Saturday, 27 February 2016

The Daily Dozen - A Balanced Diet

What is a balanced diet
During pregnancy, your diet should consist of the following
3 helpings of first class proteins
2 helpings of vitamin C foods
4 helpings of calcium-rich foods (4 during pregnancy, and 5 during lactation)
3 helpings of green, leafy and yellow vegetables or fruits
1/2 serving of other fruits and vegetables
4-5 helpings of whole grain and complex carbohydrates
2 helpings of iron-rich foods
8-10 glasses of water
Vitamin and Folic Acid supplements based on your doctor's recommendation


What foods contain elements of this balanced diet 
Source of NutritionFoods containing Nutrition
  
ProteinsFor vegetarians: paneer, tofu, cheese, yogurt, milk, peas, all kinds of beans and dals, and all kinds of nuts.  For non-vegetarians: all types of meats such as beef, pork, poultry, lamb, veal, kidneys and liver; all kinds of fish; and eggs
  
CarbohydratesSugar, breads, cereals, rice, potatoes, pastas
  
FatsMilk, cream, cheese, butter, margarine, cooking oil, cooking fats, mayonnaise, salad dressings, and nuts, bacon, lard.
  
Vitamin AFish oils, egg yolk, offal, milk, cheese, butter, margarine, fruits like bananas, peaches and apricots, carrots, brussel sprouts, spinach, tomatoes, turnips, beetroots.
  
Vitamin B1Beans, peas, all kinds of nuts, wheat, crude rice, soya bean, yeast, eggs, liver, kidneys, brain, heart, seafoods and fish oils
  
Vitamin B2All kinds of meat, liver, kidneys, heart, brains, all kinds of fish, all kinds of nuts, milk, cheese, cream, yeast, whole wheat, peas and beans
  
Vitamin CAll citric fruits like oranges, tangerines, grapefruit, tomatoes, black currants, melons, and strawberries.  Vegetables like cabbage, lettuce, carrots, radish, brussel sprouts, watercress and brocolli.  Note that vitamin C gets destroyed on cooking or heating.
  
Vitamin DFish oils and fish extracts, animal fats and eggs; Milk and milk products like cheese and butter.
  
Vitamin EWheat germ oil and cotton seed oil.  Vitamin E is also present in limited amounts in eggs, milk, butter, cheese, unpolished rise, wholewheat bread and wheat.
  
IronAll types of meats, especially liver and kidneys.  Also found in eggs, spinach, cabbage, brussel sprouts and broccoli.
  
CalciumMilk and milk products like cheese, butter, cream, etc. spinach, broccoli, all kinds of nuts, eggs, and all kinds of fish.
  
Folic AcidGreen leafy vegetables, liver and kidneys.  Normally also taken as supplement in form of tablet.
  
Minerals - PhosporusSeafoods, cheese, eggs, milk, meat, onions and wholemeal bread.
  
Minerals - CopperMeat, liver, cheese and beans
  
Minerals - IodineAll fish foods and fish extracts
  
Minerals - ManganesePeas, beans, wheat products, green vegetables and animal liver. 
Green leafy vegetables and fruits: Apricots, mango, yellow peaches, papaya, persimmon, pumpkin, beet greens, broccoli or turnip greens, carrots, lettuce, spinach and sweet potatoes.
Other fruits and vegetables: apples, asparagus, bananas, bean sprouts, green beans, blackberries, raspberries, brussel sprouts, cherries, grapes, mushrooms, peaches, okra (lady's fingers), parsley, pears, potatoes and pineapple.