Diet for the pregnant woman should be well planned ensuring it contains all

the essential nutrients needed during pregnancy. It is not necessary to

increase the amount of food you eat. The quality of your diet has to be

improved, not the quantity.

The different food groups and and the number of 'servings' of each group

that you need to eat daily is discussed here.

Food providing Carbohydrates: Carbohydrates give us the

energy necessary for our life. The major sources of carbohydrates are foods

like breads, rice, noodles and cereals. They also provide nutrients like

Vitamin B, iron, zinc and certain trace minerals.

Requirements - Eat at least 6 servings of

carbohydrates a day. A single serving is -

• 2 slices of average sized breadslices.
  
• ? cup cereal.
  
• ? cup of cooked rice or noodles.
  

Food providing Proteins: Proteins are the building blocks of

the body cells. They are needed to make all the different body tissues like

muscles, blood, nerves, bones and all the organs of our body. Food

containing proteins also contain iron and Folic Acid. Normal requirement in

a non-pregnant woman is 1 gram of protein per kg body weight per day. In

pregnancy, 10 grams of extra protein should be added daily over this

requirement.

Requirements: Eat at least 3 servings of protein each

day. Each serving is equivalent to:

• 60 grams of lean meat like chicken or fish.
  
• 2 eggs.
  
• 1 glass of milk.
  
• ? cup of low fat yogurt.
  
• 1 cup of cooked beans like soyabeans, lentils, peas.
  
• 1 cup of cottage cheese.
  

Milk and milk products: Milk and milk products are a rich

source of calcium, protein, vitamin D, vitamin B12 and other fat soluble

vitamins and minerals. Your baby needs calcium to build strong bones and

teeth as well as to develop muscle, heart and nerve tissue. Cramps in the

calves of the legs and pains in the long bones are signs that the calcium

level in your body is low. The normal daily requirement of calcium is

1000mg in pregnancy and 1500 mg in breastfeeding mothers.

Requirements: You need at least 4 servings of milk and

milk products in a day. A single serving is equivalent to:

• 200 ml of whole milk (1 average-sized glass)
  
• 1 cup of soyamilk
  
• 100 grams of cottage cheese (paneer)
  
• 1 cup of yogurt, custard or milk pudding.
  

Fruits: Fruits add taste, texture and flavour to your diet.

They are also packed full of essential vitamins and minerals necessary for

the baby's growth. They also provide dietary fibre and anti-oxidants. The

skin of the fruit should be retained wherever possible as it provides

valuable nutrients.

Requirements:Eat at least 5 servings of fruits daily.

A single serving of fruit is:

• 1 medium sized fruit like an apple, orange or banana
  
• 1 slice of a large sized fruit like watermelon and pineapple.
  
• 2 fruits if they are small sized like plums and kiwis
  
• 1 cup of very small sized fruits like grapes or strawberries
  
• ? cup canned fruits
  
• ? cup of 100 % pure fruit juice with no added sugar.
  

Vegetables: Vegetables, like fruits, are rich in vitamins,

minerals and necessary trace elements. They add crunch, colour and flavour

to your diet and provide you with fluids and fibre.

Requirements: Eat at least 4 servings of vegetables in

a day. One serving is equivalent to:

• 1 cup raw or ? cup cooked vegetables
  
• 1 cup vegetable juice
  
• 1 side plate of salad
  
• ? cup of sprouts.
  

Fats and Oils: Although some amount of fats and oils are

necessary in the diet, too much can make you overweight. Olive oil and rice

bran oil are good oils that not only provide the necessary fat but also

supply some amount of fat soluble vitamins and anti-oxidants.
The average daily requirement of fat in pregnancy is 35 to 40 grams. A

total of 5 teaspoonfuls of oil are enough to provide this amount in a day.

Arrange your diet so that you are eating the right food in quality and

quantity every day.