Government of India
DIET CHART FOR
PREGNANT
WOMEN
IN CENTRAL INDIA
FOLLOWING DIETARY
Early Morning
06:30 am
PRACTICES
Milk (200 ml)
Evening Snacks
Note: In case of nausea 04:00 pm
and vomiting consume 1 Seasonal Fruit (100g)
toast/rusk before milk (Banana/Orange/Guava)
and Nuts
(Peanuts/Til etc.) (30g)
Breakfast
08:00 am
2 Parantha (75g) or
1 Cup Poha (75g) Dinner
¼ Cup Green Leafy 08:00 pm
Vegetables (50g) + Dal (15g) 2 Cup Rice (100g) or
*1 Boiled Egg/Paneer (30g) 4 Roti (100g)
½ Cup Red Gram
or Chana (15g)
¼ Cup Green Leafy
Mid Morning Vegetables (50g)
10:30 am ½ Cup Vegetable
Seasonal Fruit (100g) Curry (100g)
½ Cup Curd (100 ml)
Lunch
01:00 pm Bed Time
2 Cup Rice (100g) or 10:00 pm
4 Roti (100g) Milk (100 ml)
¼ Cup Green Leafy
Vegetables (50g)
½ Cup Vegetable
Curry (100g)
½ Cup Curd (100 ml)
Salad (50g)
½ Cup *Chicken or *Meat (30g)
For Overweight Undernourished
Pregnant Woman Pregnant Woman
During Pregnancy Should Gain
Reduce Minimum 13 kg
Sugar, Refined During Pregnancy
Cereals and Oil Increase
Moderate Pulses,
Consumption of Oil and Nuts
Nuts and Oilseeds
*Non-veg food items are advised ONLY as per regional, religious and cultural acceptance & availability/affordability
Normal
(BMI 18.5 - 23.0)
pregnant woman
should gain minimum
10kg by term
Undernourished
(BMI <18.5)
pregnant woman
should gain minimum
13kg by term
Overweight
(BMI > 23.0)
pregnant woman
should gain
7-10kg by term
Diet Chart for Normal Pregnant Woman and
Malnourished (Undernourished/Overweight)
Pregnant Woman - Central India
Meal Timing Food Groups Raw Amount (Serving size)
Normal Undernourished Overweight
(2260 kcal) (2410 kcal) (2120 kcal)
Morning Milk 200 ml (1 Cup) 200 ml (1 Cup) 200 ml (1 Cup)
(6:30 am)
Sugar 5g (1 Teaspoon) 5g (1 Teaspoon) -
Breakfast Cereals 75g 75g 70g
(2 Parantha or (2 Parantha or (2 Parantha or
(8:00 am) 2 Katori Poha) 2 Katori Poha) 1-1½ Katori Poha)
Green Leafy 50g 50g 50g
Vegetables/Dal
Pulses 15g 30 g 15g
*Egg 50g (One) 50g (One) 50g (One)
Snack Seasonal Fruit 100g (One) 100g (One) 100g (One)
(10:30 am)
Lunch Cereals 100g 100g 90g
(2 Katori Rice / 4 Roti) (2 Katori Rice / 4 Roti) (1¾ Katori Rice / 3 Roti)
(1:00 pm)
*Flesh Foods 30g 30g 30g
(½ Katori *Chicken/*Meat) (½ Katori *Chicken/*Meat) (½ Katori *Chicken/*Meat)
Green Leafy 50g 50g 50g
Vegetables
Vegetables 100g (½ Katori) 100g (½ Katori) 100g (½ Katori)
Salad 50g 50g 50g
Milk /Curd 100 ml (½ Katori Curd) 100 ml (½ Katori Curd) 100 ml (½ Katori Curd)
Evening Seasonal Fruit 100g (One Medium) 100g (One Medium) 100g (One Medium)
(4:00 pm)
Nuts 30g (¼ Cup or 1 Fistful) 35g (¼ Cup or 1 Fistful) 20g (1½ Tablespoon)
Dinner Cereals 100g 100g 90g
(2 Katori Rice / 4 Roti) (2 Katori Rice / 4 Roti) (1¾ Katori Rice / 3 Roti)
(8:00 pm)
Pulses 15g (½ Katori) 30g (1 Katori) 15g (½ Katori)
Green Leafy 50g (¼ Katori) 50g (¼ Katori) 50g (¼ Katori)
Vegetables
Vegetables 100g (½ Katori) 100g (½ Katori) 100g (½ Katori)
Milk/Curd 100 ml (½ Katori Curd) 100 ml (½ Katori Curd) 100 ml (½ Katori Curd)
Night Milk 100 ml (½ Cup) 100 ml (½ Cup) 100 ml (½ Cup)
(10:00 pm)
Sugar 5g (1 Teaspoon) 5g (1 Teaspoon) -
#Measures: 1 cup/katori = 200 ml. The quantity of cooked food items specified in terms of katori depends upon the consistency of food.
