Indian Food Chart for Pregnancy
Although the phrase “balanced diet” is so commonly used in our daily lives, very few of us actually know what it means. This is simply because we are unaware of what a balanced diet should comprise of.
It means eating a variety of foods chosen from each of the six major nutrient group viz. protein, carbohydrates, fats, vitamins, minerals and water. A woman who is well nourished before conception and eats a whole lot of nourishing foods through the pregnancy will have a good reserve of nutrients for herself and her growing foetus.
A balanced diet will also enable you to have an easy pregnancy that is free of complications like heartburn and free from digestive disorders like constipation. Try simpe recipes like Dal Paratha.
![Dal Paratha, Yellow Moong Dal Paratha]()
Dal Paratha, Yellow Moong Dal Paratha
To assure a healthy pregnancy, you should supplement your diet with these major nutrients from the basic food groups mentioned below:
![Bajra and Moong Dal Khichdi]()
Bajra and Moong Dal Khichdi
1. Cereals. Opt for cereals like wheat, jowar, bajra, ragi (nachni), rice etc. Avoid maida as it is refined and devoid of many nutrients. Nurture yourself and your baby with Bajra and Moong Dal Khichdi and Nachni Ladoos.
![Nachni Ladoos, Ragi Ladoo]()
Nachni Ladoos, Ragi Ladoo
2. Pulses : Choose pulses like dals (moong dal, chana dal etc.) and legumes (matki etc.) You need not make a subzi or a dal with them always. Try Healthy Moong Chaat at snack time.
![Healthy Moong Chaat]()
Healthy Moong Chaat
3. Dairy : Reach out for dairy products like milk, pasteurized cheese, paneer, curds etc. Curd and paneer are the best bet in this food group. Curd is easily digestible. So is paneer and to add to it paneer is a very good source of protein. Simple Spinach Raita at lunch time is enough to add a whole lot of nutrients to your meal.
![Palak Raita]()
Palak Raita, Spinach Raita
On other days you can include paneer and corn chatpata salad.
![Broccoli, Carrot and Paneer Subzi]()
Broccoli, Carrot and Paneer Subzi
4. Fruits : Include fruits like banana, chickoo, guava, orange, amla etc in your diet. Fruits are a store house of antioxidants. Fruits are a store house of antioxidants. They help you build your resistance against diseases. Combine them with a handful of healthy nuts to make Fruit and Nut Milkshake.
![Dry Fruit Milkshake]()
Fruit and Nut Milkshake
5. Vegetables like peas, pumpkin, cluster beans, french beans and green leafy vegetables like spinach, fenugreek etc. are must. Have at least 3 to 5 servings of this food group.
![Spinach and Paneer Soup]()
Spinach and Paneer Soup
Basically in each main meal a veggie is a must. Sip on hot Spinach and Paneer Soup or try Gavar Masoor Dal.
![Gavar Aur Masoor ki Dal]()
Gavar Aur Masoor ki Dal
6. Fats like ghee, oil, butter, sugar should be consumed in moderation. Invisible sources of fats like nuts and oilseeds should not be missed out. These include almonds, walnuts, sesame sseds, chia seeds etc. Forget the white bread and turn to Almond Bread.
![Almond Bread, Homemade Almond Bread Without Eggs]()
Almond Bread, Homemade Almond Bread Without Eggs
Have plenty of water and other fluids too. This is necessary to maintain water balance in the body.
Now that you know exactly what a balanced diet should comprise of, here is a self-explanatory food guide, to know the various food groups and the quantities you can eat.
INDIAN FOOD GUIDE DURING PREGNANCY
| FOOD GROUPS |
No. of servings per day |
What makes 1 Serving? |
Suggested Recipes |
CEREALS AND THEIR FLOURS
whole wheat flour, unpolished rice,
Jowar, Bajra, Ragi (Nachni) bulgur
wheat (dalia, corn, whole wheat pasta, whole wheat bread etc. |
6 to 10 servings |
1 slice of whole wheat bread (25 gm)*
Or
2 phulkas (30 gm)*
Or
1 chapati (25 gm) *
or
1 paratha (25 gm)*
Or
1/2 cup all cooked cereals and pasta |
Oats Palak and Sprouts Mini Uttapa, Paushtic Roti, Bajra Khichdi, whole wheat pasta in low calorie white sauce recipe |
PULSES
Whole
Moong, lobhis beans, rajma,
chick peas (kabuli chana), etc.
Sprouts
Moong, rajma, matki etc.
Masoor dal, chana dal, urad dal etc.
Flours
Moong dal flour, chana dal flour ( besan) etc. |
2 to 3 servings |
1/4 cup raw whole pulses (35 to 40 gm)*
Or
1/2 cup cooked whole pulses(70 to 80 gm)*
Or
1/2 cup sprouts (60 to 80 gm)*
Or
1/2 cup of raw or cooked dals(70 to 80 gm)*
Or
1/2 cup of flours (40 to 60 gm)* |
Kabuli Chana Salad, sprouts and palak idli , Hariyali Dal, Moong Dal Dosa |
VEGETABLES
Carrots, beetroot, Cucumber, Eggplant, french beans, cluster beans (gavarfali), (gavarfali), Cauliflower etc.
Leafy Vegetables
Spinach (Palak), Fenugreek (Methi), lettuce, radish leaves, coriander, Cow pea (chawli) leaves,Colocasia, Cabbage etc. |
3 to 5 servings |
1/2 cup raw vegetables (50 to 70 gm)*
Or
1/2 cup cooked vegetables (50 to 70 gm)*
Or
1 cup raw leafy vegetables (15 gm of vegetables like mint,coriander, fenugreek and 40 to 60 gm of otherLeafy vegetables)*
Or
1/2 cup cooked leafy vegetables 15 gm of vegetables like mint,coriander, fenugreek and 40 to 60 gm of other leafy vegetables)* |
Chawli, French Beans and Carrot Soup, Broccoli, Carrot and Paneer Subzi, moong dal methi sabzi |
FRUIT
Pineapple, Sweet Lime, Orange, guava, Watermelons, mango, Apple etc.
Dried Fruits Almonds, cashewnuts, Walnuts, sesame seeds (til), Peanuts, dates, figs, apricoats etc. |
2 to 3 servings |
1/2 cup chopped fruits (50 to 60 gm)*
Or
1 big piece of fruit for e.g. melon wedge (100 to 130 gm)*
Or
1 cup fruit juice (200 ml)*
Or
1 to 2 tablespoon dried fruits (20 to 30 gm)* |
Til Chikki, Fig and Apricot Shake |
DAIRY PRODUCTS
Milk, Curds, Paneer, cheese etc. |
2 to 3 servings |
1 cup milk (200 ml)*
Or
1 cup curds (299 ml)*
Or
1/4 cup chopped paneer (35 gm)*
Or
1/4 cup shredded cheese (35 gm)* |
Date and Banana Shake, veg raita, parsley paneer dip |
FATS AND SUGAR
Ghee, oil, butter, sugar and jagger |
* * |
Although there is no specific recommendation for this group, aproximately 2 tablespoons of fat and 1 to 2 teaspons of refined sugar can be consumed per day. |
moong dal paneer tikki, quinoa upma |
Here are some more healthy pregnancy recipes.