Pregnancy is physiologically and nutritionally a highly demanding period. Extra food is required satisfying the needs of the foetus. It is the time when the organs and systems develop within. The energy used to create these systems comes from the energy and nutrients in the mother's circulation, and around the lining of the womb, such is the reason why correct nutrient intake during pregnancy is so important.

The pregnant woman’s diet should provide for the needs of the growing foetus, maintenance of the mother’s health, physical strength required during labour and successful lactation.

Protein foods essential for the growth of the foetus are milk, eggs, fish poultry and meat. Vegetarian women will need to have different cereals, a lot of pulses and nuts.

Iron is needed for hemoglobin synthesis, mental function and body defence. Deficiency of iron leads to anemia. Anemia in pregnancy is a condition with effects that may be deleterious to the mother and the foetus. Iron deficiency during pregnancy increases maternal mortality and low birth weight in infants. In children, it increases susceptibility to infection and impairs learning ability. Plant foods like legumes, dried fruits and green leafy vegetables like spinach, fenugreek (methi), mustard (sarson), bathua, coriander and mint contain iron and so do jaggery, ragi, bajra, wholegrain flour and sesame seeds. Fruits rich in iron include pomegranates, apricots, (especially when dried or semi dried), plums, bananas, and black grapes. Meat, liver, kidney, fish and poultry are also rich sources of iron with good bioavailability of the mineral as compared to plant foods. Fruits rich in vitamin C like amla, guava and citrus fruits improve iron absorption from plant foods. Beverages like tea bind dietary iron and make it unavailable. Hence they should be avoided before, during or soon after a meal.

Folic Acid is essential for the synthesis of hemoglobin. Its deficiency leads to macrocytic anemia. Pregnant women need more of folic acid that increases birth weight and reduces congenital anomalies (birth defects). Green leafy vegetables, legumes, nuts and liver are good sources of folic acid.

Calcium is necessary for making the baby’s bones and teeth. The best source of calcium is milk. Calcium is also present in ragi, bajra, sesame seeds, beans and green leafy vegetables.
Here are few nutritional recommendations for the pregnant woman:

• She must drink a minimum of 8-10 glasses of water daily.
• Intake of caffeinated beverages should be limited.
• It is always better to avoid carbonated fluids.
• Fibrous fruits, grains and leafy vegetables should be included in the diet to avoid constipation.
• Avoid tobacco and consumption of alcohol during pregnancy. The  World Health Organization recommends that alcohol should be avoided entirely during pregnancy as it crosses the placental barrier and can stunt fetal growth or weight, create distinctive facial stigmata, damage neurons and brain structures, and cause other physical, mental, or behavioral problems.  Fetal alcohol exposure is the leading known cause of mental retardation in the Western world.

Healthy Recipes for a pregnant woman:

Date and Almond Rice Pudding
Good source of iron, Vitamin E, riboflavin, magnesium, potassium, calcium and dietary fibre

Ingredients
Almonds (badaam) - 8 to 10
 Dates (seedless)- 10
 Milk - 4 cups
 Rice - 2 tbsp
 Jaggery – 3 to 4 tbsp
 Cardamom powder - ½ tsp

Method
Soak rice in 2 cups of water for about half an hour.
Soak the dates in 1 cup of warm milk for about an hour.
Soak almonds in hot water for fifteen minutes and peel.
Drain the rice and grind to a paste along with the peeled almonds and soaked dates (reserve the milk) adding a bit of the milk to make it a liquid paste.
Boil the remaining milk, reduce the flame and add some of the milk to the almond rice paste. Then add the whole paste slowly to the milk stirring constantly so that it doesn’t form lumps.
Add the reserved milk from the dates to the mixture.
Cook for about 10 minutes till the rice is completely cooked and loses the raw taste.
Add the jaggery and cook till it melts completely.
Add the cardamom powder and remove from flame. Serve warm or cold.
 
Rajma tikki
Rich in iron, copper, potassium, zinc protein and carbohydrates

Ingredients
 Kidney beans (rajma), soaked overnight - ½ cup
 Potato (boiled and mashed) - 1 small
 Chilli powder - ½ tsp
 Cumin powder - ¼ tsp
 Chopped coriander - 4 tbsp
 Roasted peanuts (crushed) - 1 tbsp
 Salt to taste
 Lemon juice - 1 tsp

Method
Cook the rajma in a pressure cooker for about half an hour in plenty of water till soft. Drain the water and mash rajma.
Mix the mashed rajma with potatoes, spices, coriander, peanuts, salt and lemon juice to form thick dough.
Divide into equal sized balls and flatten slightly to form a cutlet or tikki.
Heat 1 tbsp oil in a skillet (tava) and put 6-7 tikkis on it and shallow fry drizzling about a tbsp of oil one teaspoon at a time and turning halfway through to brown both sides.