it’s also for your growing baby.
Make sure your meals are filled with nutrients, love, and care to support a healthy pregnancy.
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