How much extra should you eat in pregnancy?
You do not need to “eat for two”. In the first trimester most women need no extra calories. In the second trimester you need about 340 extra calories a day, and in the third about 450 — roughly one extra healthy snack or small meal. Protein needs rise by about 25 g a day from the second trimester. The generator adds these amounts for you; enter your weight from before pregnancy.
Trimester-wise pregnancy diet chart
| Trimester |
Extra per day |
Focus on |
| 1st (weeks 1–12) |
No extra calories |
Folic acid, small frequent meals for nausea, hydration |
| 2nd (weeks 13–27) |
~340 kcal + ~25 g protein |
Iron, calcium, protein at every meal |
| 3rd (weeks 28–40) |
~450 kcal + ~25 g protein |
Iron, fibre for constipation, smaller meals for heartburn |
Key nutrients and where to find them
- Folic acid: 400 mcg supplement daily, plus green leafy vegetables, chana and oranges
- Iron: spinach, rajma, chana, jaggery, dates, eggs, lean meat — take with vitamin C (lemon, amla, guava)
- Calcium: milk, curd, paneer, ragi, sesame (til)
- Protein: dal, paneer, curd, eggs, fish, chicken, soy
- Omega-3: walnuts, flaxseed, low-mercury fish such as salmon or sardines
Foods to avoid during pregnancy
- Raw or undercooked eggs, meat and fish
- Unpasteurised milk and soft cheeses
- High-mercury fish (shark, swordfish, king mackerel)
- Alcohol — no amount is known to be safe
- More than 200 mg caffeine a day (about 2 cups of tea or 1–2 cups of coffee)
- Raw papaya and excess pineapple (traditional caution — the generator leaves these out)
Frequently asked questions
What should I eat in the first trimester?
Eat small, frequent meals and plain foods such as toast, khichdi, curd rice and bananas if you feel sick. Keep taking folic acid. You do not need extra calories yet.
How much weight should I gain in pregnancy?
It depends on your weight before pregnancy: about 12.5–18 kg if underweight, 11.5–16 kg at a healthy weight, 7–11.5 kg if overweight and 5–9 kg if obese. Your doctor will guide you.
Is a vegetarian diet enough in pregnancy?
Yes, with planning. Include dal, paneer, curd, soy and nuts for protein, iron-rich foods with vitamin C, and take the iron, calcium and B12 supplements your doctor prescribes.
Can I eat papaya during pregnancy?
Fully ripe papaya is generally considered safe, but unripe or semi-ripe papaya contains latex that may trigger contractions. Many Indian families avoid it altogether, so the generator leaves it out.
Sources: ACOG: Healthy eating during pregnancy · NHS: Foods to avoid in pregnancy · IOM weight gain guidelines
Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.
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