The increased need for essential nutrients needs to be translated into the diet. The item of first importance is milk since no other food provides calcium, phosphorous and riboflavin. Besides milk, protein is found in fish or poultry, legumes , pulses, peanuts & other nuts like almonds, walnuts etc. For Vitamin C , citrus fruits like lemon, orange, amla etc to be included in the diet. Iron allowances can be met by enriching the diet with extra supply of whole grain cereals, green leafy vegs, dried fruits & jaggery. No major foods to be avoided except processed & highly preservative foods like MSG etc. Also raw eggs or uncooked poultry , fish or organ meats to be avoided.