Include foods such as whole milk or skimmed milk, yogurt, buttermilk, cheese, cottage cheese (paneer). All these food items are rich sources protein, calcium, and vitamin B12.
If you are not a meat eater, include pulses, dals, cereals, nuts and whole grains in your everyday diet to make up for your body’s requirement of protein. If you are a vegetarian, you will need about 45 gm of nuts each day, as well as about a two-third cup of pulses on a daily basis.
Include lots of fresh fruits and vegetables in your everyday diet as it will help you gain your body’s required amount of fiber, vitamins and minerals. Make sure you have about five servings of each on a daily basis.
If you eat meat and fish, make sure you include them in your everyday diet as well, as they will provide your body with the required amount of concentrated proteins.
While you are pregnant, you will need additional liquids to make sure that you are hydrated all the time. Drink as much water and liquids as you can through the day. You can simply have clean and filtered water throughout the day, or sip on infused water with fresh fruits. Avoid going for packaged juices as they are very high in their sweet content.
Eating fats will help your body get the energy it needs to help you support the growing baby as well as prepare your body for the delivery. Vegetable oil is a good source of fat as it has unsaturated fats. Butter and ghee (clarified butter) contain a lot of saturated fats, and hence you should have them in small amounts only.
How To Spread Out Your Diet Through The Day:
To make sure that what you eat helps your body and also helps you stay interested, spread out your food through the day by following different food ideas. While you are pregnant, it is important to make sure that you first check about anything that you eat or drink with your doctor.