13 Week Pregnancy Diet – What To Eat and Avoid

13 Week Pregnancy Diet – What To Eat and Avoid

What to eat during 13 weeks of pregnancy? Here we share 13 weekly pregnancy diets. The diet of 13 weeks of pregnancy should therefore contain all the nutrients necessary for the baby’s development and development. However, this is a very important stage as the baby grows older in this stage, and how it will grow will depend on the nutrients you eat. Your morning sickness is almost gone now, and you have entered the best period of your pregnancy, the second trimester when there are very few limitations and a lot of inclination.

In a 13-week pregnancy diet plan, your focus should be on what you should eat and how much you are eating. It is important to note that overeating will increase your weight but will never affect your child’s rapid growth. It is therefore important that you stick to a balanced diet that includes enough fiber, calcium, iron and folic acid so that the baby gets all the nutrients it needs to grow well and grow well.

Food for 13-week pregnancy:

It is important to plan your diet for the second trimester. The following is a list of nutrients that should be part of your 13 week pregnancy diet.

Iron-rich foods

Blood levels increase in the 4th month. Increasing the amount of iron in the diet is important to meet the increased iron requirements in the blood. Iron-rich foods include





brown rice,

green leafy vegetables,

nuts and seeds,

dried fruit,

and eggs.

Fiber-rich foods 

In the fourth month of pregnancy, the hormone progesterone slows the digestive process as the uterus begins to grow to accommodate the growing baby, which eventually becomes constipated. Eating fiber-rich foods will ensure you have smooth bowel movements.

Fiber-rich foods include grains such as oatmeal, barley, bran, flax seeds, chia seeds, dried fruits such as almonds, pecans, pistachios and vegetables such as broccoli, artichokes, sweet corn, Brussels sprouts, green peas and fruits such as berries, figs, strawberries, bananas, apples and pears.

Calcium-rich foods 

To get strong bones in a baby, the body must be given enough calcium. The main sources of calcium are





and okra.

Proteins and Carbohydrates

Proteins act as building blocks for muscle and muscle and carbohydrates that provide energy to the body. High protein foods include





poultry etc.

While carbohydrates can be harvested from dairy, whole wheat bread, and starchy foods like potatoes, bread, rice, and pasta.

13 week pregnancy diet

13 Week Pregnancy Diet What Should You Eat?

Dairy Products:

Calcium is an essential nutrient for the proper growth and development of the baby. Milk is one of the nutrients that provide high levels of calcium. You should always include a good amount of dairy products. Foods such as milk, curd, low-fat cottage cheese are good calcium supplements. You should check the amount of fat before eating it.


Meat consumption is only possible without nausea. Include meat in the daily diet in the fourth month of pregnancy after it is gone. It is very important to eat well-cooked meat under hygienic conditions. Raw meat can carry a variety of bacteria at one time or another. The most important ingredient in meat is iron. The acquisition of iron is very beneficial for the development of the child.


It is very important to add a large amount of fiber to your daily diet. Foods such as whole grains, whole wheat bread and oats contain a good amount of fiber. You can add fiber to your diet during the 4th month of pregnancy which is very beneficial. It is recommended to have at least 25 grams of fiber each day. It helps to reduce constipation and also lowers blood pressure.


They all have a high content of essential vitamins and minerals. There are cases of acid or heartburn this month. It is therefore highly recommended that you eat fresh fruits of all kinds. Fruits like cantaloupe, strawberries, apricots, grapes, etc. give the baby good vitamins and minerals. It helps keep your baby healthy. Fruits contribute to your child’s development.

Iron-rich foods:

Iron facilitates the growth of your fetus and this month requires an increased amount of this nutrient. Iron also helps to produce blood in your body. Your body needs to produce 3-6 liters of blood during pregnancy. So consume meat, green vegetables, whole grains in large quantities to facilitate blood production.

Fatty Acids:

Along with the foods mentioned above, you should also have foods that contain fatty acids, nuts, and fresh fish. This is one of the most important 4month pregnancy foods that are most important in reducing the risks of pregnancy. Risks associated with premature labor, low weight at birth are reduced due to the discovery of these acids. The risks associated with any type of mental and emotional disability are also reduced.


We get amino acids from proteins and this is a key factor in the growth of immune cells. Most protein foods such as chicken, beans and eggs should be eaten regularly. This will ensure a complete increase of amino acids in your body. To add protein to your regular diet.

Whole Grain:

Whole grains are responsible for providing energy to the body. You also get fiber, B Vitamin B, and iron from whole grains. Include it in the fourth month of your pregnancy diet. They are a real source of energy for your baby and help with the formation of the placenta. You should try to get a whole grain of at least 48 grams each day.


Consumption of vegetables during pregnancy leads to many long-term benefits. It should be included in the 4th month of a pregnancy diet because of its health benefits. It also helps to reduce any risks associated with health inclusion

See also: Which Pregnancy Diet to Avoid Acid Reflux

13 Week Pregnancy Food What Should You Not Eat?

2nd month pregnancy diet chart in hindi

Soft Cheese:

One of the most important foods to avoid in pregnancy is soft cheese. Made from unpasteurized milk, they can be infected. Given the low water content, it is less likely to have any bacterial infection. You can have foods that contain hard cheese.

