Diet · Month 3 · Weeks 9–13
3rd month pregnancy diet chart
By the third month the baby's organs are formed and bones start to harden. Nausea often eases near the end of the month, and appetite slowly returns. This is a good time to build regular protein and calcium into every meal and make sure the salt in your kitchen is iodised.
Reviewed by Garbh Katha editorial team · updated
Traditional Indian diets are often rich in calcium through milk, curd, ragi and til, but iodine and protein can fall short in purely vegetarian homes. Spreading dals, paneer and curd across the day, rather than at one big meal, also helps if nausea is still lingering. Wash fruit and vegetables well and cook sprouts lightly.
Nutrients to focus on in month 3
- Calcium: Baby's bones and teeth begin to mineralise; your own bones need protecting too.
- Iodine: Supports baby's brain and thyroid development. Iodised salt is the simplest source in India.
- Protein: Needed for rapid tissue growth in mother and baby.
Indian foods to eat this month
- Ragi in dosa, roti or porridge — One of the richest plant sources of calcium.
- Paneer and curd — Calcium and protein, easy to add to any meal.
- Til (sesame) and til-gud chikki in moderation — Calcium and iron in a small snack.
- Soaked dals and sprouted moong, well cooked — Protein and folate; cooking reduces infection risk.
- Iodised salt in normal amounts — Meets iodine needs without supplements for most.
What to avoid or limit
- Raw or undercooked eggs in mayonnaise or homemade desserts
- Liver and high-dose vitamin A supplements
- Unpasteurised milk or paneer from unknown sources
- Too much salt — iodised does not mean more
Sample vegetarian meal plan for month 3
| Time | What to eat |
|---|---|
| On waking | Soaked almonds and a walnut |
| Breakfast | Ragi dosa with sambar, or vegetable poha with peanuts |
| Mid-morning | A bowl of curd with fruit |
| Lunch | Roti, chole or rajma, seasonal sabzi, salad and buttermilk |
| Evening | Til chikki piece and a glass of milk |
| Dinner | Paneer bhurji with roti and a vegetable soup |
Tips for this month
- Aim for three calcium foods a day
- Choose iodised salt for cooking
- Take iron and calcium tablets at different times if both are prescribed
3rd month diet: common questions
How much milk should I drink in the 3rd month?
Two to three servings of dairy (milk, curd or paneer) a day is a common recommendation. If you avoid dairy, ragi, til and fortified foods help; ask about supplements.
Can I eat eggs in the 3rd month?
Yes, if fully cooked. NHS guidance says eggs with a recognised safety mark can be eaten lightly cooked in the UK; in India, cook eggs until the yolk is firm.
When should I start calcium tablets?
Many Indian doctors start calcium after the first trimester, as WHO recommends in populations with low calcium intake. Follow your own doctor's prescription.