Pregnancy Diet Chart for 1st Trimester | South Indian

south indian diet chart for pregnancy

The first 13 weeks are collectively called first trimester. It is an important trimester in which  baby needs nutrients for all the vital organs formation. In spite of morning sickness and nausea, we should take care of the tiny baby's health. 

South Indian pregnancy diet is a bit different from others. More importance is given to taste. At the same time, we believe in a diet which is balanced, compensating the nausea and managing problems like constipation, gas trouble or ulcers. 

This chart or diet suggestion was given to me by my doctor, when I was pregnant with Reshmi. I consulted  Dr. Kalaivani . She suggested the diet and concentrated on vitamins. She advised a normal weight gain.

Shall we see how the diet chart looks like ?  Read this general advice first.

indian diet during pregnancy in first trimester


Morning 6 to 7 am
  1. A glass of milk with 1/2 teaspoon of sugar and some health drinks like sathumaavu  OR
  2. Homemade badam drink or 10 soaked almonds
Note: It is better to get up early in the morning, brush and have a cup of milk. If you have a severe morning sickness, you can simply sleep after the morning milk. But it is must to drink something early in the morning.If your nausea is not too much, you can eat 5 to 10 soaked almonds. it is good for health.

Breakfast 8.30 to 9.30 - Include an apple with any one breakfast from the list below
  1. 4 idlis or 3 dosas with chutneys or sambar or non-veg kuruma
  2. any milkshake or juices (to tackle morning sickness)
  3. 1 cup of sathu maavu kanji
There are some occasional dishes.. You should not eat them more. It might result in weight gain, heart burning sensation or vomiting.
  1. one cup of Pongal with sambar, occasionally
  2. 4 pooris with masala, occasionally
  3. Appam with Paya occasionally
Note: Never skip breakfast. it is wrong to skip breakfast. it is a sin, during pregnancy. So please have something for breakfast. It should be light and easily digestible.

Mid Morning 10.30 to 11 - Include one from the list below
  1. Mosambi Juice OR Orange Juice OR
  2. Pomogranate Juice OR a bowl of tangy fruit salad 
  3. Any Vegetable Soup or Mutton Bone Soup
Note: This helps to take care of nausea or giddiness. Also it is possible to take lots of citrus only during this semester. So try to include juices. It is healthy.

Lunch 12.30 to 1.30 - Include one from the list below
  1. VEG MEALS - a cup of rice, a cup of vegetable kootu or poriyal, a cup of sambar or kuzhambu, a small bowl of keerai in alternate days
  2. SIMPLE MEALS - 2 chapathis with a bowl of vegetable curry or non-veg curry (with less oil)
  3. NON-VEG MEALS - a cup of rice with little non-veg side dish, little RASAM for digestion
  4. Variety Rice like Lemon Rice, Puliyogare or Curd Rice with Poriyals
  5. you can have pickles and fried items, occasionally
  6. you can also have one egg per day, if you don't suffer from gas related troubles
Note: Usually people like lemon rice or puliogare. you can have them instead of rice. Always use little toor dhal to get rid of gas trouble. You can use moong dhal in the place. It is better to avoid broiler chicken.

Afternoon Snack 3 to 4 - Include one from the list below
  1. 2 Fiber Biscuits with milk (no coffee no tea)
  2. one fruit or little berries or fruit salad
Note: At this time, the cravings will be more. You will not get satisfied with anything. It may drag you to an unhealthy choice of eating. So try the snacks from the list to be healthy. If you are not actually interested in having this afternoon snack, try to have evening snack.

Evening Snacks 5 to 6 - Include one from the list below
  1. a bowl of soup (mutton, chicken, vegetables, tomato or keerai)
  2. one sambar vada (urid dhal vada)
  3. one curd vada (urid dhal vada)
  4. juices
  5. simple chaat items 
  6. a cup of milk with health mix and 2 biscuits
  7. pakoras occasionally
Note: If you are working, try to have some healthy option from your office canteen. you could carry soups and heat them to use. If you don;t have any other option, please carry some good biscuits and have it along with milk. no coffee or tea please :)

Night 8 to 9 - Include one from the list below
  1. 3 idlis or 2 dosas variety of chutneys or sambar (any 2 days in a week, you can have millets)
  2. 2 chapathis with vegetable kurma or egg kurma
  3. a cup of wheat upma with a banana
  4. curd rice with thogaiyal or vathal kuzhambu, occasionally
Note: It is not good to have more fruits at night. It is not good to have keerai in night. Keep this in mind. If possible please avoid non-veg food items in night time.

Late Night - It is completely optional
  1. a cup of milk with health mix OR
  2. a cup of badam milk
Note: Mix water with milk and skim it. Don't use anything low fat. Also add half sugar. 

south indian pregnancy diet chart

I hope this South Indian Pregnancy Diet Chart, which is a sample is useful for you. This Indian Pregnancy Diet Chart is a balanced diet chart for pregnant lady.

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authorHi. This is Sabari. I am the author of this blog. You can check out my weight loss story and more about me here.
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