Malnutrition / Street food:

Having junk food or street food is one of our worst habits and while getting pregnant is very bad. The hygienic element is low and contains an excess of excess oil. Controlling your weight during and after pregnancy is very important. Consumption of street food can also cause food poisoning and other diseases.


You should avoid eating seafood at this time because it contains methyl mercury. This is a gene that often causes mental retardation. Marine fish should therefore be avoided to prevent any kind of birth-related dangers. Fish such as white tuna should be avoided altogether as they have high levels of mercury.


This often crosses the placenta and has serious side effects on the baby’s heart rate. It is very harmful to health if you have 200 mg more caffeine per day. Although moderate amounts of caffeine do not affect your health, long-term use in high doses is dangerous.


Alcohol affects your child more than you do. Alcohol use causes problems such as the fetal alcohol spectrum. It can cause various birth defects and should therefore be avoided at all costs. Alcohol enters your baby’s bloodstream and thus causes adverse effects on your baby.

Indian Diet Plan for 13 Weeks Pregnancy:

Pregnancy diet plan first trimester pdf

The following is a sample program of Indian food for 13 weeks pregnant. You can add and modify as per your need. The food here is divided into six sub-meals, and includes various products:

  • Before breakfast:
    Any of the following is equally nutritious, and you should have it as a pre-breakfast.
  • A glass of A2 cow’s milk.
  •  Almond milk.
  •  Milk.
  •  Dried fruit.
  •  Apple juice.
  •  Tomato juice.
  •  Breakfast:
  •  A healthy breakfast for 8 months of pregnancy can be.
  •  A bowl of fresh fruit.
  •  Daliya vegetables.
  •  Oats porridge.
  •  Whole wheat beans with ometes.
  •  Dense paratha and curd.
  •  Cutlet.
  •  Vegetable sandwich.
  •  Bambino Upma.


  •  Any type of soup that looks like this:
  • Tomato soup.
  • Spinach soup.
  • Chicken soup.
  • Carrot, beetroot, and drum soup.
  • Lunch should be anything or a combination of the following:
  •  Roti with a bowl of vegetables, dal, and rice.
  •  Paratha with a bowl of vegetables, dal, and rice.
  •  Paratha that filled a bowl of curd.
  • Dal tadka and jeera rice.
  •  Chicken soup and rice.
  • . Curd rice.
  • . Hello Tea.
  • . Maize cheese sandwich.
  • . Combined items.
  • . Samosa.
  • . Vegetable Cutlet.
  • . Cheese or vegetable sandwiches.
  • . Negotiation of nuts.
  • . Vegetable uttapam.
  • . Vegetable up.

. Dinner:

  • al, rice and green salad.
  •  Roti, Dal, khichdi.
  •  Vegetable kitchen.
  •  Full paratha and bowl of curd.

See More: Eating in the First Month of Pregnancy

Supplements during a 13-week pregnancy diet:

Your doctor will show you what support you should take to look at your condition. The following are the supplements a person needs to take during pregnancy.

  •  Iron Supplement – This is one supplement that the doctor recommends for all pregnant women. The addition of iron will ensure that the body gets enough blood and does not feel depleted.
  • Folic Acid – This supplement is a must for all pregnant women to avoid any form, especially in the neural cavity. This supplement, however, will only be discontinued once you are 12 weeks pregnant.
    Any other ingredients, if necessary, will be prescribed by your doctor depending on your medical condition such as gestational diabetes, high blood pressure, anemia, etc.


Weight gain during 13 weeks of pregnancy:

During pregnancy, a person needs to gain a total of 25-30 pounds, which can be divided into 2-4 kg during the first trimester and after that one pound per week. So during the 4th month, a person needs to put on well 1 pound a week which is 4 pounds in total. However, if you are overweight, your doctor may advise you to wear it slowly.

Some 13-week pregnancy diet tips:

Staying alert and aware while using any food during pregnancy is very important to have a healthy pregnancy. The following tips will help you manage your eating habits during pregnancy:

1. Ask your doctor before starting any new foods during pregnancy. Every pregnancy is different, so there will be a diet pattern. Food that fits one might not be the right choice for another.

2. If after eating any food you feel uncomfortable or experience some discomfort such as a rash, then avoid eating it until you return to your gynecologist.

3. Don’t give up on ghee for fear of gaining weight. A certain amount of fat is needed for your baby’s growth, which is why you should use a small portion each day.

4. Do not forget dried fruit in your daily diet.

5. Eat at home and try to avoid foreign food for hygiene purposes.

6. While eating check the ingredients used in the preparation before ordering.

7. Don’t stay hungry. Eat small portions but eat at least six times a day.

In short, diet for 13 weeks of pregnancy is very important as the growth and health of the baby will depend on what foods you are eating during this three-month period. Stay alert, eat a healthy diet, avoid junk food and street food and make sure you and your baby are healthy and well.

Frequently Asked Questions:

Q1. What should a pregnant woman not eat?
Ans: The following are some foods that a pregnant woman should avoid during pregnancy:
• Alcohol – It can keep your child’s IQ low.
• Refined flour – Too much-refined flour in the diet will lead to constipation.
• Marine fish – Contradictory

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