Nutrition Plan During and Post Pregnancy

Pregnancy Nutrition Diet

Today, we are going to demonstrate you what to take during pregnancy and after pregnancy. If you visit any nutritionist or dietician, then trust me you have to pay huge bucks, because a nine-month nutrition plan will cost you so many bucks.


 If any women are underweight and are planning for a baby, then our first suggestion will be to gain weight. For this, consult your doctor before planning baby.

If a woman is overweight, then the same condition is for her. She has to reduce her weight up to the particular point. To know that weight you can consult your doctor because you need to feed nutrients to your baby not fat. During the pregnancy time, your weight will increase by one pound every month. After around seven months, you will gain around 30 pounds of weight including the baby’s body weight.


Now, here is the list of things that are much needed for women during pregnancy:


Nutrition Plan During and Post Pregnancy
Nutrition Plan During and Post Pregnancy

 Your diet must be rich in Vitamin-c. It is for the immune system. During pregnancy, you don’t want to get ill. When you get ill you will not be able to supply nutrients; your body will not be optimal. Sickness can affect your baby also. Now, from which food you can get Vitamin-c. Here is list down below from where you can have Vitamin-c:

  • Guava
  • Orange
  • Pomegranate
  • Papaya
  • Mango
  • Broccoli
  • Tomatoes
  • Bell Peppers (Red, Green, Yellow)

You must add 2-3 servings of vitamin-c in your daily diet. You can add any of the two or three items in a single day. Daily recommendation of vitamin-c for women is 80-100gm.

Folic Acid

Nutrition Plan During and Post Pregnancy

 This is must need for women. Folic acid is nothing but Vitamin-B9. When there is a deficiency of folic acid during pregnancy, then there is a huge chance of a baby having defected bone. So, it is critical. No, you can have this from below written food items:

  • Broccoli
  • Spinach
  • Cauliflower
  • Okra
  • Beets
  • Corns
  • Carrots
  • Legumes

These items must be there in your diet. Please use organic vegetables, because non-organic vegetables contain pesticides and it kills folic acid.

Daily dose: 400-500mcg (microgram). You can have 2-3 servings from the above-written items


Nutrition Plan During and Post Pregnancy

To improve blood pressure. Your blood pressure should not be higher or lower; it must be maintained. You must remember that if you are having any problem that your baby will inherit that problem. You can have potassium from various food items such as:

  • Banana
  • Spinach
  • Sweet Potato
  • Mushrooms
  • Coconut Water

Now, the daily recommendation of potassium is 4500-5000mg. You can add three servings from above food items. You must have coconut water daily.


Nutrition Plan During and Post Pregnancy
Nutrition Plan During and Post Pregnancy

You all know why calcium is essential in our diet; it is for healthy bones of a child. It will strengthen children as well as parent bones. Now, from where you can have the calcium:

  • Milk
  • Yogurt
  • Broccoli
  • Cheese
  • Almonds
  • Almond milk
  • Green beans

Daily dose- (1000-1200mg) daily dose. If you are not getting daily dosage with food, you can also have supplements. But use only under doctor’s recommendation.

Fiber Rich Diet

Nutrition Plan During and Post Pregnancy
Nutrition Plan During and Post Pregnancy

Everyone needs fiber in their body. For, pregnant women there should not be constipation problem. Every day, the parent has to remove waste from the body in the form of stool, either soluble or insoluble waste. For preventing you must have fiber rich food.

Here is the list of items from where you can have fiber:

  • Apple
  • Pear
  • Peas
  • Oats
  • Brown Rice
  • Nuts
  • Seeds
  • Legumes

Daily dose: 20-25gm

Post Pregnancy

In the post pregnancy, you have to follow the same diet as written in the during pregnancy diet. Workout must be there after pregnancy. It will help in removing pain, and proper blood flow which intern improves flexibility makes hormone balance and prevent the body from after pregnancy problems like the disk problem.

So, that’s all from the during and post-pregnancy nutrition plan. Stay Connected for more 🙂