What is a balanced diet
During pregnancy, your diet should consist of the following
3 helpings of first class proteins2 helpings of vitamin C foods
4 helpings of calcium-rich foods (4 during pregnancy, and 5 during lactation)
3 helpings of green, leafy and yellow vegetables or fruits
1/2 serving of other fruits and vegetables
4-5 helpings of whole grain and complex carbohydrates
2 helpings of iron-rich foods
8-10 glasses of water
Vitamin and Folic Acid supplements based on your doctor's recommendation
What foods contain elements of this balanced diet
Source of Nutrition | Foods containing Nutrition |
Proteins | For vegetarians: paneer, tofu, cheese, yogurt, milk, peas, all kinds of beans and dals, and all kinds of nuts. For non-vegetarians: all types of meats such as beef, pork, poultry, lamb, veal, kidneys and liver; all kinds of fish; and eggs |
Carbohydrates | Sugar, breads, cereals, rice, potatoes, pastas |
Fats | Milk, cream, cheese, butter, margarine, cooking oil, cooking fats, mayonnaise, salad dressings, and nuts, bacon, lard. |
Vitamin A | Fish oils, egg yolk, offal, milk, cheese, butter, margarine, fruits like bananas, peaches and apricots, carrots, brussel sprouts, spinach, tomatoes, turnips, beetroots. |
Vitamin B1 | Beans, peas, all kinds of nuts, wheat, crude rice, soya bean, yeast, eggs, liver, kidneys, brain, heart, seafoods and fish oils |
Vitamin B2 | All kinds of meat, liver, kidneys, heart, brains, all kinds of fish, all kinds of nuts, milk, cheese, cream, yeast, whole wheat, peas and beans |
Vitamin C | All citric fruits like oranges, tangerines, grapefruit, tomatoes, black currants, melons, and strawberries. Vegetables like cabbage, lettuce, carrots, radish, brussel sprouts, watercress and brocolli. Note that vitamin C gets destroyed on cooking or heating. |
Vitamin D | Fish oils and fish extracts, animal fats and eggs; Milk and milk products like cheese and butter. |
Vitamin E | Wheat germ oil and cotton seed oil. Vitamin E is also present in limited amounts in eggs, milk, butter, cheese, unpolished rise, wholewheat bread and wheat. |
Iron | All types of meats, especially liver and kidneys. Also found in eggs, spinach, cabbage, brussel sprouts and broccoli. |
Calcium | Milk and milk products like cheese, butter, cream, etc. spinach, broccoli, all kinds of nuts, eggs, and all kinds of fish. |
Folic Acid | Green leafy vegetables, liver and kidneys. Normally also taken as supplement in form of tablet. |
Minerals - Phosporus | Seafoods, cheese, eggs, milk, meat, onions and wholemeal bread. |
Minerals - Copper | Meat, liver, cheese and beans |
Minerals - Iodine | All fish foods and fish extracts |
Minerals - Manganese | Peas, beans, wheat products, green vegetables and animal liver.
Green leafy vegetables and fruits: Apricots, mango, yellow peaches, papaya, persimmon, pumpkin, beet greens, broccoli or turnip greens, carrots, lettuce, spinach and sweet potatoes.
Other fruits and vegetables: apples, asparagus, bananas, bean sprouts, green beans, blackberries, raspberries, brussel sprouts, cherries, grapes, mushrooms, peaches, okra (lady's fingers), parsley, pears, potatoes and pineapple.
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