4 to 6 month pregnancy diet chart
In months 4 to 6 your appetite returns and the baby grows quickly. You need about 340 extra calories a day, roughly one small extra meal, with more protein, iron and calcium: daal, eggs, palak, meat, milk and dahi. Typical weight gain for a woman of normal weight is 0.4 to 0.5 kg a week.
Key nutrients in months 4 to 6
| Nutrient | Why it matters | Pakistani sources |
|---|---|---|
| Iron | Makes extra blood for you and the baby; prevents anaemia | Daal, chana, palak, methi, meat, chicken liver |
| Calcium | Baby's bones and teeth; protects your own bones | Milk, dahi, lassi, paneer, small fish |
| Protein | Baby's growth, your breast and uterine tissue | Eggs, chicken, fish, daal, chana, milk |
| Vitamin C | Helps you absorb iron from plant foods | Kinnow, orange, lemon, tomato, guava |
| Fibre and water | Prevents constipation, which is common now | Daliya, whole-wheat roti, sabzi, fruit; 8 to 10 glasses of water |
If you had a gap in your tests, your gynaecologist usually checks haemoglobin, sugar (the glucose tolerance test often at 24 to 28 weeks) and thyroid in this trimester. See the pregnancy sugar diet chart if your sugar is high.
Sample one-day diet chart for months 4 to 6
| Nashta · 8:30 | 2 chapati, 1 egg or ½ katori daal, 1 glass boiled milk | protein + calcium |
|---|---|---|
| Mid-morning | 1 orange or kinnow with a handful of almonds and walnuts | vitamin C |
| Lunch · 1:30 | Daal or chicken or fish, palak or other green sabzi, salad, 2 chapati, 1 katori dahi | iron + folate |
| Evening · 5:00 | Dahi or lassi without sugar, roasted chanay, 1 fruit | calcium |
| Dinner · 8:00 | Sabzi, daal or chicken, 1–2 chapati, raita | light |
| Before sleep | 1 glass of milk with 2 dates | optional |
See your doctor and a dietitian first if
- You have anaemia, high blood pressure or high sugar in pregnancy
- You are carrying twins
- You were told the baby is small or growing slowly
- You are gaining weight much faster or slower than expected
In these cases a general chart can be wrong for you. Book an online consultation.
Second trimester diet: common questions
How many extra calories do I need in the second trimester?
About 340 extra calories a day, which is roughly one extra small meal, such as a glass of milk, a fruit and a handful of nuts. You do not need to eat double.
How much weight should I gain in months 4 to 6?
For a woman with a normal weight before pregnancy, about 0.4 to 0.5 kg a week is typical. If you were underweight you gain a little more, and if you were overweight a little less. Your gynaecologist tracks this at each visit.
How do I improve haemoglobin in the second trimester?
Eat iron-rich foods daily (daal, chana, palak, meat, chicken liver) with vitamin C, take iron tablets as prescribed, and avoid chai or milk within an hour of the tablet. Iron is often started around this stage.
What helps with heartburn and acidity?
Eat smaller meals, avoid lying down for 2 hours after eating, cut very spicy and fried food, and keep your head raised while sleeping. Tell your doctor if it is severe before taking any medicine.
Do I need calcium supplements?
Many pregnant women need about 1,000 mg of calcium a day. Milk, dahi, and small fish give a good part. Calcium tablets are advised by many doctors; ask yours and keep them apart from iron tablets by a few hours.
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.