09/07/2026
Pregnancy Diet - 1 Page Guide.
Daily Zaroori 5 Food Groups
1. Iron + Folic Acid
Kyu: Baby ka brain & blood banta hai, anemia se bachav
Kya khayein: Palak, chukandar, anar, chana, gur, khajoor
Kitna: 2 katori hari sabzi + 1 fruit daily
2. Calcium
Kyu: Baby ki haddiyan & daant strong
Kya khayein: Doodh, dahi, paneer, ragi, til, badam
Kitna: 1000mg = 2 glass doodh ya 2 katori dahi
3. Protein
Kyu: Baby ke tissues & growth ke liye
Kya khayein: Dal, rajma, chole, paneer, egg, chicken, soya, nuts
Kitna: Har meal me 1 katori dal/paneer
4. Vitamin C
Kyu: Iron absorb karne me help, immunity
Kya khayein: Amla, nimbu, santra, shimla mirch, tamatar
Kitna: 1 amla ya 1 glass nimbu pani daily
5. Healthy Carbs + Fiber
Kyu: Energy + constipation se bachav
Kya khayein: Dalia, oats, brown rice, roti, fruits, salads
Kitna: 6-8 roti + 2 fruit daily