The Daily Dozen - A Balanced Diet

During pregnancy, your diet should consist of the following

3 helpings of first class proteins
2 helpings of vitamin C foods
4 helpings of calcium-rich foods (4 during pregnancy, and 5 during lactation)
3 helpings of green, leafy and yellow vegetables or fruits
1/2 serving of other fruits and vegetables
4-5 helpings of whole grain and complex carbohydrates
2 helpings of iron-rich foods
8-10 glasses of water
Vitamin and Folic Acid supplements based on your doctor's recommendation

What foods contain elements of this balanced diet 

Source of Nutrition	Foods containing Nutrition
Proteins	For vegetarians: paneer, tofu, cheese, yogurt, milk, peas, all kinds of beans and dals, and all kinds of nuts.  For non-vegetarians: all types of meats such as beef, pork, poultry, lamb, veal, kidneys and liver; all kinds of fish; and eggs
Carbohydrates	Sugar, breads, cereals, rice, potatoes, pastas
Fats	Milk, cream, cheese, butter, margarine, cooking oil, cooking fats, mayonnaise, salad dressings, and nuts, bacon, lard.
Vitamin A	Fish oils, egg yolk, offal, milk, cheese, butter, margarine, fruits like bananas, peaches and apricots, carrots, brussel sprouts, spinach, tomatoes, turnips, beetroots.
Vitamin B1	Beans, peas, all kinds of nuts, wheat, crude rice, soya bean, yeast, eggs, liver, kidneys, brain, heart, seafoods and fish oils
Vitamin B2	All kinds of meat, liver, kidneys, heart, brains, all kinds of fish, all kinds of nuts, milk, cheese, cream, yeast, whole wheat, peas and beans
Vitamin C	All citric fruits like oranges, tangerines, grapefruit, tomatoes, black currants, melons, and strawberries.  Vegetables like cabbage, lettuce, carrots, radish, brussel sprouts, watercress and brocolli.  Note that vitamin C gets destroyed on cooking or heating.
Vitamin D	Fish oils and fish extracts, animal fats and eggs; Milk and milk products like cheese and butter.
Vitamin E	Wheat germ oil and cotton seed oil.  Vitamin E is also present in limited amounts in eggs, milk, butter, cheese, unpolished rise, wholewheat bread and wheat.
Iron	All types of meats, especially liver and kidneys.  Also found in eggs, spinach, cabbage, brussel sprouts and broccoli.
Calcium	Milk and milk products like cheese, butter, cream, etc. spinach, broccoli, all kinds of nuts, eggs, and all kinds of fish.
Folic Acid	Green leafy vegetables, liver and kidneys.  Normally also taken as supplement in form of tablet.
Minerals - Phosporus	Seafoods, cheese, eggs, milk, meat, onions and wholemeal bread.
Minerals - Copper	Meat, liver, cheese and beans
Minerals - Iodine	All fish foods and fish extracts
Minerals - Manganese	Peas, beans, wheat products, green vegetables and animal liver.  Green leafy vegetables and fruits: Apricots, mango, yellow peaches, papaya, persimmon, pumpkin, beet greens, broccoli or turnip greens, carrots, lettuce, spinach and sweet potatoes. Other fruits and vegetables: apples, asparagus, bananas, bean sprouts, green beans, blackberries, raspberries, brussel sprouts, cherries, grapes, mushrooms, peaches, okra (lady's fingers), parsley, pears, potatoes and pineapple.