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Top 5 Nutritional Recipes of South India For Pregnant Women


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The health of the expectant mother and her unborn child during pregnancy depends on maintaining a healthy, balanced diet. This is so because the mother’s diet throughout pregnancy serves as the baby’s primary source of nutrients. Your body requires more nutrition during this time for your baby’s well-being. In fact, throughout the second and third trimesters, you need to consume 400 to 500 more calories every day. Your risk of having a complicated birth is increased by poor nutritional choices, which can also make you overweight.

Choosing the foods that are best for your health and the well-being of your unborn child when it comes to eating healthfully during pregnancy can be difficult.

Most Indian culinary conventions and practices are rooted in deeply ingrained traditions and practices. South Indian cuisine is well known, especially for delectable delicacies like Dosa, Vada, Idli, Uttapam, and Sambar.

Meals from the five South Indian states of Tamil Nadu, Karnataka, Kerala, Andhra Pradesh, and Telangana are included, along with many regional foods that vary from state to state. Sambar and Vada from Tamil Nadu; Rava Idli, Bisibelebath from Karnataka; Kadala Curry and Appam from Kerala; and Kebabs and Biryanis from Andhra Pradesh are just a few examples of traditional and well-known South Indian dishes that are unique to the south Indian states.

In order to give the vital nutrients and nourishment a baby needs for growth and development, a south Indian diet chart, after delivery should include a range of healthful foods such fruits, vegetables, and proteins. 

South Indian Diet Chart For Pregnant Lady In First Trimester

To preserve health and cultural heritage, traditional recipes are passed down through the generations.

Such recipes guarantee the highest nutrition and health, and there are countless possibilities in South Indian food for those planning a pregnancy diet

You must consume meals high in folate throughout the first trimester and take a folic acid supplement. You’ll also need to eat many meals high in iron to help your body produce red blood cells for your developing child. If you’re feeling nauseated, foods high in vitamin B6 may help with morning sickness. Caffeine during pregnancy should be avoided since it may have an impact on the unborn child. If you feel sick in the morning, keep some dry crackers close to your bed so you can chew on them before getting out of bed.

 Listed below is a South Indian diet chart for pregnant ladies in the first trimester, which has been carefully crafted keeping in mind south Indian pregnancy food.


Days Breakfast Snack Lunch  Snack Dinner
  • Idli
  • Mint peanut chutney
  • Tender coconut water
  • Orange
  • Ladies’ finger sambar
  • Garlic rasam 
  • Curd 
  • Rice 
  • Lemonade 
  • Puffed rice with peanuts
  • Chickpeas curry
  • Parotta
  • Oats upma with vegetables 
  • Banana milkshake 
  • Papaya
  • Vegetable biryani 
  • Roasted capsicum raita
  • Sweet corn sundal
  • Coffee 
  • Drumstick sambhar 
  • Coconut chutney
  • Dosa
  • Potato masala
  •  Poori 
  • Pomegranate juice
  • Muskmelon
  • Spinach and red lentils
  • Snake gourd masala
  • Curd
  • Rice
  • Buttermilk (moru/majjige) 
  • Mixed sprouts
  • Beetroot palya/poriyal 
  •  Chapati
  • Appam
  • Vegetable stew
  • Coffee
  • Figs
  • Cottage cheese & capsicum curry
  • Beans palya/poriyal
  • Chapati/Rice
  • Mango milkshake
  • Carrot Sambhar
  • Tomato Chutney
  • Rava Idli
  • Flattened rice (aval/avalakki) with potato and peas
  • Sweet lime juice
  • Dates and raisins
  • Black eyed peas curry
  • Brinjal & onion masala dry
  • Sprouts salad
  • Glass of milk
  • Cucumber kosambari / kos umalli
  • Mixed Veg Soup
  • Garlic bread
  • Whole Wheat masala vegetable toast
  • Glass of milk
  • Almonds with dried apricot
  • Raw mango rice
  • Bottle gourd raita
  • Roasted papad
  • Tender coconut water
  • Walnuts and raisins
  • Fenugreek greens and potato curry
  • Finger millet (ragi) chapati
  • Black chickpeas curry
  • Idiyappam
  • Orange juice 
  • Mango
  • Spinach sambhar
  • Tomato rasam
  • Cabbage palya/poriyal
  • Curd
  • Rice
  • Almond milk
  • Vegetable kothu parotta
  • Curd 


South Indian Pregnancy Diet Chart Pdf

A south Indian pregnancy food diet plan based on these eating habits ensures the correct nutrients for both the expectant mother and the baby growing inside of her. Certain common foods tend to predominate, and you mostly find them included in a south Indian diet chart after delivery. However, these food dishes are rich in nutrients that are much needed by pregnant women, irrespective of the time of pregnancy that they may be in. Click the link for a South Indian Pregnancy Diet Chart Pdf, a  diet chart that is inclusive of south Indian pregnancy food. 

