Nutrients

per day
82g
Protein

Why do you need?

Protein accumulation by the baby is required for its growth and development

Tips and Sources:

• Incorporate your protein foods in all the meals.

per day
1200 mg
Calcium

Why do you need?

Formation & Development of baby’s bones

Sources:

Milk and milk products, Ragi, Kabuli chana, Soya beans, Amaranth, Til seeds and Sunflower seeds

per day
35mg
Iron

Why do you need?

Formation of blood, iron stores in the baby and to take care of blood loss during delivery.

Tips:

  • Iron bio-availability is poor from plant foods. To help your body absorb iron from plant foods consume amla, guava and citrus fruits which are rich in Vitamin C
  • Limit intake of beverages like tea & coffee during meal, it can hinder iron absorption
  • Iron & folic acid supplementation is required to fulfil addtional requirement & to prevent anemia

Sources:

Red meat, Liver, Amaranth, Cauliflower greens, Colocasia leaves, Shepu, Garden cress seeds, Til seeds, Lotus stem, Dates (Dried), Roasted Bengal gram, Lentils, Bajra and Ragi.

per day
200 mcg
Iodine

Why do you need?

Supports baby’s growth and mental development

Sources:

per day
DHA 200 mg
Omega 3 fats

Why do you need?

Optimal health, baby’s brain & vision development.

Tips and Sources:

Sources include cold water fish such as salmon

If you are a vegetarian talk to your doctor on Omega 3 supplementation.

per day
400 IU
Vitamin D

Why do you need?

Baby’s skeletal growth

Tips and Sources:

Known as sunshine vitamin. Exposure to sunlight helps in synthesis of Vitamin D in body.

per day
500 mcg
Folate

Why do you need?

Deficiency can lead to neural tube defects in the baby. Particularly important during a few months before you conceive and during the first trimester (12 weeks).

Sources:

per day
800 mcg (retinol) and 6400 mcg (BetaCarotene)
Vitamin A

Why do you need?

Vision, baby’s growth and development and immune function.

Sources:

per day
1.2 mcg
Vitamin B12

Why do you need?

Inadequate intake of Vitamin B12 increases the risk of Neural tube defects in babies and anemia in mothers.

Sources:

1. National Institute of Nutrition ICMR, 2009. Nutrient requirements and Recommended Dietary Allowance for Indians. Retrieved on November 11,2013 from http://icmr.nic.in/final/RDA-2010.pdf

2. Goplan C., Rama B.V.& Balasubramanian S.C. National Institute of Nutrition ICMR, 2007. Nutritive Value of Indian Foods.

Sample Menu Plan for MUMS To-Be