Diet during pregnancy
- During pregnancy, you should eat one extra meal a day
- Consume milk and dairy products such as curd, buttermilk, paneer, as these are rich sources of calcium, proteins and vitamins.
- Consume fresh/seasonal fruits and vegetables as they are rich in vitamins and iron.
- Cereals, whole grains and pulses should be consumed as they are good sources of proteins.
- Green leafy vegetables are rich in iron and folic acid.
- For vegetarians, a handful (45 grams) of nuts and at least two cups of daal easily fulfils the daily requirement of proteins.
- For non-vegetarians, meat, egg, chicken or fish are good sources of proteins, vitamins and iron.
A well-balanced diet that consists of a variety of food helps in the growth of the baby and preventing anaemia.
Rich sources of important nutrients are as follows:
| Nutrient | Sources |
|---|---|
|
Iron |
Green leafy vegetables, whole grains, cereals, dry fruits, nuts, meat, jaggary |
|
Calcium |
Milk, milk products, sesame seeds, almonds, soy milk, turnip (shalgam), egg |
|
Vitamins |
Orange and dark green vegetables, citrus fruits, apple, tomato, amla, vegetables, meat, fish, eggs, sunlight, milk and milk products, soy products |
|
Proteins |
Paneer, milk and other milk products, combined grains, seeds, nuts, egg, meat, poultry, soybeans |
|
Fats |
Butter, ghee, oils, nuts |
Go for variety of local seasonal foods, vegetables and fruits that are grown in and around your area.
Source:
My safe motherhood: Booklet for expecting mothers. Maternal Health Division Ministry of Health & Family Welfare Government of India[Internet]. Available at: https://nhm.gov.in/images/pdf/programmes/maternal-health/guidelines/my_safe_motherhood_booklet_english.pdf. Accessed on Mar 13, 2020.