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The keyword here is quality and not quantity. It's not about how much you eat, but what you eat.
The major nutrients required during pregnancy are as follows :
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need to provide your body with 2200 to 2500 kcal of Energy per day. All
food groups provide energy, which is expressed in technical terms as kilocalories
or what we commonly referred to as Calories. You require an adequate amount of
energy to keep your strength up. | | Protein
(65gm/day) in your maternal store is required for a good overall growth and development
of your fetus.
Good sources of protein are
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Pulses like moong dal, chana dal, matki etc. | |
| Dairy products
(milk, pasteurized cheese, paneer, curds, etc.) | |
| Soyabean and
its products e.g. tofu and soya chunks are an excellent source of vegetarian protein
Subzi Dal is a very good example for this group. | | | Calcium
(1000 mg/day) is required for the development of fetal bones and teeth.
So,
stock up by eating plenty of these foods
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Dairy products (milk, pasteurized cheese, paneer, curds, etc.) |
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Soyabean and its products, eg tofu and soya chunks | |
| Dark green leafy
vegetables | | |
Til and ragi
Try Paneer Palak Methi Rotis which are a good combination of
a dairy product and leafy vegetables. Also try Kalaland laden with calcium. |
| | Iron
(38mg/day) is an essential component of hemoglobin that supplies oxygen to each
cell of the human body. In addition, it is required for the fetal red blood cell
production. So do have iron in the required quantity or else you might become
anemic. Have no fear on that account for Mr. Iron's here!!
Foods with
high iron sources are
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Dried beans, peas and lentils | |
| Cereals and pulses
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Dried fruits like raisins and dates | |
| Dark green leafy
vegetables like spinach, mint, fresh coriander, cauliflower greens and vegetables
like broccoli and pumpkin. | |
| Til, nuts (almonds,
cashewnuts) and jaggery
Try Usli, Vegetable Stew and do not miss the tempting
dhoklas made of Methi and Palak (see recipe of Methi Palak Dhokla) to enrich your
iron stores. | | | Folic
acid (400 mcg/day) is an essential vitamin required almost 12 weeks before you
conceive and also during the first trimester for the growth and development of
the brain and spine of the fetus. Folic acid is also required throughout the pregnancy
for the formation of blood. Its deficiency leads to anaemia in the mother.
Raise your folic acid levels by enjoying
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Potatoes eaten with their skin | |
| Vegetables like
cluster beans, spinach, peas, broccoli, beetroot and ladies fingers |
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Cereals and pulses | | |
Soyabean and its products, e.g. tofu and soya chunks | |
| Nuts (almonds,
cashewnuts and walnuts) and til (sesame seeds)
Soya Mutter ki Subzi is a good
supplier of this vitamin. | | | | Fat
is a concentrated source of energy and a daily requirement of 30g/day is essential.
The fat that accumulates throughout your pregnancy acts as an energy reserve.
When the supply of kilocalories is inadequate, the accumulated fat will be used
to support the needs of your rapidly growing fetus. | | Vitamin
C (40 mg/day) is imperative to make yourself immune against infections and diseases.
It is also required for the formation of collagen which is a protein that provides
structure to the bones, cartilage, muscles and blood vessels.
Boost your
vitamin C levels with
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Citrus fruits like oranges, sweet lime and lemon | |
| Amla
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Vegetables like cabbage, coriander leaves and capsicum | |
| Orange Yoghurt Shake and
Fruity Bean Salad will nourish you with plenty of vitamin C. |
| | Vitamin
A (Beta-Carotene 2400 mcg/day) is required for clear vision, healthy skin and
immunity for both you and your baby. Excessive vitamin A can lead to toxicity
and can be harmful. So it will not be necessary to supplement your diet with any
other form of vitamin A (e.g. in tablet form) than the following natural food
sources mentioned here.
Maintain your vitamin A levels with
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Yellow orange vegetables like carrot and pumpkin | |
| Fruits like mango,
papaya and tomatoes | | |
Dark green leafy vegetables like spinach, fenugreek etc. | |
| Whole milk.
Carrot Pancakes made specially for you provide plenty of vitamin A.
| | | | Vitamin
D is synthesized through sunlight which aids the absorption of calcium in the
body. Hence, there is no dietary recommendation for this nutrient. | | In
comparison to non-vegetarian foods, vegetarian diets are deficient in Vitamin
B12. But don't let that hamper your spirits as soya milk and soya products in
particular provide an appreciable amount of that vitamin.
Try the Soya Nugget
Upma to perk up your vitamin B12 levels. | | Iodine
is one of the major important minerals which is required for your baby's brain
development. To maintain adequate iodine levels in your body, use iodized salt
in your daily cooking.
You can also get iodine from the natural sources
like
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Cereals (rice, wheat, jowar etc.) | |
| Nuts
and Oilseeds (til etc.) | |
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