A balanced vegetarian diet can provide all the nutrients you need for a healthy pregnancy.

Says Kiran Desai, Nutritionist "If you are a pure vegetarian, you can get protein from whole grains and lentils. But you need to eat them together to get all the amino acids you need to form a complete protein. Have lots of fruits, salads, two cups of milk, yogurt, chapattis, brown rice and fortified cereals. Taking prenatal vitamins like iron, folate and calcium also helps."

Foods to Avoid

• Avoid eating at Chinese food restaurants because most food there is seasoned with Ajinomoto that cause high blood pressure in pregnancy.
• Some fish have high levels of mercury that can be harmful to your baby's development. Foods with high levels of mercury include most large fish (swordfish, shark, king mackerel and salmon).
• Alcohol and smoking of course should be avoided. It can cause brain damage and other birth defects.
• Avoid eating fried foods. It can cause acidity and heartburn.
• Limit your intake of coffee, tea, chocolates and sugary drinks.
• Steer clear of raw undercooked eggs, meats and seafood.
• Avoid un-pasteurised milk (from your local doodhwala (milkman), butter, cheese and juices.
• Do not eat excessively salty foods; they can cause water retention and block calcium absorption.

(With additional inputs from Dr. Pai Dhunghat, Obstetrician-Gynaecologist)

Author: Flavia Gonsalves Ger, Freelance Journalist