What your body needs
| Nutrient | Why | Indian sources |
|---|---|---|
| Folate | Prevents neural tube defects | Palak, methi, rajma, chana, oranges |
| Iron | Prevents anaemia; extra blood volume | Green leafy vegetables, bajra, ragi, jaggery, dates, meat, eggs |
| Calcium | Baby’s bones, your bone health | Milk, curd, paneer, ragi, til, sesame chikki |
| Protein | Growth of baby, placenta and uterus | Dal, sprouts, soy, paneer, eggs, fish, chicken |
| Iodine | Baby’s brain and thyroid | Iodised salt, dairy, seafood |
| Vitamin C | Helps iron absorption | Amla, guava, lemon, oranges, tomatoes |
| Omega-3 (DHA) | Brain and eye development | Walnuts, flaxseed, low-mercury fish (rohu, pomfret) |
Sample day’s menu (second trimester)
- Early morning: a glass of milk with 2 soaked almonds and a date or two
- Breakfast: vegetable poha / besan chilla / 2 idlis with sambar, or eggs with toast
- Mid-morning: seasonal fruit (guava, orange, banana) or a bowl of sprouts
- Lunch: 2 rotis or rice, dal, green vegetable, curd, salad
- Evening: roasted chana or makhana, lemon water or buttermilk
- Dinner: khichdi with vegetables, or roti with paneer / chicken / fish curry and sabzi
- Bedtime: warm milk if hungry
By trimester
First: no extra calories needed. Focus on folate and managing nausea with small, dry, frequent meals. Second: about 350 extra kcal a day – add a snack and an extra serving of protein; start IFA and calcium tablets. Third: about 450 extra kcal a day; smaller frequent meals help with heartburn and breathlessness.
Foods to avoid or limit
- Alcohol – no safe amount in pregnancy
- Raw or undercooked eggs, meat and seafood; unpasteurised milk and soft cheeses made from it
- High-mercury fish such as shark, swordfish and king mackerel
- More than 200 mg caffeine a day (about 2 cups of tea or 1 cup of coffee)
- Street food and cut fruit that may not be hygienic
- Herbal supplements and ‘garam’ remedies not approved by your doctor
Common food myths
“Eat for two.” You need only modest extra calories. “Ghee makes labour easier.” There is no evidence for this; excess ghee just adds calories. “Fair-skinned baby from saffron or coconut.” Skin colour is genetic. Papaya: ripe papaya is generally considered safe in moderation, but unripe or semi-ripe papaya contains latex and is commonly avoided.
Frequently asked questions
Is it safe to be vegetarian in pregnancy?
Yes. A well-planned vegetarian diet with dal, dairy, soy, nuts and whole grains meets pregnancy needs. Your doctor may check your vitamin B12 levels.
How many extra calories do I need in pregnancy?
None in the first trimester, about 350 kcal a day in the second and about 450 kcal a day in the third.
Medical disclaimer: The results and information on this page are estimates for general education only. They are not a diagnosis and do not replace advice from your gynaecologist, obstetrician or midwife. If you have pain, bleeding, reduced baby movements or feel unwell, contact your doctor or call 108 immediately. Read the full disclaimer.
Sources & further reading
- Ministry of Health & Family Welfare, Government of India. Maternal health guidelines, PMSMA and Anemia Mukt Bharat. nhm.gov.in
- World Health Organization. WHO recommendations on antenatal care for a positive pregnancy experience (2016). who.int
- Institute of Medicine & National Research Council. Weight Gain During Pregnancy: Reexamining the Guidelines (2009). National Academies Press.