An alluring time in a woman's life is pregnancy. Your body and soul go through a lovely transformation. It's just ethereal and surreal to think that you could harbour a tiny life. Many pieces of advice from friends, family, and in-laws will pour in. As a result, before making any decisions out of the blue, you (a woman) should always consult your gynaecologist to know what to eat and what not to eat during your pregnancy.

Foods During Pregnancy

Foods to Eat During Pregnancy

As a pregnant woman, you should take a well-balanced and healthy diet every time. Here are what foods or food items you should eat:

  • Protein

Protein is essential for the development of foetal tissue, including the brain, and experts advise consuming 75-100 grams per day. Additionally, it aids in the development of uterine and breast tissues, both of which are crucial during pregnancy by increasing blood flow to those areas. For vegetarians, some good sources of protein include beans, legumes, nuts, tofu, and soy products. Lean meat, fish, chicken, seafood, and eggs are all good sources of protein from animals.

  • Fruits and vegetables

Health professionals advise eating five portions of fruits and vegetables daily because eating fresh produce reduces infant wheezing. Fresh fruit and vegetable consumption can also help to prevent certain types of allergies in your baby as well as the symptoms of allergies in your baby later in life.

  • Vegetables that are green and yellow

Some researchers contend that beta carotene, which helps to lessen childhood eczema, is present in citrus fruits, green vegetables, and yellow vegetables.

  • Vitamin E supplement

Butternut squash, spinach, and broccoli all aid in the mother's ability to avoid asthma attacks and wheezing, which promotes a healthy pregnancy. So, vitamin E is an antioxidant that prevents miscarriage, but it should only be consumed under a doctor's supervision in the first few weeks of pregnancy.

  • Vitamin C

Normal immune defence depends on vitamin C. So, pregnant women can eat foods high in vitamin C. Citrus fruits, broccoli, red, green, and yellow peppers are a few examples of such sources. Megadoses should be avoided because they may cause premature birth. Before choosing how much to consume, you should speak with your doctor.

  • Fats

When pregnant, you shouldn't consume more fat than 30% of your diet. Overconsumption of fats can cause diabetes, glucose resistance, and glucose overproduction in children. Healthy eating requires a balance. Olive oil, peanut oil, sunflower oil, avocado, as well as a variety of nuts and seeds, are just a few examples of foods that are monounsaturated.

  • Carbohydrates that are rich in starch

Potatoes, rice, pasta, bread, and other such foods are examples. A healthy pregnancy diet should include plenty of carbohydrates because they are an excellent source of energy.

  • Calcium

Because it aids in the growth of your baby's bones and teeth, calcium is crucial during pregnancy. Cheese, milk, and yoghurt are common calcium-rich food sources. Dark leafy vegetables like broccoli and green French beans are examples of vegetable sources of calcium.

  • Fibre

Due to its role in promoting healthy digestion and preventing constipation, fibre is crucial during pregnancy. The risk of haemorrhoids, which is very common during conception as the baby grows, will be eliminated by eating a lot of fibre while pregnant. Peas, legumes, turnips, and sweet potatoes should all be consumed as part of a balanced diet.

  • Zinc

Zinc is crucial for healthy growth and development, as well as for a number of biological processes and cellular integrity, such as protein synthesis and acid metabolism. Additionally, it is crucial for the foetus' growth. Tofu, chicken, lentils, sunflower seeds, wheat gram, rice, pasta bran, and many other foods are excellent sources of zinc.

  • Folic acid

Due to its role in preventing neural tube defects, folic acid is crucial during pregnancy. 400 mcg of folic acid taken before and during pregnancy, according to experts, may help prevent brain and spinal cord birth defects in your unborn child. Zinc can be found in abundance in fortified cereal.

  • Iron

Haemoglobin, the oxygen-carrying pigment and primary protein in red blood cells, contains iron, which is an essential component. It plays a crucial role in the body's ability to transport oxygen. You need more iron to produce more haemoglobin during pregnancy because your body will produce 50% more blood during this time. Inadequate iron may cause the mother to become anaemic, increasing the likelihood of these unfortunate events. Foods that are a good source of iron include lean meat, poultry, dried fruit varieties like apricots, and an egg yolk.

  • Legumes

We have now seen the list of foods that should be consumed while the unharmed development of that priceless life in your womb is being discussed. Now that you're pregnant, you also need to be aware of the list of foods to avoid as they might harm both your and your unborn child's health.

Foods to Avoid During Pregnancy

Too much caffeine doctors advise limiting your daily caffeine intake during pregnancy as high levels of caffeine can lead to babies with low birth weights, which will open the door to many future health issues for them. Having too much caffeine can lead to miscarriage as well. 

  • Caffeine not more than 200 mg a day

Teas made from herbs There isn't much information available about the safety of herbal teas during pregnancy. Therefore, it is always preferable to stay away from the unknown. Otherwise, you can consume it in moderation as recommended by your doctor. When improperly cooked food is combined with raw or partially cooked meat, the likelihood of bacterial and viral infection increases. These infections can lead to food poisoning and even cross the placenta, which is bad for the health of your unborn child.

  • Raw eggs

Salmonella infection could result from eating anything that contains undercooked or partially cooked eggs.

  • Zero calorie food

Foods high in sugar and fat, such as cakes, biscuits, cookies, candies, and chips, should be consumed in moderation because they provide little nutritional value and may make it difficult for pregnant women to maintain a healthy weight.

  • Excessive mercury content

Mercury is a highly toxic element that is typically present in contaminated water. Like swordfish, shark, and tuna, some fish have a high mercury content. It is best to avoid eating them.

  • Raw sprouts

The seeds of raw sprouts are more likely to be contaminated. Once cooked, sprouts can be eaten without any problems.

  • Unwashed foods

A fruit or vegetable's surface or peel may contain dirt, pesticides, parasites, and bacteria. Before eating, make sure the fruits and vegetables have been thoroughly rinsed with water.

  • Alcohol

It's best to stay away from alcohol entirely while pregnant because even a small amount can seriously harm the brain development of your unborn child.

  • Processed junk food

Overeating junk food while pregnant can lead to gestational diabetes, gestational weight gain, acidity, and other problems that could affect your baby's health in the long run.

foods to avoid while expecting.


So now that we know what to eat, limit, and avoid entirely while pregnant, we can make healthier choices. Each and every one of you lovely "mommies-to-be" should know how crucial diet is during pregnancy because it greatly affects your mood, your health, and the health of your unborn child. When you are carrying a child, you need to be much more watchful and knowledgeable about a number of facts and information regarding diet and other matters because you are now in charge of the health of both you and your unborn child.

To ensure that you are getting all the nutrition you require, always choose well-cooked, leafy green vegetables and balanced meals. By adhering to a proper diet while receiving medical advice, you should reduce your risk of contracting food poisoning. The best advice is to speak with your gynaecologist.