Top 5 nutritional recipes of south India for pregnant women

Real, regional food often adheres to the principles of a balanced diet and provides the body with all the nutrients it requires. South Indian pregnancy food dishes are not only scrumptious but also crucial for increasing gut flora, boosting immunity, and supplying healthy supplies of vitamins and minerals. 

At any stage of life, the importance of nutrient-dense food cannot be emphasized, but it is especially important for pregnant women and nursing moms.

Here’s our pick of the top 5 nutritional recipes of south India for pregnant women: 

  • Adai dosa


  • Dosa rice or Idli rice 2 cups 
  • Urad dal 1/4 th cup 
  • Arhar dal 1/4 th cup 
  • Bengal gram 1/4 th cup 
  • Green gram 1/4 th cup 
  • Kidney beans 3 tbsp 
  • Chickpeas 3 tbsp 
  • Fenugreek seeds 1 tsp 
  • Red chilli dry 3 no.s 
  • A Pinch of asafoetida 
  • Oil half tsp 
  • Salt to taste 


Except red chilli, salt, oil and asafoetida, wash and soak all the ingredients for 6 hours at least. Once they are soaked, drain out the excess water. Add red chilli, salt, asafoetida, and all the soaked ingredients to the mixer and grind until the right dosa batter consistency is achieved. Add a little water if required. Let the batter ferment by keeping it aside for 6-7 or overnight. 

Once the batter is fermented, heat a non-stick pan and add a few drops of oil. Pour a ladle full of dosa batter and spread it in circular motions to make a dosa. Once this side is cooked, turn over the dosa and cook the other side till both sides are crispy. Repeat the same process to make more dosa and serve them hot with coconut chutney and sambar.

  • Ragi idli


  • Finger Millet (Ragi) 1 Cup
  • Semolina (Suji / Rawa), 1 Cup, Dry Roasted And Cooled
  • Curd (Dahi), 1 Cup, Sour
  • Water, 1 Cup, Add As Required
  • Baking Soda, A Pinch
  • Oil Half Tsp
  • Salt To Taste


Mix the ragi, semolina, salt, and curd in a large dish. To achieve a smooth idli batter consistency, add water as needed. For 30 minutes, cover and set aside. 

If the batter appears to have thickened after 30 minutes, add a little water to thin it out again. After that, heat the water in the pressure cooker or idli steamer. Idli moulds should be lightly greased and kept available. Pour the batter right away into the idli moulds after adding the baking soda and thoroughly combining the batter.

Moulds should be stacked one on top of the other. Place the idli moulds inside the steamer or cooker once the water begins to boil, then secure the lid. Be careful not to use a weight whistle on a pressure cooker if using one.

Over a medium flame, steam for about 10-15 minutes. Remove from the flame and give it 10 minutes to cool.

Using the back of a spoon, carefully remove the idlis from the moulds. Serve hot with tomato or coconut chutney and sambhar.

  • Sprouts Uttapam


  • Mixed sprouts 1 cup
  • Semolina (suji/rawa) 2 cups 
  • Carrot Half cup (gajar), grated
  • Green chillies one-fourth cup deseeded and finely chopped
  • Oil for cooking
  • Salt to taste


The sprouts should be washed before being steamed or pressure cooked. Remove any extra water, then combine the cooked sprouts with the grated carrot, salt, and green chillies. Set apart.

To prepare a batter like dosas, combine semolina, salt, and water in a bowl and stir thoroughly. Set aside. Pour a  tablespoon of the batter onto a non-stick tava and spread it out in a circular motion. Take a  spoonful of the sprouts mixture and sprinkle over utthapam, and cook. If necessary, add two drops of oil to the uttapam’s sides to keep it from sticking.

turn it upside down after a couple of minutes, and cook the other side on a low flame. Remove from flame and repeat to make more uttapams. Serve hot with the chutney of your choice – tomato or coconut.

