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The
Daily Dozen - A Balanced Diet
What is a balanced
diet
During pregnancy, your diet should
consist of the following
3 helpings of first class
proteins
2 helpings of vitamin C foods
4 helpings of calcium-rich foods
(4 during pregnancy, and 5 during lactation)
3 helpings of green, leafy and yellow
vegetables or fruits
½ serving of other fruits
and vegetables
4-5 helpings of whole grain and
complex carbohydrates
2 helpings of iron-rich foods
8-10 glasses of water
Vitamin and Folic Acid supplements
based on your doctor's recommendation
What foods contain
elements of this balanced diet
Source of Nutrition |
Foods containing Nutrition
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Proteins |
For vegetarians: paneer, tofu, cheese,
yogurt, milk, peas, all kinds of beans and dals, and all kinds of nuts.
For non-vegetarians: all types of meats such as beef, pork, poultry, lamb,
veal, kidneys and liver; all kinds of fish; and eggs |
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Carbohydrates |
Sugar, breads, cereals, rice, potatoes,
pastas |
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Fats |
Milk, cream, cheese, butter, margarine,
cooking oil, cooking fats, mayonnaise, salad dressings, and nuts, bacon,
lard. |
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Vitamin A |
Fish oils, egg yolk, offal, milk,
cheese, butter, margarine, fruits like bananas, peaches and apricots, carrots,
brussel sprouts, spinach, tomatoes, turnips, beetroots. |
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Vitamin B1 |
Beans, peas, all kinds of nuts,
wheat, crude rice, soya bean, yeast, eggs, liver, kidneys, brain, heart,
seafoods and fish oils |
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Vitamin B2 |
All kinds of meat, liver, kidneys,
heart, brains, all kinds of fish, all kinds of nuts, milk, cheese, cream,
yeast, whole wheat, peas and beans |
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Vitamin C |
All citric fruits like oranges,
tangerines, grapefruit, tomatoes, black currants, melons, and strawberries.
Vegetables like cabbage, lettuce, carrots, radish, brussel sprouts, watercress
and brocolli. Note that vitamin C gets destroyed on cooking or heating. |
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Vitamin D |
Fish oils and fish extracts, animal
fats and eggs; Milk and milk products like cheese and butter. |
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Vitamin E |
Wheat germ oil and cotton seed oil.
Vitamin E is also present in limited amounts in eggs, milk, butter, cheese,
unpolished rise, wholewheat bread and wheat. |
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Iron |
All types of meats, especially liver
and kidneys. Also found in eggs, spinach, cabbage, brussel sprouts
and broccoli. |
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Calcium |
Milk and milk products like cheese,
butter, cream, etc. spinach, broccoli, all kinds of nuts, eggs, and all
kinds of fish. |
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Folic Acid |
Green leafy vegetables, liver and
kidneys. Normally also taken as supplement in form of tablet. |
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Minerals - Phosporus |
Seafoods, cheese, eggs, milk, meat,
onions and wholemeal bread. |
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Minerals - Copper |
Meat, liver, cheese and beans |
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Minerals - Iodine |
All fish foods and fish extracts |
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Minerals - Manganese |
Peas, beans, wheat products, green
vegetables and animal liver.
Green leafy vegetables and fruits:
Apricots, mango, yellow peaches, papaya, persimmon, pumpkin, beet greens,
broccoli or turnip greens, carrots, lettuce, spinach and sweet potatoes.
Other fruits and vegetables:
apples, asparagus, bananas, bean sprouts, green beans, blackberries, raspberries,
brussel sprouts, cherries, grapes, mushrooms, peaches, okra (lady's fingers),
parsley, pears, potatoes and pineapple.
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