Eating well in pregnancy: building a balanced Indian plate

You don't need exotic superfoods. Iron, folate, protein and calcium from everyday Indian meals go a long way.

Good pregnancy nutrition isn't about expensive supplements or trendy foods. It's about building a balanced plate from what's already in your kitchen.

The four things that matter most

• Iron — leafy greens, dates, jaggery, and pulses, paired with vitamin C for absorption.
• Folate — green vegetables, legumes, and your prescribed supplement.
• Protein — dal, paneer, eggs, curd, and lean meats at every meal.
• Calcium — milk, curd, ragi, and sesame.

Stay hydrated, eat small frequent meals if nausea strikes, and don't skip your prescribed iron and folic acid. Always check with your doctor before adding new supplements.