Nutrition Tips During Pregnancy

"Oh, you are expecting? Then you must eat for two! "This is 

a normal reaction from people when they hear of someone's 

pregnancy news. 

'A pregnant mother must take a balanced diet which means 

some or other thing from the entire food group.' - says a 

dietician. She further adds - 'A pregnant woman need 300 

Kcal extra calories, 15gm extra protein, 600mg extra 

calcium and 8 mg extra iron. Though iron and calcium 

supplement is already given to pregnant women but meeting 

these demands from diet is of equal importance.'

Some tips for what foods to eat

- As there may be a feeling of nausea, a pregnant woman 

cannot have a full meal at one time, so it is necessary to go 

for frequent light meals.

- Add quality protein, calcium, riboflavin and host of other 

nutrients by incorporating good amounts of milk, curds, 

paneer, dals, sprouts, dry fruits.

- If you are a non-vegetarian, you can have egg/fish/lean 

chicken (twice a week).

- Incorporate 3 bowls of vegetables a day, preferably one as 

a green leafy vegetable and a variety of other seasonal 

vegetables. Make a bowl of salad a part of your daily meal.

- For fruits, opt for one starchy ( banana, chickoo), one 

citrus, and one coloured / seasonal fruit.

- Use wholegrain cereals like ragi flour, bajri, jowar, 

thalipeeth, and corn