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Pregnancy diet: Foods to eat and avoid

Last updated on : 15 Jul, 2024

Read time : 7 min

A healthy pregnancy diet is important for both the mother and the baby because what a woman eats and drinks during pregnancy is the baby’s main source of nutrition. Experts say that a pregnant woman’s diet should include a variety of healthy foods and drinks to give the baby the nutrients it needs to grow and develop.

There’s no complicated formula for a healthy diet during pregnancy. The basic rules for a healthy diet during pregnancy stay the same: eat a lot of fruits, vegetables, whole grains, lean proteins, and healthy fats. But there are some nutrients in a pregnant woman’s diet that are especially important.

The pregnancy diet chart aims for a well-balanced diet that includes a good mix of foods from each of the five pregnancy food groups:

  • legumes and green veggies
  • cereals, bread
  • yoghurt, cheese, and milk
  • alternatives to meat, poultry, and seafood
  • fruit

Drink plenty of water every day; most city water contains fluoride, which aids in the development of strong enamel in your growing baby’s teeth

It’s more important to focus on the quality of your pregnancy diet rather than the amount.

Rather than eliminating all of your favourite meals, eating healthily frequently just simply modifying the quantities of various items you eat to keep your diet diverse. It’s simpler to resist snacking on high-fat, high-sugar meals if you eat a healthy breakfast every day, for example.

You should also avoid certain meals since they are unhealthy or potentially harmful to your baby. If you acquire gestational diabetes, your doctor or midwife will urge you to keep a close eye on your food.

Pregnancy diet plan

1. Early Morning (06.30 am)

  • Milk

2. Breakfast (08.00 am)

  • 2 Paratha
  • ¼ Cup Vegetable
  • Curry 
  • Pulses + ¼ Cup Green
  • Leafy Vegetables
  • 1 Boiled Egg/Paneer

3. Mid Morning (10.30 am)

  • Seasonal fruit

4. Lunch (01:00 am)

  • 2 Cup Rice
  • 4 Roti 
  • 1 Cup Pulses
  • ¼ Cup Green Leafy
  • ¼ Cup Vegetable Curry
  • ½ Cup Curd
  • Salad 

5. Evening Snack (04.00 pm)

  • 1 Seasonal Fruit (Banana/Orange/Guava)
  • and Nuts (Peanuts/Til etc.) 

6. Dinner (10.00 am)

  • 2 Cup Rice/
  • 4 Roti 
  • 1 Cup Lentil
  • ¼ Cup Green Leafy
  • ½ Cup Vegetable
  • Curry
  • ½ Cup Curd

7. BedTime

  • Milk

Foods to avoid when pregnant

Everything you eat while your pregnancy diet is shared with your growing baby. Even if certain foods and even certain types of food poisoning aren’t harmful to you, they can be harmful to your child.

Avoid eating food that has been out of the refrigerator for longer than two hours to avoid food illness (or more than one hour in hot weather).

No more than 200 milligrammes of caffeine should be taken in per day (one 12-ounce cup of coffee). And you probably already know that you shouldn’t drink alcohol while your baby is growing inside you. Avoid these meals as well during your pregnancy to be safe. So here are some foods to avoid when pregnant:

1. Meats

  • There are ready-to-eat cold cuts, deli meats, hot dogs, and other meats on hand. 
  • Fresh, pre-stuffed turkey or chicken
  • Steak tartare
  • The meats that haven’t been cooked entirely

2. Fish

  • Smoked fish include smoked cod, smoked salmon, smoked lox, smoked mackerel, smoked trout, smoked tuna, and smoked whitefish.
  • Sushi, as well as any raw seafood or shellfish, are excellent choices (oysters, clams, mussels).

3. Eggs

  • Eggs are raw state not to eat.
  • Cookie dough that has not been baked. (Which contains raw eggs.)
  • Any other raw egg-based homemade dressings and sauces, such as Caesar salad dressing, bearnaise sauce, hollandaise sauce, mayonnaise, and any other raw egg-based homemade dressings and sauces.

4. Cheese and milk products

  • Milk that has not been pasteurized personalized.
  • Any unpasteurized milk-based cheese. (However,  read the labels thoroughly. Brie, blue cheese, feta, panela, queso Blanco, and queso fresco are all soft cheeses that are more likely to be prepared using raw milk than hard cheeses so avoid all these products).

5. Nutritious foods like fruits and veggies.

  • Any unpasteurized juice, including store-bought fresh-squeezed juice.
  • Vegetables and fruits that have not been washed.
  • sprouts that have not been cooked.
  • The unripe papaya.

Foods to eat during pregnancy

1. Vegetables and fruit

Fruits and vegetables are full of vitamins, minerals, and fibre, which helps your body digest food and keeps you from getting backed up. Eat fruits and veggies daily. They can be fresh, frozen, canned, dried, or made into juice. Be careful every time you wash them. To get the most nutrition out of vegetables, softly steam them with a little water or eat them raw after giving them a good wash.

2. Carbohydrates

Starchy foods are full of vitamins and fibre and don’t have too many calories for how much they fill you up. On the list are things like bread, potatoes, rice, pasta, noodles, corn, millet, oats, sweet potatoes, yams, and cornmeal. When you can, use wholemeal bread instead of white (processed) bread.

3. Protein

Diets high in protein can help a baby grow and develop. Meat (except liver), fish (except for high-mercury fish like shark, marlin, or broadbill/swordfish), poultry, eggs, beans, legumes, and nuts are all good sources of protein. At least once a day, eat protein. Choose leaner cuts of meat, take the skin off of poultry, and cook with as little fat as possible.

Check to see if the eggs, poultry, pork, burgers, and sausages are fully cooked. Make sure the meat is not pink and that the liquids are not pink or crimson. During pregnancy, you should eat fish twice a week, with one of those meals being oily fish like sardines or mackerel.

4. Dairy

Milk, cheese, and yoghurt are important dairy foods for your baby because they contain calcium and other nutrients that can help your baby. Use foods with less fat whenever you can. Some of the cheeses you always avoid.

5. Nutritious snacks

Avoid high-fat and/or sugar snacks like sweets, biscuits, crisps, or chocolate if you’re hungry between meals. Here are some  of the following healthy snacks:

  • Salad, grilled chicken, mashed tuna, salmon, or sardines, and sandwiches or pita bread loaded with grated cheese
  • Carrots, celery, and cucumbers are examples of salad veggies.
  • Hummus made with low-fat yoghurt with bread or veggie sticks
  • soups with vegetables and beans
  • cereals or oatmeal with milk that isn’t sweetened
  • unsweetened fruit juices or milky drinks
  • fruit in season

Fruits to eat during pregnancy

During pregnancy diet, eat foods that are high in nutrients, like fruits and vegetables. If you eat a variety of foods during your pregnancy, you and your baby will probably get most of the vitamins, minerals, and fibre you and your baby need.

Constipation is a common sign of pregnancy, and eating fruits and vegetables can help keep it from happening.

It satisfies your sweet tooth and gives you important nutrients at the same time. As part of a healthy diet for pregnant women, you can eat these fruits in salads, smoothies, yoghurt, or as a snack at any time.

Here are some fruits included that can eat during pregnancy diet:

  •  Oranges
  •  Mangoes
  • Avocados
  • Lemons
  • Bananas
  • Berries
  • Apples

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Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.


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