Carbohydrates:

A woman gains about 12-14kg weight during pregnancy. Additional calories are required during pregnancy for foetal growth and development.⁴ During lactation, the calorie requirement increases even more to produce an adequate amount of milk.This increased calorie requirement can be met through carbohydrates present in a variety of fruits, vegetables, and various types of grains and cereals.¹

Proteins:

Proteins form the basic building blocks of the body. Hence, during pregnancy, almost 50% more protein is required for the development of the foetus.^4,5 During lactation, the mother requires additional amounts of protein for the production milk.⁴ A pregnant or lactating woman can get protein from fish, poultry, lean red meat, calories in an egg, dairy products, nuts, dried beans, peas, lentils, and soy.¹

Fats:

Fats are important for the formation of hormones and for proper brain development of the foetus. Essential fatty acids like omega-6 and omega-3 are important for the development of the brain and eyes.⁵ Omega-6 can be obtained from leafy vegetables, seeds, nuts, grains, and vegetable oils and omega-3 from seafood, walnuts, flax seeds, soybeans, and canola oil.⁶

Dietary fiber:

Constipation can be a problem during pregnancy due to the pressure of the developing foetus on the mother’s intestine. Eating food rich in dietary fiber can help regularize bowel movements. Some examples of fiber-rich foods are sapodilla, guava, apple, and pear (eaten with their skins), whole wheat bread, and green leafy vegetables.¹

Vitamins:

Here is a list of some vitamins that are important during pregnancy and lactation:

• Vitamin A (retinol) – requirement of this vitamin increases by about 25% during pregnancy and lactation. It is important for proper growth of the foetus. Vitamin A can be obtained from liver, butter, cream, whole milk, egg yolks, green and yellow vegetables, yellow fruits, and tomatoes.^1,4
• Vitamin C (ascorbic acid) – involved in developing blood vessels and absorption of iron, vitamin C, is found in citrus fruits like sweet lime, lemon, oranges, pineapple and vegetable and fruit juices.¹
• Vitamin D (cholecalciferol) – necessary to help build and maintain strong bones and teeth in the foetus and can be obtained from butter, egg yolk, liver.^1,5  
• Vitamin B-complex – is a group of vitamins, the important ones during pregnancy and lactation are:
  • Folic acid (B₉)– helps in maternal blood formation, reduces the risk of birth defects of the brain and spinal cord, and increases birth weight. Fresh green leafy vegetables, beans, pulses, liver, and kidney are good sources of folic acid.^1,4
  • Cyanocobalamin (B₁₂)–essential for the formation of RBCs.Rich sources are liver, kidney, milk, eggs, and cheese.^1,5
  • Thiamine (B₁), riboflavin(B₂), niacin (B₃) – form a part of enzymes involved in metabolic activities like energy production and in functioning of muscle and nerve tissues. Sources of these vitamins are vegetables, grains, legumes, cereals, beans, nuts, beef, liver, eggs, fish, and milk.¹
  • Pyridoxine (B₆) – helps synthesize non-essential amino acids needed for growth. Good sources include egg yolk, milk powder, legumes, and sweet potatoes.¹
• Choline - supports the structure and function of the brain and spinal cord during foetal development. It is found in broccoli, cabbage, cauliflower, peas, beans, peanuts, soy products, eggs, liver, and kidney.^5,7

Minerals:

Calcium and iron are the most important minerals during pregnancy and lactation. Iron is required for the formation of RBCs and is found in green leafy vegetables and meat.⁴ Calcium is required for the formation of bones and teeth of the foetus, production of milk during lactation, and to prevent bone diseases like osteoporosis in the mother.^1,4 Dairy products like curd and milk, legumes, and leafy vegetables are sources of calcium.¹