  • Drumstick Leaves Soup


  • Drumstick (murungai) leaves 2 cups, chopped
  • Shallots (Sambar Onion), ¼ th cup finely chopped
  • Ginger, 1 tbsp,  finely grated
  •  Garlic, 1 tbsp, finely chopped
  •  Tomato, ¼ th cup, chopped
  • Cumin, (jeera) 1 tsp 
  • Turmeric (haldi) powder,  ¼ th tsp
  • Black pepper powder, 1 tsp 
  • Water,  4 cups (as needed)
  • ½  tsp oil
  • Salt to taste


Add cumin seeds to hot oil in a pan. Add the garlic and ginger once they start to crackle, and cook them until they are golden brown and have lost their raw fragrance.

Now add the shallots and sauté until transparent. Add the salt, water, turmeric powder, tomatoes, and drumstick leaves (reserving some for garnish), and then bring to a boil. Put the lid on after the mixture reaches a boil and allow it to simmer for a few more minutes.

To produce a clear soup, take the mixture off the heat and pass it through a strainer. Serve hot with toast, rolls, buns, pav, or appam and season with pepper and chopped drumstick leaves.

  • Curry Leaves Garlic Gojju


  • Curry Leaves 3 cups
  • Garlic 12 cloves finely chopped
  • Tomato, 3 medium, finely chopped
  • Shallots (Sambar Onion) ¼ th cup finely chopped
  • Tamarind Pulp, ½ cup 
  • Ghee, 3 tsp 
  • Chana Dal, 1 tsp
  • Urad Dal, 1 tsp 
  • Mustard Seeds, ½ tsp
  • Methi Seeds, ½ tsp
  • Jeera Powder, ½ tsp 
  • Dhania Powder, 1 tsp 
  • Red Chilli Flakes, 1 tsp 
  • Black pepper powder, ½ tsp 
  • Jaggery 1 tbsp  (optional)
  • Salt to taste


Add half quantity of ghee into a pan. Once it’s heated, add Methi seeds, chana dal and urad dal and roast gently. Add half the sambar onion and tomatoes and cook till the mixture turns soft. Add 2 cups of curry leaves and cook for 5 to 7 minutes. Set it aside and let it cool. Once the mixture is cool, grind it into a fine paste. 

In another pan heat the remaining ghee and mustard seeds and let them sputter. Now add garlic, 1 cup of chopped curry leaves and the remaining onions and tomatoes. Cook for 5 minutes on medium flame. At the pureed ingredients and cook till the ghee leaves the sides of the pan. Time to add red chilli flakes, dhaniya powder, jeera powder, black pepper powder and salt. Cook for another 4 to 5 minutes, and add the tamarind pulp. Slow-cook the mixture for 5 more minutes on low flame. Serve hot with rice.


  • Do seasonal fruits benefit pregnant women?

Yes. You can indulge in regional and seasonal fruits when pregnant. Fruits are a great source of fibre, vitamins, and minerals. They maintain your energy levels while improving the condition of your skin and hair during pregnancy

  • What should I consume if I have morning sickness?

Ginger ale, water, and electrolyte beverages can all be consumed to ease morning sickness symptoms.

  • How can I develop my unborn child’s brain while I’m pregnant?

Consume a diet that is balanced and healthful.

Keep moving and stay active.

Regularly consume supplements

Every day, give your stomach a little massage for a few minutes.

Keep an eye on your thyroid levels.


Whether you are eating north Indian or south Indian pregnancy food, your diet must meet certain criteria. Women who are pregnant need to eat a variety of foods that are high in vitamins and minerals. A south Indian diet chart for pregnancy that provides pregnant women with all the nutrition they need without stressing their digestive systems must be followed. The meals must be separated rather than eaten three times a day as is normal. Long intervals between meals are not advised. A diet chart for south Indian pregnant women would include a variety of south Indian pregnancy food dishes and food items that ensure the right balance of nutrients and extra calories for both the mother and the unborn child.

Srujana Mohanty
She is the Managing Editor of Cogito137, one of India’s leading student-run science communication magazines. She's been working in scientific and medical writing and editing since 2018, also associated with the quality assurance team of scientific journal editing. Majored in Chemistry with a minor in Biology at IISER Kolkata, Srujana loves doodling and watching series.


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