Daily Balanced Diet during pregnancy
The diet is based on 2005 USDA dietary guidelines There is no specific guide.
Totally avoid un-ripened raw papaya, Goku Kola (Brahmi).
Whole-Grains 6 to 11 servings per day
Whole-grain Naan is good because it also includes yeast and egg making it a good source of Vitamin B-12 and Zinc. Whole-grains provide Carbs, B vitamins and iron. The dietary fiber prevents constipation. Whole grain flour breads, brown rice are preferred.
Vegetables 3 to 5 servings/day
On a weekly basis, the distribution should be as follow:
Dark Green Vegetables: 3 servings
Orange Colored vegetables: 2 servings
Lentils: 3 servings
Starchy vegetables: 3 servings
Other vegetables: 6½ servings
Phytates found in lentils, and oxalates are found in leafy vegetables. Phytates and oxalates hinder absorption of Iron, Calcium and Magnesium. Do not cook these items by combining with dairy products such as cream and Paneer. For example Aloo Paalak is a better choice over Paalak Paneer. Germinating beans reduces the Phytates, Sprouted Moong beans are better than Moong Dal.
Avoid vegetable juices, as they lack fiber. On the other hand Raw vegetable salads and iron rich raw vegetable smoothie are good source for vitamins and minerals.
Fruits 2 to 4 servings/day
Select a variety of colorful fruits Mangoes, Cantaloupes, Banana, Oranges, Figs. Figs are rich in Calcium. Raisin are good source of iron. Fruits provide Carbs, vitamins, trace minerals and dietary fiber. Orange juice is also a good source of Folic acid.
Avoid fruit juices, they have little or no fiber.
Dairy Products 4 to 5 servings/day
Milk, Dahi, Chach, Buttermilk, Paneer.
Dairy products tend to be high in saturated fats. So limit the consumption of dairy products to low-fat or no-fat variety. If the pregnant mother has food allergy, try fortified soy milk, almond milk or rice milk.
Do not take dairy products 20 minutes before the meals, during the meals, up to 20 minutes after the meal. This can hinder with the absorption of Iron and magnesium.
Meats and meat substitutes 3 to 4 servings/day
Dal (Mung beans, Urad, Red kidney beans, Garbanzo beans) Tofu, Chicken, seafood, nuts (Almonds contain Folic Acid) and seeds.
Always remove skin from Chicken, trim meats of fats as much as possible.
Proteins provide iron, zinc, and B-vitamins. Folic acid is important during pregnancy as well as nursing. In addition, vegetable proteins also include dietary fiber.
Fats 2 Tablespoons/day
Avoid bad fats saturated (Ghee, Butter), trans fats (Margarine, Dalda, Vanaspati), and coconut. Use plant oils for cooking such as un-refined Mustard seed oil, Olive oil, and Canola oil.