Diet plan for pregnant women

If you're expecting, your diet should be very well-balanced. The concept that a pregnant woman should eat for two is long out-dated. Gynaecologist Dr Suman Bijlani says a pregnant woman needs a well-balanced diet with a few extra ingredients to meet the unborn baby's needs.

"You need to consume about 300 extra calories per day, which translates to one extra meal. But eating too much makes you prone to obesity, diabetes, high blood pressure and gives you a very large baby. Focus on adding extra proteins, iron and calcium to your existing diet," says Dr Bijlani.

Proteins 
Include dals, pulses, sprouts, eggs, meats, fish, milk and milk products.

Carbohydrates 
They provide energy and fibre. Avoid refined sugar and flour - they cause sugar levels to fluctuate. Stick to whole wheat and whole fruits.

Fats 
Docosahexaenoic Acid (DHA) and other essential fatty acids are important for the development of the fetal brain. These are essential for ideal development of intelligence, learning and vision. Add flax seeds, walnuts, beans, tofu, olive and soyabean oil to your diet. Non-vegetarians can benefit from fish intake or cod liver oil capsules.

Iron 
Green leafy vegetables, beans and pulses, pomegranate, cherries, berries, litchi, pineapple, raisins, dates, figs and animal foods contain a good amount of iron. Vitamin C is essential for the absorption of iron - squeeze a lemon in your meal.

Calcium 
You need more calcium to help your baby's developing bones, teeth and essential bodily functions.