The Healthy Diet »

Indian Council of medical research has recommended dietary allowances for Indian expecting and Lactating mothers. But these allowances vary with age, weight and activity of mother.

Nutrients	Non-Pregnant Pregnant	2nd & 3rd trimester	Lactating
Calories
Sedentary Worker	1900	2200	2600
Moderate Worker	2200	2500	2900
Heavy Worker	3000	3300	3700
Proteins (gm)	45	55	65
Calcium (gm)	0.4-0.5	1.4-1.5	1.4-1.5
Iron(mg)	30	40	35
Vitamin A (IU)	3000	3000	4600
Thiamine(mg)	1-1.5	1.2-1.7	1.4-1.9
Ribaflavin(mg)	1-1.7	1.2-1.9	1.4-2.1
Niacin(mg)	13-20	15-22	18-25
Ascorbic Acid (mg)	50	50	80
Folic Acid (Ng)	100	150-300	150
Vitamin B., (Ng)	1	1.5	1.5
Vitamin D (IU)	200	200	200

CALORIES
Calories are a good source of physical energy which one can have from fats and carbohydrates.

CARBOHYDRATES
Carbohydrates are sugars and starches which should not be increased as these things don't have any vitamins and minerals. Morning sickness can be relieved by taking juice or crackers before rising from bed.

FATS
In 1st trimester, there is no need of increasing fats. Quantities of fats given should be just normal. If less of fat will be given then fat soluble vitamins A & D won't be absorbed and on the other hand if fats are excess then nausea, vomiting, morning sickness, less absorption, loss of appetite etc. may result. Considering all these factors in 1st half of pregnancy, fat contents of diet should be normal whereas in 2nd half about 1/4 of the required calories must come from fats only.

PROTEINS
In 2nd half of pregnancy good quality proteins is very important. Most of the proteins given should come from animals. 100 gm. of the meat and one egg daily alongwith milk is enough. Distribution of total protein food should be such that on every meal one protein food must be taken. In this way total intake should be increased to 1/3 above normal. Vegetarian mothers can have navy beans, kidney beans, split peas, lentils, soybeans, peanuts and other legumes and Pulses. Vegetable protein is accessory to animal protein but they do not contain all amino acids. Protein intake during last month helps to improve quality and quantity of milk and to increase fibrinogen and prothrombin level of blood for preparation of labour. At the same time water amount should also be increased with increase of proteins. in order to excrete urea formed in the body. If albumin seen in urine, is in excess. then protein should not be increased.

MINERAL REQUIREMENTS
Calcium and phosphorus are very necesry for bones and teeth development during 2nd half of pregnancy. Also Vitamin D is necessary to be given with Calcium & Phosphorus as it helps in calcium and phosphorus metabolism. If these minerals are not given in diet of mother then the growing foetus takes it from mothers teeth and bones making them weak.These are present in milk and milk products in enough quantities. If 4 glasses of 200 gm. milk are taken daily then it provides enough Calcium and Phosphorus for the day. Other sources are cheese, egg yolk, almonds, nuts. green vegetables. fruits. cereals. Alkaline medium promotes calcium. Milk can be taken as ice cream, paneer, custard, curds, puddings, malted drinks, Eggnog etc. Iron needs are increased during pregnancy for increased need of heamoglobin to; transport oxygen to the foetus. At the same time some iron stores should be there in foetus liver for the needs after birth till he starts on a mixed diet. Livers and meats are good sources; other sources are yolk of egg, whole grain or enriched bread and cereal products, green leafy vegetables, dried fruits. Others minerals sodium, potassium are usually present in a normal diet. Amount of iodine is maintained if fish or other sea foods are included in diet once or twice a week.