Diet during pregnancy

  • During pregnancy, you should eat one extra meal a day
  • Consume milk and dairy products such as curd, buttermilk, paneer, as these are rich sources of calcium, proteins and vitamins.
  • Consume fresh/seasonal fruits and vegetables as they are rich in vitamins and iron.
  • Cereals, whole grains and pulses should be consumed as they are good sources of proteins.
  • Green leafy vegetables are rich in iron and folic acid.
  • For vegetarians, a handful (45 grams) of nuts and at least two cups of daal easily fulfils the daily requirement of proteins.
  • For non-vegetarians, meat, egg, chicken or fish are good sources of proteins, vitamins and iron.

A well-balanced diet that consists of a variety of food helps in the growth of the baby and preventing anaemia.

Rich sources of important nutrients are as follows:


Nutrient Sources


Green leafy vegetables, whole grains, cereals, dry fruits, nuts, meat, jaggary


Milk, milk products, sesame seeds, almonds, soy milk, turnip (shalgam), egg


Orange and dark green vegetables, citrus fruits, apple, tomato, amla, vegetables, meat, fish, eggs, sunlight, milk and milk products, soy products


Paneer, milk and other milk products, combined grains, seeds, nuts, egg, meat, poultry, soybeans


Butter, ghee, oils, nuts


Go for variety of local seasonal foods, vegetables and fruits that are grown in and around your area.


My safe motherhood: Booklet for expecting mothers. Maternal Health Division Ministry of Health & Family Welfare Government of India[Internet]. Available at: Accessed on Mar 13, 2020.