All the nutrients the unborn child needs are supplied by the mother during pregnancy.

The baby will weigh

about seven pounds at birth. The baby`s life-support system consisting of the placenta, uterus, membranes,
fluid and maternal blood volume also grows during pregnancy, facilitating the growth of the fetus. Your
body also gets ready to give birth and nourish the baby through breastfeeding. Your pregnancy may de-plete
you of important nutrients if you do not nourish yourself adequately. All these added demands require that
you develop a good eating habit.

You need about 300 calories per day more than you did when you were not pregnant. These amounts to a
total of about 2.100 to 2.400 calories per day .These additional calories should come from high protein, high
calcium and iron rich foods. Three hundred calories is not much actually. It could be obtained from 2 tall
glasses of milk or a bowl of hearty soup, a serving of meat or fish. Do not add lots of high calorie non
nutritious food such as cakes or dessert.

pro-tein foods for Pregnant WomenA good daily pregnancy diet should consist of a variety of food
containing plenty of fresh fruits and vegetables, whole grains, dairy products, pro-tein foods (such as meat,
fish, nuts, eggs, and legumes), some fat and about two quarts of fluid a day.

To get enough nutrients, pregnant women should take a multivitamin and eat healthy foods from the four
basic food groups everyday including:

Fruits for Pregnant WomenFruits and Vegetables - Pregnant women should try to eat 7 or more servings of
fruits and vegetables combined (for example: 3 servings of fruit and 4 of vegetables) daily. Fruits and
vegetables are rich sources of fiber, vitamins and minerals. Fruits and vegetables also contain vitamin C
which will help you and your baby to have healthy gums and other tissues. Vitamin C also helps your body
to heal wounds and to absorb iron. Examples of fruits and vegetables with vitamin C include strawberries,
melons, lemons, oranges, papaya, tomatoes, peppers, greens, cabbage, and broccoli. Fruits and vegetables
also add fiber and minerals to your diet to give you energy. Plus, dark green vegetables have vitamin A,
iron, and folate, which are important nutrients during pregnancy.

One Serving Fruit = 1 medium apple, 1 medium banana, 1/2 cup of chopped fruit, 3/4 cup of fruit juice One
Serving Vegetable = 1 cup raw leafy vegetables, 1/2 cup of other vegetables (raw or cooked), 3/4 cup
vegetable juice.

Whole-grains or Enriched Breads/Cereals - Pregnant women should eat 6 to 9 servings of whole-grain or

enriched breads and/or cereals every day.

Whole-grain products and enriched products like bread, rice, pasta, and breakfast cereals contain iron, B
vitamins, minerals, and fiber. Folic acid has been shown to help prevent some serious birth defects. Eating
breakfast cereals and other enriched grain products that contain folic acid is important before and during
pregnancy.

One Serving Cereal/Bread = 1 slice bread, 1/2 cup of cooked cereal, rice, or pasta, 1 cup ready-to-eat cereal

Dairy Products - Pregnant women should try to eat 4 or more servings of low-fat or non-fat milk, yogurt,
cheese or other dairy products every day. Dairy products provide the calcium you and your baby need for
strong bones and teeth. Dairy products are also great sources of vitamin A and D, protein, and B vitamins.
Vitamin A helps growth, fight infection, and vision. Pregnant women need 1,000 milligrams (mg) of
calcium each day. Other sources of calcium include dark green leafy vegetables, dried beans and peas, nuts
and seeds, and tofu.

Milk for Pregnant WomenOne Serving Dairy = 1 cup of milk or yogurt, 1 1/2 oz. natural cheese, 2 oz.
processed cheese.

Proteins - Pregnant women and their growing babies need 10 grams of protein more than non-pregnant
women. Pregnant women should eat 60 grams of protein every day.
Two or more 2-3 ounce servings of cooked lean meat, fish, or poultry without skin, or two or more 1 ounce
servings of cooked meat contain about 60 grams of protein. Eggs, nuts, dried beans, and peas also are good
sources of protein.

Protein builds muscle, tissue, enzymes, hormones, and antibodies for you and your baby. Protein-rich foods
also have B vitamins and iron important for your blood.

One Serving Protein = 2-3oz. of cooked lean meat, poultry, or fish, 1 oz. meat also = 1/2 cup cooked dried
beans, 1 egg, 1/2 cup tofu, 1/3 cup nuts, 2 T. peanut butter.

Folic acid: Pregnant women need 400 micrograms (400 mcg) of folic acid every day to help prevent birth
defects. Folic acid is a B vitamin that helps prevent serious birth defects of a baby`s brain or spine called
neural tube defects. Getting enough folic acid can also help prevent birth defects like cleft lip and congenital
heart disease.

An easy way to get enough folic acid is to take a multivitamin every day. Orange juice, spinach and legumes
are also good sources of folic acid.

Iron: Pregnant women need twice as much iron - 30 mg per day - than other women. Pregnant women
should also eat lots of iron-rich foods. Some good sources of iron include lean red meat, fish, poultry, dried
fruits, whole-grain breads, and iron-fortified cereals.

Pregnant women need extra iron for the increased amount of blood in their bodies. Iron helps keep your
blood healthy. Plus, your baby will store iron in his body to last through the first few months of life.

Too little iron can lead to a condition called anemia. If you have anemia, you might look pale and feel very
tired. If your doctor finds that you have anemia, she will give you a special iron supplements to be taken
once or twice a day.

