1 to 3 month pregnancy diet chart
In the first three months of pregnancy you do not need extra food; you need the right food. Eat normal portions of chapati, daal, green sabzi, eggs, chicken, fruit and boiled milk or dahi, take folic acid as prescribed, and eat small meals every 2–3 hours if you feel sick.
What matters most in months 1 to 3
- Folic acid. Recommended from before conception until week 12 to protect the baby's spine and brain. Take the dose your doctor prescribes.
- Small, frequent meals. They help with nausea and keep energy steady.
- Folate and iron foods. Palak, methi, daal, chana, eggs and meat.
- Safe food. Fully cooked eggs and meat, boiled milk, washed fruit and sabzi.
- Fluids. Sip water through the day, especially if you vomit.
When you reach month 4, move to the 4 to 6 month pregnancy diet chart.
Sample one-day diet chart for months 1 to 3
| On waking | 1 slice of dry toast or 2–3 plain crackers before getting up, if you feel sick | for nausea |
|---|---|---|
| Nashta · 8:30 | 1 chapati, 1 well-cooked egg, ½ glass boiled milk | protein |
| Mid-morning | 1 fruit (kinnow, seb, kela) or a few almonds | small |
| Dopahar · 1:30 | Daal, palak or other green sabzi, 1 chapati, dahi | iron + folate |
| Shaam | Ginger chai (1 cup) + roasted chanay | small meal |
| Raat · 8:00 | Chicken or daal, sabzi, 1 chapati | light |
See your doctor first if
- You vomit many times a day or cannot keep water down
- You have diabetes, thyroid disease or high blood pressure
- You are carrying twins
- You had a previous pregnancy loss or complication
In these cases a general chart can be wrong for you. Book an online consultation.
First trimester diet: common questions
What should I eat in the first month of pregnancy?
Normal healthy home food in normal amounts: chapati, daal, green sabzi, eggs, chicken, fruit and boiled milk or dahi. You do not need extra food yet. Start or continue folic acid as your doctor prescribes.
What helps with vomiting and nausea in early pregnancy?
Small meals every 2–3 hours, dry toast or crackers before getting up, ginger chai, and avoiding oily and spicy food. Sip water between meals. If you cannot keep any food or water down, see a doctor the same day.
Which fruits should I avoid in the first trimester?
No common fruit needs to be avoided if it is washed well. The old advice to avoid papaya applies to unripe papaya; ripe papaya in normal amounts is generally considered safe. Ask your doctor if unsure.
I was underweight before pregnancy. Do I still need no extra food?
If your BMI was below 18.5 before pregnancy, you usually need extra food and steady weight gain from the start, not only later. Talk to your gynaecologist and a dietitian for a plan; do not wait until the second trimester.
How much weight should I gain in the first 3 months?
Very little, usually 0.5 to 2 kg. Some women lose a little because of nausea. Your doctor checks this at each visit.
Want a plan made for your body?
Send your weight, height, reports and goal on WhatsApp. A qualified dietitian makes your personal chart and adjusts it at follow-ups.