Diet Plan for Pregnant Woman

Optimal Nutrition during pregnancy is very important. A well-nourished woman has good reserves of nutrients that are needed for the growing fetus as well as her own health. A well-nourished fetus has good prospects on the way to good physical and mental health during his life. On the other hand the reverse is also true; an under-nourished fetus has several risks on the way to good physical and mental health during his life. The effect of under nutrition during pregnancy will vary depending upon the nutrients involved. It is not just mere calories that are required for growth of fetus; the development of fetus depends on various other nutrients as well. So it is very! Yes, very important for a new mother to get all the essential nutrients through a balanced diet, the requirement of which is more during pregnancy.

Diet plan for pregnant woman

Nutrients requirement during pregnancy increases because of:

  1. Growth of the maternal tissues, placentas, fetus.
  2. The enlargement of the uterus, mammary glands.
  3. Storage
  4. Increase in maternal circulation blood volume

Diet Chart recommendations:

Protein – The requirement of protein in pregnancy is increased by 30% over the normal requirement and hence it is recommended for moms to take high protein diet and food supplements.

  1. Proteins are the building block of our body.
  2. Proteins are important for Growth and maintenances of muscles.
  3. Proteins requirement for Adult-(1gm/body weight (kg)/day) in pregnancy the requirement is increased by 30%.
  4. Source of Proteins- Milk, egg, Fish, meat, nuts, pulses, whole grains etc.

Vitamins – All the vitamins especially water soluble vitamins [vitamin B, Vitamin C] and other vitamin like Vitamin A, vitamin D and folic acid requirement is increased during pregnancy.

  1. Vitamin A requirement is increased by 25% over the normal requirement.
  2. Source- egg yolk, butter, liver etc
  3. Vitamin C requirement during Pregnancy 85mg/day.
  4. Vitamin C is important to absorption of iron in the body.
  5. Vitamin C increases the immunity.
  6. Source-Amla, lemon, orange, guava etc.
  7. Vitamin D is important because it increase the maternal calcium absorption.
  8. Source- Sun light in the morning ,milk,liver, egg yolk
  9. All Vitamin B (B1, B2, B6, and B12) requirementsare increase during pregnancy.
  10. Source-egg etc.


The two most important minerals Calcium and iron needs increase amount during pregnancy.

  1. Calcium is required for the growth and development of the bones and tooth buds in the growing foetus.
    1. Calcium is important for blood clot mechanism.
    2. Source- Milk and Milk products, legumes etc.
    3. Calcium requirement during pregnancy- 1000mg/day.
  2. Woman requires more iron than a man.
    1. Iron requirement during pregnancy 27mg/day.
    2. Source- egg yolk, Liver, green leafy vegetables etc

Although other nutrients like Fatty acids, all essential amino acids, vitamins and  minerals are also as important as above mentioned one, so balance your diet chart keeping in mind overall good health for both mom and fetus.


Food Supplements

Your Life, Fast Food And Nutrition

The Encyclopedia Britannica defines Nutrition as process by which elements in food are transformed into body tissues and provide energy for the full range of physical and mental activities that make up human life. The ultimate goal of nutrition is to promote optimal health and reduce the risk of chronic diseases.

Ayurveda, the 5000-year-old medical system of India, states that poor nutrition is the main cause of disease. This system uses food to heal and prevent illness. Complete nutrition has been always a highlight of traditional Indian meals which was designed perfectly suitable to places, individual lifestyle and seasonal crops.


However with the course of time, as people are approaching cities for their living, their choice of bread and butter is changing. Today’s city food significantly lacks in nutrients. The food choices people make including their children are high in carbohydrates and fats and very low in other essential nutrients and are essentially governed by taste and not nutrition.

Instant food is scoring over traditional food due to influence of Western countries, and rise in income & subsequent standard of living, convenience, etc. As a result, fast food menus are gaining wider acceptance from the Indians. Currently the growth of fast food industry during 2011-2014 is expected to be more than 30% driven by a growing number of working professionals and increasing westernization. Apart from this, busy life schedule, standardized food, and less time, consuming processes are also fuelling the demand in the industry. As demand for all types of fast food items are consistently on the rise, pizza, burger, and French fries have become the all-time favorite among young Indians.


About 86 per cent of households prefer to consume instant food over traditional food due to steep rise in dual income level & standard of living, convenience and influence of Western countries. Demand for these food items are growing as people with hectic lifestyles do not want to spend much time in cooking.


People are consuming more and more empty calories.  An empty calorie has the same energy content as any other calorie but lacks many accompanying nutrients such as vitamins, dietary minerals, antioxidants, amino acids, or dietary fiber.

Is there any surprises, why more and more Indians are getting diagnosed with non communicable disease?

So How to select foods what body needs?

Which food is good for body?

To answer in single sentence, select food that completes your body’s nutritional requirements.

You may feel, this a generalized statement. Yes, it is. For the reason, every individual is specially created by god and is different than others. It is very difficult to standardize a common requirement of nutrients for his/her optimal health definition.

What are nutrients?

Nutrients are the nutritious components in foods that animals utilize to survive and grow. They are used to build and repair tissues, regulate body processes, and are converted to and used for energy. Nutrients are categorized in to two types.

  1. Macronutrients and
  2. Micronutrients

Macronutrients provide the bulk energy for an organism’s metabolic system to function, and are required in larger amounts such as water, proteins, dietary fiber, carbohydrates and fats.

While micronutrients provide the necessary cofactors for metabolism to be carried out and are required in small quantities such as vitamins (Vitamin A, Vitamin B group, Vitamin C, Vitamin D, Vitamin E) and minerals (calcium, phosphorous, magnesium, manganese, chromium, iron, copper, molybdenum, zinc, selenium etc.)

How much nutrients my body needs?

There are two limits of nutrients which you should consider while designing your healthy diet.

  • Recommended Daily Allowance (RDA) and
  • Optimum Daily Allowance (ODA)

Lower limit is also called as RDA which you must take through diet or food supplements to ensure that you do not develop any deficiency disease.

ODA of nutrients is the highest tolerable intake your body can cope without any side effects.

For an individual to attain optimal health, his/her values of daily nutrients intake shall be between RDA and ODA to prevent diseases such as aging, heart disease or cancer.

Now to choose fast food or to choose nutritious food is the battle between with your tongue and your mind.  Whoever wins the battle, you are going to get result. That is for sure!