Diet Chart for 1 to 3 Months of Pregnancy

September 5, 2025

The first three months of pregnancy are a time of incredible change and growth for both you and your baby. What you eat now plays a big role in supporting your energy, nurturing your baby’s early development, and setting the stage for a healthy pregnancy. This guide will help you plan a balanced diet for the first three months of pregnancy, focus on essential nutriXents, and make mindful choices during your first trimester.

Why a Balanced Diet is Important in Early Pregnancy

The first three months of pregnancy, also called the first trimester, are a crucial period for the baby’s growth and development. During this time, your body requires essential nutrients to support the formation of vital organs and overall early fetal development.

It’s not the quantity of food, but the quality that matters. A balanced diet ensures your body provides essential vitamins, minerals, and proteins needed for a healthy start.

Key benefits of a healthy diet during the first three months of pregnancy include:

Provides essential nutrients like folate, iron, calcium, and vitamins necessary for the development of the baby’s organs, bones, and tissues.
Adequate folic acid intake in early pregnancy helps prevent neural tube defects in the baby’s brain and spinal cord.
Supports healthy weight gain, reducing risks associated with excessive or insufficient weight during pregnancy.
Helps maintain stable blood sugar levels, lowering the risk of gestational diabetes.
Ensures the mother has the energy and nutrients required for pregnancy, labour, and postpartum recovery.

READ: 4 Early Pregnancy Symptoms That No One Speaks About

Essential Nutrients and Their Sources to Focus on in the First Trimester

Nutrient	Importance in First Trimester	Food Sources
Folate (Folic Acid)	Supports neural tube development and prevents birth defects	Leafy green vegetables, legumes, egg yolk, liver, and citrus fruits
Iron	Helps produce extra blood for both the mother and baby, and prevents anaemia	Lean red meat, poultry, lentils, spinach, and beans
Calcium	Essential for developing the baby’s bones, teeth, and heart function	Milk and dairy products, leafy green vegetables, and fish
Protein	Supports the growth of fetal tissues and maternal organs	Eggs, lean meat, fish, dairy, legumes, and nuts
Vitamin D	Aids calcium absorption and bone development	Sunlight, fortified milk, and fatty fish
Vitamin C	Supports immunity and iron absorption	Citrus fruits, strawberries, bell peppers, and tomatoes
Omega-3 Fatty Acids	Promotes brain and eye development	Fatty fish (salmon, scallops, and sardines), flaxseeds, and walnuts
Iodine	Crucial for thyroid function and brain development	Iodised salt, dairy products, and seafood
Zinc	Supports cell growth and immune function	Meat, shellfish, legumes, and nuts

What to Eat When Pregnant in the First Trimester?

Creating a structured weekly diet chart for the first trimester is an effective way to support your baby's growth and ensure your own nutritional well-being. Here's a detailed week-wise 1 to 3-month pregnancy diet for Indians:

