Masaba Gupta shares what she eats in a day; dietitian decodes how that fares for pregnancy

Masaba Gupta is expecting her first child with husband Satyadeep Mishra. From Pilates classes to favourite breakfast options, an extravagant baby shower to product launches at work, Gupta has been documenting her pregnancy journey on social media and inspiring moms-to-be planning to juggle work and downtime. Recently, she posted an Instagram carousel detailing what she eats in a day.

Gupta starts her day at 6:30 AM with a glass of warm water infused with fennel (saunf) and cumin (jeera) seeds. Her first meal, at 9 AM, is a bowl of bircher muesli topped with berries. A post-workout protein shake is supplemented by buttermilk and soaked nuts somewhere mid-morning. Lunch is served at 1 PM; it includes a plate of rice, aloo bhindi, chicken curry and sprout salad. At 5 PM, she enjoys a flatbread topped with vegetables as a snack. She ends her day with a 7 PM dinner – a glass of chicken broth and two boiled eggs.

 

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Rachel Deepthi, registered dietitian at GG Hospital, Fertility & Women’s Specialty Center, Chennai, shared that pregnancy nutrition is highly individualised, varying based on health status, the number of babies, and gestational age. It is essential for pregnant women to seek personalised advice from a registered expert to ensure their specific nutritional needs are met.

In the post, Masaba showcased her well-balanced diet, which includes grains, fruits, vegetables, meats, dairy, nuts, and healthy oils. However, she acknowledged that this may not represent her everyday diet, as she follows the 80/20 rule— 80 per cent of her intake is nutrient-dense, leaving approximately 20 per cent room for indulgences. While the post showcased a balanced day, Masaba admitted that she adjusts her meals on other days based on cravings.

Masaba Gupta highlighted a well-balanced selection of foods, featuring grains, fruits, vegetables, meats, dairy, nuts, and healthy oils (Source: Freepik)

How can dietary needs change during pregnancy?

“During pregnancy, protein needs increase, but it’s crucial to balance protein intake with complex carbohydrates for optimal nutrition. A diet rich in complex carbs from whole grains, high-quality proteins from eggs, chicken, fish, mutton, and omega-3 fatty acids from nuts, seeds, and fish offers well-rounded nourishment,” said Deepthi. This combination supports both maternal health and fetal development throughout pregnancy.

“Women with poor nutrition are at higher risk of delivering babies with small gestational age (SGA) or low birth weight (LBW), which can lead to health complications, including infections, stunted growth, and, in adulthood, a higher risk of metabolic diseases like diabetes and hypertension,” she explained.

Cravings for non-nutritive foods during pregnancy are often a sign that daily nutritional needs for micronutrients and macronutrients are not being met. Deepthi said that Gupta’s diet includes snacks rich in antioxidants, protein, probiotics, and fiber, which can help meet daily caloric needs while providing trimester-specific nutrition.

“While protein powder is optional, it can be useful to supplement a diet that lacks adequate protein, particularly in certain medical conditions,” Deepthi said. She also said that buttermilk and cumin-fennel water can aid digestion and alleviates common pregnancy symptoms like acidity and bloating.

*DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.*

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