During pregnancy time, your body needs additional nutrients, vitamins and minerals. Maintaining a healthy diet during pregnancy is very important. It’s very important that you choose nutrient-dense, healthy foods. Adequate nutrition before and during pregnancy infant who are well nourished in the womb, have chance of entering life in good physical and mental health. Prenatal exercise improves fitness, prevent gestational diabetes, facilitates labor and reduces stress, hypertension.


Normal protein requirements of adult woman is 50 g/day.

Requirements increases during pregnancy are 65 g/day.

Meat, poultry, fish, eggs, lean beef, chicken, lamb, liver, turkey, milk, cheese, butter are complete proteins and additional protein may be obtained from nuts, whole grains, oil seeds, legumes beans. Your developing baby needs plenty of protein, especially in the second and third trimesters.

Eat lots of protein for:

Rapid growth of the foetus, Enlargement of uterus, mammary glands and placenta.

Protein and calorie deficiency during pregnancy may result in maximum growth of the foetus cannot obtained. Number of cells in tissues particularly in brain may be less, increase risk of pregnancy.


Normal calcium requirements of adult woman is 400 mg/day.

Requirements increases during pregnancy are 1000 mg/day.

So Increase intake of calcium by mother is essential.
Diary products are a primary source of calcium. Milk, cheese, and yogurt
Green leafy vegetables also contribute to calcium.

Calcium-fortified cereal, bread, orange juice, and soy drinks.
For example: You should consume at least 4 cups of dairy products daily or calcium-fortified orange juice or choose a cereal that has 1,000 mg of calcium. So diet should be rich in calcium to prevent osteomalacia.

Calcium is a mineral used to build a baby’s bones, teeth, muscle, normal blood clotting, and nerve function. Your body will take calcium from your bones, if you do not consume enough through your diet .


Normal iron requirements of adult woman is 30 mg/day.

Requirements increases during pregnancy are 38 mg/day.

More iron-rich foods in your diet include dark green leafy vegetables (e.g., spinach), Broccoli, red meat, poultry, liver, dried beans, peas, dried fruit, dates ,eggs and iron-fortified bread, cereal, iron-fortified salt and pasta.

Iron are needed to make more blood to supply the baby with oxygen and also carries oxygen to your muscles. Getting too little iron during pregnancy can lead to anemia, fatigue, weakness, irritability, depression and an increased risk of infections.


Normal folic acid requirements of adult woman is 100 µg /day.

Requirements increases during pregnancy are 400 µg/day (0.4 mg).

Folate is found naturally in dark green vegetables and citrus fruits, fortified cereals. It plays an important role in the production of red blood cells RBCs which must increase as the mother’s blood volume increases. Helps your baby’s neural tube develop into her brain and spinal cord. Intake of folacin is based on its role in promoting normal foetal growth and preventing macrocytic anaemia of pregnancy. Folic acid is needed for the synthesis of essential components of DNA and RNA which increase rapidly during growth there by increasing the requirements.

Folic acid deficiency can lead to anencephaly absence of brain, in pregnancy induced hypertension, neural tube defects spina bifida congenital abnormalities like hare lip, cleft palates, hydrocephalus.


  • For the first three months of pregnancy: 400 mcg
  • For months four to nine of pregnancy: 600 mcg
  • While breastfeeding: 500 mcg
    2-4 servings of fruit and 4 or more servings of vegetables daily.
    Good Food Sources Of Folic Acid and Iron
  • Cereals fortified,3/4 cup
  • Sheep liver, cooked, 1oz
  • Legumes eg. lentils, peas, beans, chickpeas, soybeans and peanuts-mature seeds, cooked, boiled, 1/2 cup
  • Spinach, kale, cooked or boiled, ½ cup
  • Egg boiled or cooked 1 or 2
  • Cereals fortified, 3/4 cup
  • Beans, boiled, 1/2 cup
  • Orange juice, 1 cup
  • Soya, cooked, boiled, 1/2cup
  • Wheat germ,3/4 cup
  • Almonds,1/2 cup


Pregnant women need at least 70 mg of Vitamin C daily same as normal woman requirement. Which helps your body absorb iron, also important for skin health and immune function.

