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In your first trimester, you need to eat folate-rich foods as well as take a folic acid supplement. We've highlighted in light
orange foods that are rich in folic acid. You'll need plenty of iron-rich foods as well to help your body make red blood cells for
your growing baby. We've highlighted in green foods that contain iron.
If you're feeling nauseous, foods rich in vitamin B6 may help with morning sickness. We've highlighted in brown foods that are
rich in vitamin B6. Throughout pregnancy, you need to limit your caffeine intake as it can pass on to your baby. We have
highlighted in dark orange the foods containing caffeine.
Tip: Drink orange juice or lemonade (nimbu pani) with iron-rich fruit or vegetables to help your body absorb the iron.
• Wheat porridge Guava • Red lentils (masoor) dal • Coconut water • Fenugreek (methi)
(daliya) with dried fig (amrud) • Potato and runner (nariyal pani) chicken
Monday
wholewheat toast (nashpati) • Bottle gourd (lauki) sabzi • Roasted • Bitter gourd (karela)
• Mango (aam) • Curd (dahi) peanuts sabzi
milkshake • Chapati/rice (moongphali) • Chapati/rice
• Oats (jai) upma with Grapes • Horse gram (kala • Sattu drink • Mince meat and
Wednesday
salad milkshake
chutney cucumber (pyaaz tamatar broccoli and beans
• Ginger tea kheera) raita (khumb, hari gobhi,
• Roasted papad beens)
• Boiled potatoes
• Sprouts sandwich Sapodilla • Black lentil (urad) dal • Buttermilk • Chicken curry
• Coconut water (nariyal (chikoo) • Capsicum onion (shimla (chhaach) • Pointed gourd and
Friday
(besan) cheela (kharbooja) • Cumin potato (jeera (ananaas) lassi • Round gourd (tinda)
• Mint (pudina) chutney aloo) sabzi • Flattened rice sabzi
• Sweet lime • Rice with peas • Chapati/rice
(mausambi) juice (matar poha)
• Scrambled egg Banana • Spinach and cottage • Wood apple • Prawns (jhinga) in
(bhurji) (kela) cheese (paalak paneer) (bael) sharbat coconut milk
Sunday
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