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A healthy and nutritious diet is crucial at every stage of life but it’s of utmost importance during your pregnancy since your little one is entirely dependent on you for food.

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Remember that, you need to have all types of foods during this time. Let us have a look at what type of foods to eat and what are the required amounts.

Foods & nutrients
Cereals & Millets 9 portions (30 g each)
1 portion = 1 cup cooked rice / 1 chapati / 2 broen bread slices
Whole grain bread, whole wheat, rice, oats, jowar, bajra, ragi
Vegetables 3.5 portions (100 g each)

1 portion = ¾ bowl of salad / 1 cup of cooked vegetebles/ ½ cup of green leafy vegetables)

Spinach, peas, corn, potatoes, sweet potato, carrot, broccoli, beans etc
Fruits 2 portions (100 g each)

1 portion = 1 small banana / 1 medium apple / 1 orange/1 pear

Banana, apple, orange and other citrus fruits, berries. grapes, watermelon

 

Milk & milk products 5 portions (100 g each)

1 portion = 1 cup milk / paneer ½ cup / cheese 25 g

Milk, cottage cheese, hard cheeses, yogurt
Pulses, egg, meat & fish 2 portions of pulses & 1 portion of meat/fish/egg (30 g each)

1 portion = 1 egg / 1 small fish / 1 small chicken / 1 cup cooked dal

Poultry, lean meat, fish, eggs, dals
Healthy fats & oils 6 portions (5 g each)

1 portion = 1 tsp oil

Butter, ghee, oils, nuts
Sugar 4 portions (5 g each)
Points to remember
  1. You may get to hear lot of information pouring in from every known source possible. Stay away from superstitions and food taboos. If you have query regarding any particular food item, please talk to your doctor or dietician.
  2. Take all the supplements regularly as prescribed; especially iron, folic acid and calcium supplements.
  3. Do not use alcohol and tobacco. Take medicines only when prescribed.
  4. Beverages like tea bind dietary iron and make it unavailable. Hence, they should be avoided before, during or soon after a meal.
  5. Take ample fluid (water, buttermilk, soup, juice) throughout the day.
  6. Consume lot of fibre rich foods to avoid constipation.

It is very important to have all types of food during this time to get all the essential nutrients.

However, let us have a look at some of the important micronutrients (vitamins & minerals) during pregnancy & their sources
Micronutrients Sources
Folic acid Green leafy vegetables, legumes, nuts & liver
Iron Green leafy vegetables, legumes, dry fruits, liver, egg, meat
Vitamin C Amla, guava, orange, tomato, broccoli, potato, red & green pepper, strawberries
Calcium Milk, cheese, cottage cheese (paneer), yogurt/curd, green leafy vegetables, ragi
Vitamin A Liver, egg-yolk, fish. Cheese, sweet potato, carrot, spinach,
Iodine Iodized salt, Cod fish, milk, cheese, yogurt, egg, shrimp, prunes.

Would-be-mommies take care of yourselves and enjoy this unique phase of your lives. ?

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