A well-balanced diet means eating the right amount of nutrients tosupply the body with the energy it needs to function properly. It also meansgetting the right amount of nutrition to support growth and development. Awell-balanced diet contains nutrient-rich foods from all the food groups.Pregnancy is a demanding physiological state. Additional foods arerequired to improve weight gain in pregnancy (10-12 Kg) and birth weight ofinfants (about 3 Kg). It is hence important to ensure provision of extra foodand healthcare to pregnant and lactating women.Nutrition tips for pregnant and lactating women:1) Eat more food during pregnancy2) Eat more whole grains, sprouted grams and fermented foods3) Take milk/meat/eggs in adequate amounts4) Eat plenty of vegetables and fruits5) Avoid superstitions and food taboos6) Do not use alcohol and tobacco. Take medicines only when prescribed7) Take iron, foliate and calcium supplements regularly, after 14-16weeks of pregnancy and continue the same during lactationWays to meet the nutritional demands during pregnancy and lactation:The pregnant/lactating woman should eat a wide variety of foods to makesure that the nutritional needs of both the mother and foetus are met. Cookingoil is a concentrated source of both energy and polyunsaturated fatty acids.Good quality protein is derived from milk, fish, meat, poultry and eggs.However, a proper combination of cereals, pulses and nuts should also beincluded in the diet as they provide the required amount of proteins. Mineraland vitamin are found in green leafy vegetables, milk and fresh fruits.Bioavailability of iron can be improved by using fermented and sprouted gramsand foods rich in vitamin C such as citrus fruits. Milk is the best source ofbiologically available calcium. Apart from these, daily supplements of iron,folic acid, vitamin B and calcium must be taken.Importance of eating Foliate-Rich Foods:1) Folic acid is essential for the synthesis of hemoglobin2) Folic acid deficiency leads to macrocytic anemia3) Pregnant women need more of folic acid4) Folic acid supplements increase birth weight and reduce congenitalanomalies5) Green leafy vegetables, legumes, nuts and liver are good sources offolic acid6) 500 mg (0.5mg) folic acid supplementation is advisedpre-conceptionally and throughout pregnancy for women with history ofcongenital anomalies (neural tube defects, cleft palate)Importance of eating Iron-Rich Foods:1) Iron is needed for hemoglobin synthesis, mental function and toprovide immunity against diseases.2) Deficiency of iron leads to anemia.3) Iron deficiency is common particularly in women of reproductive ageand children.4) Iron deficiency during pregnancy increases maternal mortality and lowbirth weight infants.5) In children, it increases susceptibility to infection and impairslearning ability.6) Plant foods like green leafy vegetables, legumes and dry fruitscontain iron.7) Iron is also obtained through meat, fish and poultry products.8) Iron bio-availability is poor from plant foods but is good fromanimal foods.9) Vitamin C rich fruits like gooseberries (Amla), guava and citrusimprove iron absorption from plant foods.10) Beverages like tea bind dietary iron and make it unavailable. Hence,they should be avoided before during or soon after a meal.11) Commonly consumed plant based diets provide around 18mg of iron asagainst recommended intake of 35mg per day. Therefore, supplementation of iron(100 mg elemental iron, 0.5 mg folic acid) is recommended for 100 days duringpregnancy from 16th week onwards to meet the demands of pregnancy.