Which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, brussel sprouts, berries, green peppers, kiwis, strawberries.


Beta-carotene is a very important source of vitamin A for pregnant women.

Normal beta-carotene requirements of adult woman is 2400 mcg/day. Same level is suggested during pregnancy.

Vitamin A and protein deficiencies resulting in poor pregnancy outcome.

Sweet potatoes are an excellent source of beta-carotene.100–150 grams of cooked sweet potato fulfills the entire reference daily. It contain fiber, which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility.

  • • Yellow vegetables and fruits are good source of vitamin A, low in calories and filled fiber, and minerals.
  • • Banana
  • • Lemons
  • • Ginger root
  • • Egg yolks
  • • Butter
  • • Cod liver oil
  • • Pineapples
  • • Capsicum


Cooked fish and sea food a week is safe for pregnant women to eat 8 to 12 ounces. It is a good source of lean protein, vitamin A and some fish including salmon and sardines, also contain omega-3 fatty acids, a healthy fat that’s good for the heart. Fish that contain high levels of mercury should be avoided.

Fish liver oil is very rich in the omega-3 fatty acids essential for fetal brain and eye development. A single serving (one tablespoon or 15 ml) of fish liver oil provides omega-3-fatty acid, vitamin D and vitamin A.

Healthy Snacks rich in fibres and nutrients:

  • If you get hungry between meals, don’t eat snacks that are high in fat and/or sugar, such as sweets, biscuits, crisps or chocolate. Instead, choose from the following nutritious snacks.
  • • Sandwiches or pitta bread filled with grated cheese, grilled chicken, mashed tuna, salmon or sardines and omelette or boiled eggs.
  • • Carrot, pumpkin, beet root halwas, khoya, pakoda, bread pudding.
  • • Vegetables salad, such as carrot, celery, broccoli, drum stick, capsicum, ladies finger, tomato, cauliflower or cucumber.
  • • Pulses and legumes like green peas, rajma, soybean, red kidney bean, lentils, sweet corn, moong dal, peanut, chick peas sundals.
  • • Fried green leafy vegetables spinach, agathi, amarnath, curry leaves, moringa tree leaves.
  • • Low-fat yogurt, panner, hummus with bread or vegetable sticks.
  • • Breakfast cereals, ragi, wheat chapathis, rice, pasta, bread, potatoes noodles, maize, millet, oats, sweet potatoes, yams cornmeal and grains or porridge, with milk.
  • • Ready to eat apricots, figs, nuts or prunes.
  • • Vegetable and bean pulav, soups.
  • • Milky drinks or sweetened fresh fruit juices or fruit salad of apple, pomegranate, custard apple, water melon, musk melon, pears, papaya, dates, Jack fruit, pineapple like badam milk, shake banana milk shake, apple milk shake.
  • • Baked beans on toast or a baked potato.
  • • Coconut water rich in potassium take in empty stomach.
  • • Avocados contain more potassium than bananas.

All this types of fiberious food item’s should be included in the daily diet act as natural laxatives to prevent constipation, Which is common problem during pregnancy. And also good source of iron, protein, calcium, vitamins and minerals.

During pregnancy you should be drinking about 2 liters of water per day to stay properly hydrated your fetus usually gets everything it needs, to drink 6-8 glasses of water every day – most town water contains fluoride, which helps your growing baby’s teeth develop strong enamel and keep the bowels regular.

  • Diet should contain optimum amount of sodium. In the case of oedema or hypertension, sodium is restricted.
  • Strongly flavored, fried, fatty rich foods may be restricted in case of gastric distress nausea and vomiting.
  • Small and frequent feeding should be taken. Avoid fasting or missing of meals.
  • Trash junk foods that are high in sugar, fat and salt.
  • Alcohol drinking is the not safest option because it harm your unborn baby.
  • Avoid caffeine, undercooked, raw and processed meat, raw eggs, unwashed produce.
  • Unsafe to drink unpasteurized or raw milk, canned foods, including fruits, vegetables and sodas are harmful.
  • Avoid adequate intake of fatty rich foods, fried foods item's.

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