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

To assure a healthy pregnancy, you should supplement your diet with these major nutrients from the basic food groups mentioned below:

1. Indian cereals for pregnancy. 

During pregnancy, Indian cereals like ragi (finger millet), bajra (pearl millet), jowar (sorghum), and whole wheat are highly beneficial due to their rich nutrient profiles. Ragi is an excellent source of calcium and iron, crucial for fetal bone development and preventing anemia, while bajra and jowar provide fiber, protein, and essential minerals like magnesium and phosphorus. Whole wheat offers complex carbohydrates and B vitamins, supporting energy levels and fetal growth. Traditional preparations like **ragi porridge, bajra rotla, jowar upma, or dalia (broken wheat) khichdi** make these cereals easy to digest and nutritious for expecting mothers. Including a variety of these whole grains ensures a balanced intake of macronutrients, micronutrients, and dietary fiber, promoting healthy pregnancy outcomes.

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.

Bajra and Moong Dal Khichdi

Nachni Ladoos, Ragi Ladoo

2. Indian dals (pulses) for pregnancy : 

Indian pulses, commonly known as "dals," are an excellent and essential part of a pregnant woman's diet, offering a powerhouse of nutrients crucial for both maternal health and fetal development. Varieties like moong dal (green gram), masoor dal (red lentils), toor dal (pigeon peas), chana dal (split chickpeas), and urad dal (black gram) are particularly beneficial. These pulses are rich sources of protein, vital for the baby's growth and the mother's tissue repair; folate (folic acid), which is critical in preventing neural tube defects in the baby; and iron, essential for preventing anemia in the mother and ensuring adequate oxygen supply to the fetus. Additionally, their high dietary fiber content helps combat common pregnancy discomforts like constipation and promotes healthy digestion, making them a wholesome and easy-to-incorporate food group in Indian cuisine.

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.

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | Protein rich rajma and chickpeas tossed with capsicum and Indian spices to perfection in bean and capsicum salad. A serving of bean and capsicum salad provides roughly 281 calories.  One serving of bean and capsicum salad delivers 89%% folic acid,  40% vitamin B1, 24% protein. 24% zinc, 57% fibre, 188% vitamin C,  42% iron, 27% calcium, magnesium 38%, 41% phosphorus,  of your Recommended Dietary Allowance ( RDA).

3. Indian dairy for pregnancy  : 

In India, dairy products are incredibly important for pregnant women, offering key nutrients. Milk, yogurt (dahi), paneer (Indian cottage cheese), and buttermilk (chaas) are especially good choices. They're packed with calcium, which is vital for your baby's developing bones and teeth, and helps keep your own bones strong. 

Dairy also provides high-quality protein, crucial for the baby's growth and for your body's recovery. Plus, yogurt and buttermilk contain probiotics that can help with digestion and improve gut health, potentially easing common pregnancy discomforts like constipation. When picking dairy, it's generally best to go for pasteurized and low-fat or fat-free options to ensure safety and manage calories during your pregnancy.

Curd and paneer are the best bet in this food group. Curd is easily digestible. 

herbed paneer paratha recipe | shepu pudina paneer paratha | healthy coriander shepu pudina paneer paratha |  2 herbed paneer parathas provides 38% calcium, 20% protein of your daily RDA.  

herbed paneer paratha recipe | shepu pudina paneer paratha | healthy coriander shepu pudina paneer paratha

Simple Spinach Raita at lunch time is enough to add a whole lot of nutrients to your meal. 

Palak Raita, Spinach Raita

On other days you can include paneer and corn chatpata salad.

Broccoli, Carrot and Paneer Subzi

4. Indian fruits for pregnancy  : 

Indian fruits offer a treasure trove of essential nutrients for pregnant women, making them a delicious and healthy addition to the diet. Fruits like mangoes, guavas, pomegranates, bananas, and apples are particularly beneficial. They are excellent sources of folate, critical for preventing neural tube defects; Vitamin C, which boosts immunity and aids in iron absorption (crucial for preventing anemia); and dietary fiber, which helps alleviate common pregnancy-related constipation and promotes healthy digestion. 

Additionally, fruits like bananas provide potassium for blood pressure regulation, while pomegranates offer powerful antioxidants. Consuming these fruits in moderation ensures a good intake of vitamins, minerals, and natural sugars, supporting both the mother's well-being and the baby's healthy development.

Fruit and Nut Milkshake.

Fruit and Nut Milkshake

5. Indian vegetables for pregnancy

Indian vegetables are an indispensable part of a healthy pregnancy diet, offering a wide array of vital nutrients crucial for both mother and baby. Green leafy vegetables like spinach (palak), fenugreek leaves (methi), and amaranth leaves (chaulai) are especially beneficial, being rich sources of folate, essential for preventing neural tube defects, and iron, which combats anemia. 

Other vegetables like broccoli, carrots, sweet potatoes, and various gourds (e.g., bottle gourd - lauki, ridge gourd - tori) provide abundant fiber to prevent constipation, along with Vitamin C for immunity, Vitamin A for vision, and calcium for bone development. These vegetables, when thoroughly washed and properly cooked, ensure a steady supply of vitamins, minerals, and antioxidants, supporting healthy fetal growth and managing common pregnancy discomforts.

palak urad dal sabzi recipe | urad dal with spinach | healthy urad palak dal | palak dal | One serving of palak urad dal sabzi  delivers 63% folic acid, 30% vitamin B1, 26% protein, 44% Vitamin  A, 16% iron, 26%. calcium  of your Recommended Dietary Allowance ( RDA).

spinach and paneer soup recipe | palak paneer soup | healthy spinach cottage cheese soup |

Spinach and Paneer Soup

Absolutely, yellow moong dal (split and hulled mung beans) is a fantastic and safe food choice during pregnancy. It's highly prized for its rich nutritional content, which is incredibly important for both you and your developing baby. This dal is an excellent source of protein, vital for your baby's rapid growth and for repairing your own body tissues. What's more, it's packed with folate (Vitamin B9 or folic acid), a crucial nutrient that plays a significant role in preventing neural tube defects in your baby's brain and spinal cord. It also provides iron, helping to prevent iron-deficiency anemia, which is common in pregnancy, and ensuring your baby gets enough oxygen. Its high fiber content is a bonus, aiding digestion and preventing constipation, a frequent discomfort when you're expecting. Being easily digestible and light on the stomach, yellow moong dal can be a comfortable and nourishing addition to a pregnant woman's diet.

suva moong dal recipe | acidity friendly dal | healthy dill split yellow gram dal | protein rich dal

6. Indian fats for pregnancy

In the Indian diet, healthy fats play a vital role in supporting a healthy pregnancy, providing concentrated energy and essential nutrients crucial for both the mother and the developing baby. Ghee (clarified butter) is a traditional and highly valued fat, offering fat-soluble vitamins (A, D, E, K) and healthy fatty acids. It's often consumed in moderation, added to rotis, dals, or khichdi, and is believed to aid digestion. 

Besides ghee, healthy fats from plant-based sources like nuts (almonds, walnuts), seeds (flaxseeds, chia seeds), and healthy cooking oils such as olive oil, coconut oi, mustard oil or groundnut oil (depending on regional culinary practices) are also important. These fats provide essential fatty acids, including Omega-3s, which are critical for the baby's brain and eye development. Conscious inclusion of these beneficial fats, while avoiding excessive amounts of saturated and trans fats often found in processed foods, contributes significantly to meeting the increased energy and nutrient demands of pregnancy.

Forget the white bread and turn to Almond Bread.

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

Here are some more healthy pregnancy recipes.