Best Diet & Nutrition for Fertility & Pregnancy Years
Fertility & Pregnancy Years: Nutrition Guide for Women
Fertility and pregnancy are times of enormous hormonal changes. Whether you are preparing for conception, pregnant, or recovering postpartum, your body needs more energy and specific nutrients to support you and your baby’s growth.
Why Nutrition Matters at This Stage
Nutrition during this period directly affects fertility, pregnancy outcomes, and postpartum recovery. Adequate nutrients support healthy ovulation, reduce pregnancy complications, and boost postpartum healing. For the baby, maternal nutrition influences growth, brain development, and lifelong health.
Main Nutritional Requirements
According to WHO and Indian Council of Medical Research (ICMR) guidelines:
- Energy: +300 kcal/day during pregnancy (total ~2300–2500 kcal depending on trimester & activity)
- Protein: 60–70g/day (supports baby’s growth, placenta, and maternal tissues)
- Fat: 25–30% (focus on omega-3, ghee, nuts, seeds)
- Carbohydrates: 45–55% (whole grains, millets, fruits, vegetables)
- Iron: 27 mg/day (critical due to increased blood volume & baby’s needs)
- Calcium: 1200 mg/day
- Folate: 600 mcg/day (reduces risk of birth defects)
- Vitamin D, B12, Zinc, Iodine: Essential for mother’s immunity & baby’s brain development
Common Mistakes & Red Flags
❌ Eating for two → unnecessary weight gain
❌ Skipping iron/calcium supplements → anaemia, weak bones
❌ Too much refined sugar & fried food → gestational diabetes, acidity
❌ Low hydration → constipation, fatigue
Red Flags to Watch: Severe nausea/vomiting, persistent fatigue, swelling, high blood pressure, or very low weight gain in pregnancy.
Sample 1-Day Indian Menu Plan
| Meal | Food Choices |
|---|---|
| Breakfast | 2 moong dal chillas with paneer filling + 1 glass fortified milk with saffron |
| Mid-Morning Snack | Fruit bowl (banana + orange + apple) + handful of soaked almonds & dates |
| Lunch | 2 phulkas + methi aloo sabzi + masoor dal (iron-rich) + cucumber-carrot salad + 1 glass buttermilk |
| Evening Snack | Sprouts bhel with onion, tomato & lemon + 1 coconut water |
| Dinner | Jeera rice + palak paneer + lauki sabzi + glass of warm turmeric milk |
| Bedtime | 1 small bowl of papaya (aids digestion) or soaked figs |
• Take iron + folic acid supplements as prescribed
• Eat small frequent meals to reduce nausea & acidity
• Stay hydrated with water, buttermilk, coconut water
📞 Want Personalised Nutrition Guidance?
Every pregnancy is unique. If you want a customised nutrition plan for fertility, pregnancy, or postpartum recovery, chat with our nutritionist directly on WhatsApp:
Click here to chat with our Nutritionist
⚠️ Disclaimer
This blog is for general education. Nutrition needs during pregnancy vary based on health, trimester, and medical history. Always follow your doctor’s or gynaecologist’s advice before making dietary or supplement changes.
