7 to 9 month pregnancy diet chart
In the last three months you need about 450 extra calories a day, but the baby presses on your stomach, so eat 5 to 6 small meals instead of 3 big ones. Keep iron, protein and calcium high, limit salt and sugar, drink plenty of water and stop eating 2 hours before lying down.
Warning signs: call your doctor the same day
- Severe headache, blurred vision or flashing lights.
- Sudden swelling of the face or hands.
- Pain under the ribs on the right side, or repeated vomiting.
- Reduced baby movement, bleeding or leaking fluid.
These can signal high blood pressure (pre-eclampsia) or other problems and need medical care, not diet changes. Read the pregnancy diet plan for foods to avoid in pregnancy.
Sample one-day diet chart for months 7 to 9
| Nashta · 8:30 | 2 chapati or 1 katori daliya, 1 egg, 1 glass milk | energy |
|---|---|---|
| Mid-morning | 1 fruit (kela, seb, papita) + a few almonds | small |
| Lunch · 1:30 | Daal or chicken or fish, green sabzi, salad, 1–2 chapati, dahi | iron |
| Evening · 5:00 | Khichdi (1 small katori) or roasted chanay, 1 glass lassi | light |
| Dinner · 7:30 | Sabzi, daal or chicken, 1 chapati | early, light |
| Before sleep | 1 glass of warm milk | optional |
See your doctor and a dietitian first if
- You have high blood pressure, high sugar or swelling with headaches
- You are carrying twins or the baby is small
- You have severe heartburn, or you vomit often
- You have severe anaemia
In these cases a general chart can be wrong for you. Book an online consultation.
Third trimester diet: common questions
How many extra calories do I need in the last three months?
About 450 extra calories a day, which is a little more than one small meal. Eating much more does not help the baby and can raise your risk of high sugar and a large baby.
How do I manage heartburn in the last months?
Eat 5 to 6 small meals instead of 3 large ones, stop eating 2 hours before lying down, avoid fried and very spicy food, and raise the head of your bed. If it stays severe, tell your doctor.
What should I eat if I have swelling in my feet?
Mild swelling in the evening is common. Reduce salt, keep your feet up and drink enough water. Sudden swelling of the face or hands with headache or blurred vision needs a doctor the same day.
Should I eat dates in the last weeks of pregnancy?
Dates are a nutritious snack, and a few a day are fine for most women. Small studies suggest eating dates in the last weeks may help labour, but the evidence is limited. Do not eat many if you have gestational diabetes.
Which foods should I limit in the last months?
Very salty food, sugary drinks, and large portions of rice or sweets. If your doctor is monitoring your sugar or blood pressure, follow their limits.
Should I keep eating well after delivery?
Yes. Breastfeeding needs about 330 to 400 extra calories a day, plenty of fluids, protein, iron and calcium. Do not diet in the first weeks. See the pregnancy nutrition service for postpartum support.
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.