Calcium: Pregnant women aged 19 to 50 years should get 1,000 mg/day of calcium. Younger pregnant
women need even more - 1300 mg/day. Low-fat or non-fat milk, yogurt, cheese or other dairy products are
great sources of calcium. Eating green leafy vegetables and calcium-fortified foods like orange juice and
breakfast cereal can also provide calcium. If your diet is does not provide you with 1,000 mg/day of
calcium, talk to your doctor about taking a calcium supplement.

Water: Pregnant women should drink at least six eight-ounce glasses of water per day. Water plays a key
role in your diet during pregnancy. It carries the nutrients from the food you eat to your baby. It also helps
prevent constipation, hemorrhoids, and excessive swelling, and urinary tract or bladder infections. Drinking
enough water, especially in your last trimester, prevents you from becoming dehydrated. Not getting enough
water can lead to premature or early labor.
Pregnancy diet - How much more should I eat?

The extra energy that is required during pregnancy is only 300 kcal/day and any consumption above this will
only add empty calories and weight to the mother. This is only about 15% more than usual Indian food
quantities.

While the common Indian advice is to eat for two but we must keep in mind that it is not two grownups we
have to eat for. It is for a baby that is 3 - 4 kgs in weight. So focus on nutrition, rather than the quantity of
the food you eat.

This is for a normal pregnancy with a single baby. If you are having multiple babies or if you have any
special health conditions, please talk to your doctor.
Pregnancy diet - What Indian foods should I eat?
For meal planning, Indian foods have been divided into different groups.
 * Cereals & Grains
* Pulses & Beans
* Milk and Milk products
* Green leafy vegetables, other vegetables, tubers and roots
* Fruits

The table below shows the average meal plan for a pregnant Indian woman who does moderate work during
the day.
Food group Quantity/serving Servings/day
Cereals & Grains

• Ragi, Kezhvaragu, Ragulu

• Bajra, Kambu, Sazzalu
• Rice flakes, Chewra, Aval, Chira, Pohe, Atukulu
• Wheat germ
• Oats

60 grams/serving 6 servings/day Pulses & Beans

• Bengal gram, Chick pea, Chana, Kothukadalai, Sanagalu

• Black gram, Urad dal, Ulutham paruppu, Minapa pappu, Mashkalair, Udad
• Cow pea, Lobia, Karamani, Chorap, Barbati, Bobbarlu
• Green gram, Moong, Payatham paruppu, Pesara pappu
• Lentils, Masur
• Rajma, Phanasi, Barbati, Barigalu
• Soyabean

30 grams/serving 3 servings/day Milk and milk products

• Cheese (high in fat)

• Paneer
• Khoa, Thirattu pal - (From skimmed milk for low fat)
• Pasteurised Buffalo milk (better than cow's milk)
• Pasteurised Cow's milk - Skimmed has lesser fat and more proteins

150 ml/serving 2 servings/day Green leafy vegetables, other vegetables, roots and tubers

• Agasth-ka-phool, Agathi, Bak, Agathio, Avise

• Beetroot greens, Chukandar-ka-sag
• Drumstick leaves, Saijan patta, Sajna Sag, Saragavo, Murungai keerai, Mulaga akulu
• Fenugreek leaves, Methi sag, Venthaya keerai, Menthikoora
• Makoy leaves, Manathakali leaves, Piludi, Kamanchi, Kakmachi
• Turnip greens, Shalgam-ka-sag
• Lotus stems, Kamal gatta
• Curry leaves, Gandhela, Barsanga, Kariveppilai, Karivepaku (use for seasoning)
• Mint, Pudina
• Parsley
• Spinach, Palak, Pasalai keerai, Palang sag
• Carrots
• Pumpkins, Kaddu, Parangikka, Kohlu, Gummadikaya, Kumra
• Cauliflower
• Drumstick
• Bitter-gourd
• Knol-khol
100 grams/serving 4 servings/day Fruits

• Dried dates, Khajur

• Water melon
• Raisins, Kishmish
• Fresh apricot
• Guava
• Orange
• Traditional Indian custom is that pregnant Indian women should avoid eating ripe mango and
papaya.

50 grams/serving 4 servings/day Nuts and seeds

• Almonds, Badam
• Cashews
• Groundnut
• Sunflower seeds
• Watermelon seeds
• Mustard seeds, Rai, Sorse, Kadugu, Aavalu (for seasoning)
• Walnut
• Pistachio

Have a handful of these to get proteins. But don't eat too much as they contain a lot of fat 1 handful
Condiments and spices

• Fenugreek,Methi, Venthayam, Menthulu

• Turmeric, Haldi
• Cumin, Jeera

For seasoning For seasoning

Non-vegetarians can substitute 1 or occasionally 2 servings of pulses and beans with fish/meat/eggs etc.,

Oils and fats are also required in the diet. The meal plan above assumes that food groups are cooked using
moderate quantities of oils which provide the required supply of oils and fats to the diet. If this is not the
case, please ensure you get oils and fats as required.

Use moderate quantities of salt in your cooking. Iodised salt should be used to ensure that the required
Iodine is provided during pregnancy. Moderate use as required in normal cooking is sufficient.

Sugars are also required in the diet. The table above assumes that sugars are obtained from the foods
included in the diet like fruits, tubers etc., If this is not the case, please ensure you get sugars as required.
Try to get sugars from sources other than sugarcane. You can use jaggery (Gud, Vellam, Gol).

Drink water regularly throughout the day.

Pregnancy diet - How much weight should I gain during pregnancy?

A weight gain of 1 to 2 kilogram in the first trimester (Month 1 to 3), and 1.5 - 2 kgs per month in the
second and third trimester (Month 4 to 9) is ideal for Indian mothers. The ideal total weight gain is thus 10
to 14 kgs for the whole pregnancy.