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Pregnancy Topics..

You are here : home > Pregnancy > Weight Gain, Diet & Exercise > The Daily Dozen - A Balanced Diet

The Daily Dozen - A Balanced Diet

What is a balanced diet

During pregnancy, your diet should consist of the following

3 helpings of first class proteins
2 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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Pregnancy Diet
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simi.7 years ago
can v eat pineapple during pergnancy
Shilpa.7 years ago
u should avoid pineapple and papaya during pregnancy
Nivedita.7 years ago
we should not eat pineapple, papaya during pregnancy
esha.7 years ago
eating papaya or pineapple does not harm during pregnancy
aanchal.7 years ago
which milk is best low fat or fat free?
Neha.7 years ago
which food items we should avoid during pregnancy.
thuhina.7 years ago
its good to avoid pineaaple n papaya during pregnancy.taking 2 spoon of butter daily will help the baby's skin to glow.tender coconut water will help the baby's eye to be in a very good condition.taking spinach will help in growth of the baby's hair.even mousambi lemon is a good diet.
amala.7 years ago
can u give all the food that must been taken during first-trimister. and to avoid vomiting during this time
Padma.7 years ago
now my weight is 67 how much weight still 8 month's mother.
swati.7 years ago
im having 1 week pregnancy .my weight is vey low i,e 39
kindly refer me wat diet i take ,wat kind of fruits i take to glow skin of my baby
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