1. PREGNANCY TO PARENTHOOD………… A CELEBRATION THE DIETARY ASPECTS By Mrs. Anuradha Shekar Head-Food Science & Nutrition, Food Science and Quality Control Dr. B.M.N College of Home Science Matunga.

3. Recommended Dietary Allowances for Pregnant Mothers 1 1 Vitamin B12 mcg 400 100 Folic Acid mcg 40 40 Ascorbic Acid mg 2.5 2.0 Pyridoxine mg +2 12 Niacin mg Sedentary +0.2 1.1 Riboflavin mg Sedentary +0.2 0.9 Thiamine mg Sedentary 2400 2400 Beta Carotene Mcg 600 600 Retinol mcg 38 30 Iron mg 1000 400 Calcium mg 30 20 Fat g +15 50 Protein +300 1875 Energy Kcals Sedentary Pregnant Women Normal Adult Woman Nutrient

6. Recommended Allowances for Lactating Women 1.5 1.5 1 Vitamin B12 mcg 150 150 100 Folic Acid mg 80 80 40 Acorbic Acid 2.5 2.5 2.0 Pyridoxine mg +3 +4 12 Niacin mg Sedentary +0.2 +0.3 1.1 Riboflavin mg Sedentary +0.2 +0.3 0.9 Thiamine mg Sedentary 3800 3800 2400 Beta Cerotene mcg 950 950 600 Retinol mcg 30 30 30 Iron mg 1000 1000 400 Calcium mg 45 45 20 Fat g +18 +25 50 Protien g +400 +550 1875 Energy Kcal Sedentary 6-12 0-6 Lactating Mother Normal Adult woman Nutrients

7. FOOD PYRAMID Cereal exchange -10 Fruit and Vegetable exchange-5 Pulse exchange-3 Milk and Meat exchange -4 Sugar & Oil exchange -2

8. 8 6 4 3 300 200 100 100 100 20 21/4 kat 2 nos 11/2 kat 11/2 kat 1 cup 5 gms Rice Chapati Sambar Potato fry Milk Milk 3 2 1 1 1 ¼ Dinner Cereal exchange Cereal Excahnge Pulse Exchange Roots+ tubers exchange Milk Exchange Sugar exchange 8 3 200 100 40 11/2 kat 1 cup 2 tsp Sundhal Tea Tea Orange 2 1 ½ 1 Eevening Tea Pulse Exchange Milk Exchange Sugar Exchange Fruit 8 6 3 300 200 100 100 2 1/4 kat 2 nos 1 kat I cup Vegetable Pulav Chapatti Palak gravy Curd raita 3 2 1 1 Lunch Cereal Exchange Cereal exchange Vegetable Exchange Milk Exchange 100 1 no Banana 1 Mid Morning Fruit 10 3 400 100 20 2 kat 1kat 5 gms Rava, Upma Tea 4 1 ¼ Breakfast Cereal Exchange Milk Exchange Sugar Exchange Prot g Energy Kcal Amount gm/dl/nos Name of recipe No.of exchange Name of exchange

9. Remember to have a healthy child, EAT RIGHT, EXERCISE, BE CHEERFUL, BE POSITIVE, BE SOCIAL. It is entirely in your hands to pave a healthy future for your child. Nobody can help untill you help yourself. We can only guide you so it is up to you to take it or leave it. So if I have made a difference please pass on the message. THANK YOU