*Non-veg food items are advised ONLY as per regional, religious and cultural acceptance & availability/affordability
Recommended Food Groups And Raw Amounts
To Meet Dietary Requirements Of
A Pregnant Woman Per Day
Food Groups Normal Undernourished Overweight
(In Grams) Pregnant Woman Pregnant Woman Pregnant Woman
CEREAL GRAINS 275 275 250
PULSES & LEGUMES 60 90 60
GREEN LEAFY VEGETABLES 150 150 150
ROOTS & TUBERS 100 100 100
OTHER VEGETABLES 200 200 200
NUTS & OIL SEEDS 30 35 20
FRUITS 200 200 200
*EGG 50 50 50
*MEAT & POULTRY 30 30 30
MILK & MILK PRODUCTS 500 500 500
FATS & EDIBLE OILS 30 35 20
SUGAR 10 10 00
Food Options
Breakfast: Roti, Vegetable Stuffed Parantha, Poha, Sewai (Sweet/Salty), Besan Moong Cheela, Porridge, Dal Parantha, Khichdi,
Sago, *Omelette, *Boiled Egg, etc.
Snacks: Besan Cheela, Tikki, Laapsi, Chirwa, Roasted Peanuts, Chana Chaat, Sprouts, Chakli, etc.
Lunch & Dinner: Rice/Roti, Bajra/Makki Roti, Khichdi, Dal, Vegetables Like Sarson Ka Saag, Methi Aloo, Aloo+Gobhi, Palak+Dal,
Beans, Dum Aloo, Peas Curry, Carrots With Raita/Curd, Palak Roti, Baingan Ka Bharta, Dal Baati, *Bhuna Gosht, *Meat Curry, etc.
Sweets: Gulgula (Pua), Halwa (Gajar/Moong Dal), Phirni, Kheer (Carrot/Rice), Laapsi, Shahi Tukda, Besan Ladoo, Jalebi, etc.
Green Vegetables: Spinach, Methi, Amaranth, Moringa Leaves, Mint, Bathua, Sarson, etc.
Fruits: Banana, Orange, Guava, Mango, Sweet Lime, etc.
Other Vegetables: Lotus Stem, Raw Banana, Green Onion, Peas, Drumsticks, Turnip, Bottle Gourd, Tomato, Ladyfinger, Bitter
Gourd, Brinjal, etc.
Pulses: Moong Dal (Split and Skinned Green Gram), Chawli Dal (Black Eyed Beans), Masoor Dal (Split Red Lentils), Sabut Masoor
(Indian Brown Lentils), Toor Dal (Yellow Pigeon Peas), Hari Matar (Green Peas), White Peas, Bengal Gram, Urad, Soyabean,
Moth Beans, etc.
Nuts: Groundnuts, Dried Coconut, Til, Water Melon Seeds, etc.
*Non-veg food items are advised ONLY as per regional, religious and cultural acceptance & availability/affordability
Do’s • Vitamin C rich fruits like Gooseberries (Amla), Guava and Orange should be
included in the diet to improve iron absorption of plant foods
• Add green leafy vegetables and other vegetables to your daily diet (eg. Methi roti,
Palak roti, Vegetable idli, Vegetable dosa)
• In case of nausea and vomiting, take small and frequent meals (4-6 times/day)
• Expose yourself to direct sunlight for at least 15 minutes to get sufficient vitamin D
• Avail supplementary nutrition from Anganwadi Centres and micronutrient
supplements as per doctor's advice
• Add variety of food items to your daily diet so that daily requirement of all the
nutrients can be met
• Consume green leafy vegetables, legumes and nuts as they are good sources of
folic acid
Don’ts • Smoke or chew tobacco and consume alcohol
• Consume carbonated beverages
• Eat cooked food made with hydrogenated fat
• Sleep immediately after eating any meal
• Wash vegetables after peeling
• Consume tea, coffee and other caffeinated drinks along with meals or after meals
• Lift heavy objects or do strenuous physical activities
Points to keep in mind for diet of pregnant woman
• Type of recipes, time of consumption and frequency may vary according to the region and cultural preferences
and convenience but amounts provided in the diet chart need to be followed to meet adequate dietary requirements
• Use up to 30g oil (20g of vegetable oil and 10g butter or ghee) per day for Normal Pregnant Woman, 35g oil
(25g of vegetable oil and 10g butter or ghee) for Undernourished Pregnant Woman and 20g oil (15g of vegetable
oil and 5g butter or ghee) for Overweight Pregnant Woman
• Use double fortified salt (Iron + Iodine) during preparation of the meal. Restrict salt usage to < 5g per day
• Cereals may be replaced twice or thrice per week with millets (Nutri-cereals), use whole wheat and less polished
rice and avoid refined wheat flour and highly polished rice
• Vegetarians can substitute *egg/*chicken /*fish/*meat with 30g of pulses/ paneer
• *Non vegetarians can replace pulses with *egg/*chicken/*fish/*meat
• *Flesh foods: Instead of 30g/day, one can consume 60–100g twice or thrice in a week
• BMI (Body Mass Index) calculated using weight in Kg divided by height in meter square
• Normal (BMI 18.5 - 23.0) Pregnant Woman should gain minimum 10kg, Undernourished (BMI < 18.5) Pregnant
Woman should gain minimum 13kg, Overweight (BMI > 23.0) Pregnant Woman should gain 7-10kg by term
*Non-veg food items are advised ONLY as per regional, religious and cultural acceptance & availability/affordability
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