Recommended Dietary Intakes for the Pregnant Woman

Recommended Dietary Intakes for the Pregnant Woman
NUTRIENTS	RDIs	Additional	TOTAL
Calories(Kcal)	1875	300	2175
Proteins(gram)	50	15	65
Calcium (milgram)	1000		1000
Iron (miligram)	38		38
Vitamin A (ug)			0
Retinol	600		600
or			0
Carotene	2400		2400
Thiamine (miligram)	0.2		0.2
Riboflavin (miligram)	0.2		0.2
Niacin (miligram)	2.0		2.0
Ascorbic acid (miligram)	40		40
Folic acid (ug)	400		400
Vitamin B12 (ug)	1.0		1.0
Sources: Nutrient Requirements and Recommended Dietary Intakes for Indians,ICMR(1990)

Indian Diet Plan for Pregnancy; The Food List

• Meat, Poultry, Fish, Eggs, and Nuts

These foods provide protein, iron, and zinc. There is an increased demand for protein during pregnancy particularly in the second half of pregnancy. The normal protein requirement of adult women is 1gm/kg body weight. During pregnancy, it is recommended to have an additional 15 gm/day. The additional protein is essential to meet growing tissue demands.

• Milk, Yogurt and Cheese

This group is a major source of protein, calcium, phosphorus, and vitamins. Dairy products are one of the best sources of calcium, and your body needs a lot of it during pregnancy. Eat low-fat dairy products if you are worried about too much weight gain in pregnancy. Cheese, milk, yogurt are excellent foods for pregnancy.

• Fruits

This group provides Important nutrition during pregnancy like vitamins A and C, potassium and fiber. Fruits such as oranges, grapefruit, melons, and berries are the best sources of Vitamin C. It’s easy to eat three or more servings of fruit a day: juice or fresh fruit for breakfast, fresh or dried fruit for a snack, a fruit salad with lunch and a cooked fruit dessert with dinner.

• Vegetables

One should have raw, leafy vegetables like spinach (palak) and other vegetables like carrots (gajar), sweet potatoes (shakarkand), corn (Makka), peas (matar) and potatoes. These foods contain vitamins A and C, folate, and minerals such as iron and magnesium. They are also low in fat and contain fiber, which helps to alleviate constipation.

• Bread, Cereals, Rice and Pastas

This group provides complex carbohydrates (starches), an important source of energy, in addition to vitamins, minerals, and fiber. Pregnant women need 6 to 11 servings daily from this group. Grain products are also a good source of protein, which is the building material of body tissue for you and your baby. Many grains are enriched with B-vitamins and iron.

• Fats, Oils, and Sweets

Use sparingly, since these products contain calories, but few vitamins or minerals. Fats should not make up more than 30 percent of your daily calories. Try to select low-fat foods.

• Iron-Rich Foods

many Indian women are anemic (from monthly blood loss, improper diet or previous pregnancies), you may want to fortify your iron levels even before becoming pregnant with such foods as meat, raisins and prunes or beans, soy products and spinach. Your body is better able to absorb iron when consumed with foods rich in vitamin C, such as citrus fruits, potatoes, and broccoli.

• Folic Acid

Pregnancy doubles a woman’s need for folate (folic acid or folacin). Research suggests that folic acid supplementation during the weeks leading up to and following conception may help prevent neural tube defects. Foods rich in folic acid include liver, deep green leafy vegetables.