Enjoy a wide variety of nutritious foods from the five food groups every day

Plenty of vegetables of different types and colours. Include at least one vegetable salad and at least one serving of green leafy vegetables daily

Fruit as a snack daily. Include small quantity of dried fruits. Avoid fruit juices

Grain (cereal) foods, mostly wholegrain. and/or high cereal fibre varieties, such as brown rice, whole wheat and millets

Use of ragi, jowar, bajra and other millets is more beneficial than taking only rice and rice-based products. Always use whole- wheat flour or fibre enriched flour

Take a blend of wheat flour and soya bean flour or wheat flour and roasted channa flour in the ratio of 4:1

Lean meats and poultry, fish, eggs, soya, nuts and seeds, and legumes/beans, puises. These are good sources of protein and iron

Include at least one serving of whole beans and legumes (moong, moth, chana, rajma, lobia, green peas, etc.)

Have 1-2 servings of fish a week to get essential omega-3 fatty acids Consume sprouted grams and fermented foods

Have milk, yoghurt, cheese, paneer diet to meet the calcium requirement in pregnancy. It is preferable to use low-fat toned milk..