Pregnancy Diet Guide: What to Eat & What to Avoid for a Healthy Pregnancy
|
|
Time to read 3 min
Roopa K
B.Sc ,Certified Lactation Educator (CLC), Certified Lactation Professional (CLP), Garbh Sanskar Expert, Postpartum Health Nutritionist.
Roopa is committed to providing holistic support and guidance throughout the prenatal, postnatal, and breastfeeding journey of Indian mothers.
Pregnancy is a beautiful yet demanding journey that requires extra care, especially when it comes to nutrition. Eating the right foods ensures the proper development of the baby while keeping the mother healthy and energized. This guide will help you understand which foods to eat during pregnancy and what food to avoid during pregnancy for a smooth and healthy experience, with a focus on Indian dietary habits.
Table of content
1. What Should a Pregnant Lady Eat? a) Protein-rich foods b) Whole grains and fibre-rich foods c) Healthy fats d) Raw or undercooked foods e) Iron-rich foods f) Folate and folic acid g) Hydration is key 2. What Food to Avoid During Pregnancy? a) Processed and Junk Foods b) High-Mercury Fish c) Unpasteurized dairy and juices d) Raw or undercooked foods e) Excess Caffeine f) Alcohol and Smoking FAQs Key Takeaway
1. What Should a Pregnant Lady Eat?
A well-balanced diet during pregnancy is essential for both mother and baby. Below are some must-have pregnancy foods commonly found in Indian households.
a) Protein-rich foods
How much protein does a pregnant woman need?
Experts recommend at least 60-75g of protein per day. Sources include:
- Dal (lentils), rajma (kidney beans), chana (chickpeas), and sprouts
- Paneer, curd, milk, and ghee
- Lean meats (chicken, fish) and eggs
- Protein-rich foods in pregnancy such as soya, nuts, and seeds
- High-protein snacks like roasted makhana or peanut chikki or SnackEasy are some good options
b) Whole grains and fibre-rich foods
A balanced diet for pregnancy includes fibre to prevent constipation. Recommended foods:
- Whole wheat roti, brown rice, poha, and daliya
- Bajra, jowar, and ragi-based foods
- Seasonal fruits like mangoes (in moderation), bananas, pomegranates, and guavas
- Vegetables like spinach, carrots, and bottle gourd
c) Healthy fats
Healthy fats support the baby's brain development. Good sources include:
- Ghee (in moderation), coconut, and mustard oil
- Nuts and seeds (almonds, walnuts, sesame seeds, flaxseeds)
- Omega-3 rich foods like homemade flaxseed laddoos
d) Calcium and Vitamin D
For strong bones, include:
- Dairy products (paneer, curd, lassi, buttermilk)
- Leafy greens (methi, palak, sarson ka saag)
- Sunlight exposure for Vitamin D
e) Iron-rich foods
Iron intake during pregnancy prevents anemia. Recommended foods:
- Jaggery (gur) and dates
- Leafy greens (methi, palak, bathua)
- Iron-rich foods for pregnancy like chana, rajma, and beetroot
- Dry fruits like raisins and figs
f) Folate and folic acid
Folic acid prevents birth defects. Good sources include:
- Methi, palak, and drumstick leaves
- Whole grains, dals, and citrus fruits like oranges
- SnackEasy
g) Hydration is key
Drink at least 8-10 glasses of water a day. Also include:
- Coconut water for hydration
- Homemade buttermilk (chaas) and lemon water
- Fresh fruit juices like pomegranate (avoid packaged juices)
2. What Food to Avoid During Pregnancy?
Knowing foods not safe for pregnancy is just as crucial as knowing what to eat. Here are the top harmful pregnancy foods.
a) Processed and Junk Foods
These offer empty calories and may contribute to unhealthy weight gain. Avoid:
- Packaged chips, biscuits, and namkeens
- Instant noodles, processed meats, and artificial sweeteners
- Carbonated drinks and excessive sweets
b) High-Mercury Fish
Certain fish contain high mercury levels, which can harm the baby's nervous system. Avoid:
- Large fish like shark, swordfish, and king mackerel
- Limit tuna intake
c) Unpasteurized dairy and juices
These may contain harmful bacteria like Listeria. Avoid:
- Unpasteurized cheese like feta
- Unpasteurized milk and fresh juices from unhygienic sources
d) Raw or undercooked foods
To do not consume:
- Raw seafood like sushi and undercooked meats.
- Uncooked eggs and street food with questionable hygiene.
e) Excess Caffeine
Caffeine limit during pregnancy is about 200mg per day (one cup of coffee or chai). Avoid too much tea, coffee, and energy drinks.
f) Alcohol and Smoking
Completely avoid alcohol and smoking as they can cause birth defects and complications.
FAQs
1. What are the best fruits to eat during pregnancy?
Fruits like bananas, pomegranates, mangoes, apples, and oranges are rich in vitamins and fibre, making them ideal for pregnancy. Avoid pineapple, raw papaya and unripe bananas.
2. How much weight should I gain during pregnancy?
Weight gain varies based on BMI, but generally, women should gain 10-15 kg during pregnancy.
3. Can I eat spicy food while pregnant?
Yes, but in moderation. Too much spice may cause heartburn or acidity.
4. What are the best pregnancy snacks?
Nutritious snacks like Nutrizoe’s SnackEasy, roasted makhana, peanut chikki, dry fruits, and fresh fruit smoothies are good choices.
5. Can pregnant women eat dates? Are dates safe during pregnancy?
Yes, dates are excellent, especially in the third trimester and they offer numerous nutritional benefits that may support labour.
Key Takeaway
A well-balanced pregnancy-safe diet ensures both the mother’s health and the baby’s development. Focus on nutrient-rich foods while avoiding harmful pregnancy foods. If in doubt, consult a healthcare provider or nutritionist to tailor a plan that suits your needs.
By following this guide, Indian mothers can enjoy a healthy, nutritious pregnancy journey while keeping their traditional dietary preferences in mind.
