(i) Pregnant woman

The basic principles of meal planning for a pregnant woman are the same that for a normal adult woman. During the initial weeks, the pregnant woman often suffers from nausea and vomiting which is marked during the morning hours. To minimize this effect she must be given small frequent meal.

A S-7 meal pattern is planned. Concentrated carbohydrate biscuits, bread, candy; fruits should be given early in the morning before getting out of bed. At the same time, rich, fried, strongly flavored and highly spiced foods should be avoided.

There are increased nutritional needs during pregnancy. Increased protein needs can be met through inclusion of good quality protein like milk, meat eggs, fish. Comparatively cheaper protein sources like cereal-pulse mixtures, groundnuts, soya bean can also be given. To meet the additional iron needs, food stuff like whole grain cereals and pulses, certain green leafy vegetables like mustard leaves, bathua leaves, dried fruits, eggs and organ meats should be consumed. Sufficient amounts of dietary fiber should be given in order to avoid constipation. Intake of caffeinated foods, beverages (tea, coffee, coca-cola) and medications should be curtailed.

A healthy diet during pregnancy contains much the same balance of vitamins, minerals, and nutrients as a healthy diet in general. If you already have healthy eating habits, it will be easy to make slight adjustments to ensure a healthy pregnancy.

Calories

Most experts recommend that pregnant women consume an additional 300 calories over their normal intake requirements. Avoid dieting and the urge to binge eat during pregnancy. The key is moderation.

Complex Carbohydrates

Whenever possible, eat complex carbohydrates (like whole-grain breads and pastas, vegetables, beans, and legumes) rather than their nutritionally deficient cousins, the simple carbohydrates (white bread, cookies, pretzels and chips, and sugar and sweeteners).

Protein

Eat four servings of protein daily (60 to 75 grams daily). If your pregnancy is a high-risk one, your doctor may recommend more. It is easy to add more protein to your diet. For example, a serving of protein is provided by all of the following:

Dairy

Meat

Fish

· 1 to 1 1/2 cups low-fat cottage cheese

· 1 to 1 1/2 cups low-fat yogurt

· 2 to 3 oz. Swiss, cheddar, or low-fat cheese

· 3 to 6 tablespoons Parmesan cheese

· 5 large egg whites

· 3 8-oz. glasses skim milk

· 1cup tofu

· 2 to 3 oz. skinless white chicken or turkey meat

· 2 to 3 oz. dark chicken meat

· 2 to 3 oz. lean beef, lamb, or pork

· 2 to 3 oz. liver

· 2 to 3 oz. veal

· 2 to 3 oz. tuna

· 2 to 3 oz. shrimp

· 5 ounces lobster, crab, or clams

Vegetables

Vegetables provide many nutrients: calories, vitamins and minerals, antioxidants, phytochemicals, and fiber. Eat three or more servings daily of green and yellow vegetables, which contain significant amounts of Vitamin A, beta-carotene, fiber, Vitamin E, riboflavin, folic acid, Vitamin B6, calcium, and trace minerals. Four additional servings per day should come from fruits and other (non-green/yellow) vegetables. These provide fiber, vitamins, potassium, and magnesium.

Grains and Legumes

Whole grains and legumes (dried peas and beans) should comprise nine or more servings a day; they provide B vitamins and trace minerals (zinc selenium, magnesium). Grains and legumes are full of nutrients, especially the B