Week	Meal	Vegetarian Options	Non-Vegetarian Options
1	Breakfast	Oats porridge with banana slices and chia seeds	Oats porridge with banana slices and chia seeds + boiled egg
	Mid-Morning Snack	Handful of almonds, walnuts, and seasonal fruit	Handful of almonds, walnuts, and seasonal fruit
	Lunch	Salad with grilled paneer, cucumber, tomato, carrots + lemon dressing	Salad with grilled chicken, cucumber, tomato, carrots + lemon dressing
	Afternoon Snack	Yoghurt with flaxseeds	Yoghurt with flaxseeds
	Dinner	Dal with 2 whole wheat rotis + vegetable sabzi	Dal with 2 whole wheat rotis + grilled fish + vegetable sabzi
	Bedtime Snack	Warm milk with a pinch of turmeric	Warm milk with a pinch of turmeric
2	Breakfast	Seasonal fruits (mango, papaya, and pomegranate) + dry fruits	Seasonal fruits + dry fruits + boiled egg
	Mid-Morning Snack	Roasted chana or sprouts	Roasted chana or sprouts
	Lunch	Kathi roll with grilled paneer + salad	Kathi roll with grilled chicken + salad
	Afternoon Snack	Vegetable sticks with hummus	Vegetable sticks with hummus
	Dinner	Grilled tofu or paneer + quinoa + steamed beans	Grilled fish + quinoa + steamed beans
	Bedtime Snack	Milk with soaked almonds	Milk with soaked almonds
3	Breakfast	Besan cheela with vegetables or scrambled eggs with spinach	Scrambled eggs with spinach, tomatoes, and onions
	Mid-Morning Snack	Seasonal fruit + handful of seeds (pumpkin and sunflower)	Seasonal fruit + handful of seeds
	Lunch	Quinoa and sprouted moong salad with lime	Quinoa and sprouted moong salad + grilled chicken
	Afternoon Snack	Yoghurt with berries	Yoghurt with berries
	Dinner	Soya chunks stir-fry with bell peppers, broccoli, carrots + brown/white rice	Lean chicken stir-fry with bell peppers, broccoli, carrots + brown/white rice
	Bedtime Snack	Warm milk with a pinch of cinnamon	Warm milk with a pinch of cinnamon
4	Breakfast	Almond milk smoothie with protein powder + banana and berries	Almond milk smoothie + protein powder + boiled egg
	Mid-Morning Snack	Handful of nuts + seasonal fruit + roasted makhana	Handful of nuts + seasonal fruit + roasted makhana
	Lunch	Baked sweet potato with spiced paneer	Baked sweet potato with spiced chicken
	Afternoon Snack	Fruit chaat	Fruit chaat
	Dinner	Baked paneer with masala corn and steamed peas	Baked rohu fish with masala corn and steamed peas
	Bedtime Snack	Warm milk with turmeric	Warm milk with turmeric

Before following the 1 to 3 month pregnancy diet chart, consult your doctor to discuss alternatives if you have any allergies to the foods listed above.

Foods to Avoid in the First Trimester

Now that you know what to eat during the first trimester of pregnancy, it’s equally important to be aware of foods to avoid:

Raw or undercooked seafood, eggs, and meat may carry harmful bacteria or parasites that can affect both mother and baby.
High-mercury fish such as shark, swordfish, king mackerel, and tilefish can harm the baby’s developing nervous system.
Unpasteurised dairy and soft cheeses, such as brie, feta, and blue, may contain Listeria and can cause illness.
Processed junk foods are high in sugar and unhealthy fats, provide little nutritional value, and may contribute to excessive weight gain.
Caffeine should be limited, as excessive intake can affect fetal growth.
Alcohol and smoking should be completely avoided due to their risk of causing birth defects and developmental issues.

READ: Diet & Nutrition for New Mom

Tips for a Healthy First Trimester Diet

Additional tips to follow while following a balanced first 3-month pregnancy diet:

Use smaller plates at meals to naturally control portion sizes and ensure a balanced intake of nutrients without overeating.
Stay well-hydrated by drinking 6-8 glasses of water daily to support digestion and overall health.
Be cautious with medications. Always consult your doctor before starting any new medicines during pregnancy.
Include safe, regular physical activity, such as walking or prenatal yoga. Speak with your doctor to determine exercises suitable for the first trimester.

READ: Your 1st month Pregnancy Diet Chart

Conclusion

The first three months of pregnancy are a crucial time for both you and your baby. Eating a balanced diet during this period helps support your energy, provides the nutrients your baby needs to grow, and sets the stage for a healthy pregnancy. Focus on wholesome foods, stay hydrated, move safely, and consult your doctor whenever necessary. Small, mindful choices now can make a big difference for you and your little one.

For expert guidance on nutrition and prenatal care, consult the specialists at Apollo Cradle. This women’s and children’s hospital, present across several metro cities in India, has some of the best fetal medicine specialists, obstetricians, gynaecologists, and other healthcare experts to support both you and your child.