Pregnancy is a phase of immense transformation and joy. This phase of transformation involves significant lifestyle changes to changes in dietary habits. Along with the transformation comes changes in the body’s diet requirements. The body’s needs for macronutrients (protein carbohydrates and fats), micronutrients (vitamins minerals) and other elements change during this phase.

There have always been misconceptions regarding diet. Especially during pregnancy, people tend to eat more and begin to avoid certain foods but none of these are accurate. All it requires is adopting a healthy eating routine. A balanced diet during pregnancy ensures adequate nutrition is available for the mother-to-be and the baby. The diet plan encourages the consumption of complex carbohydrates, healthy fats, and proteins from all food groups. During pregnancy the body’s requirement of calories and nutrients increases, the key is to compensate for the additional requirement through diet.

Foods to Eat During Pregnancy

It is important to maintain a healthy diet throughout life but it is especially important during pregnancy. The body undergoes numerous physical and hormonal changes during the pregnancy phase. Since the baby’s primary source of nutrition is the food the mother eats, a balanced diet guarantees that both the mother and the child have access to enough nutrition. The key is to include foods from all food groups in order to meet the increasing nutritional requirements.

During pregnancy it does not require eating for two to fulfil the nutritional requirement, all it requires is eating more nutrient-rich food. During pregnancy, it is more about quality over quantity. Nutrient-rich food to be consumed during pregnancy includes, 

• Fruits & Vegetables: Whole fruits like apples, berries, oranges and vegetables like broccoli, beets, spinach, etc. are a good source of vitamins and minerals. An adequate serving of these everyday helps meet the nutritional requirement of the baby and helps maintain the mother’s health.
• Protein: According to the National Library of Medicine, during pregnancy, the daily protein requirement increases from 46 grams/day to 60 grams/day. As the protein requirement increases, consuming foods high in protein such as chicken, salmon, nuts, peanut butter, beans, eggs, lentils, etc. helps meet the increased protein needs during pregnancy.
• Calcium: This helps with the building of bones and teeth development of the baby. Approximately 1000 mg of calcium is required every day during pregnancy and can be fulfilled by good sources of protein including milk, leafy vegetables, yoghurt, cheese, etc.
• Folate: Folate helps with reducing the risk of neural tube defects and prevents issues during birth. Folate can be found in nuts, leafy vegetables, eggs, peanut butter, etc.
• Iron: Iron helps ensure enough oxygen is supplied to the baby and the mother. On average 27 mg of iron is required during pregnancy. It can be achieved by consuming citrus fruits, lean meats, eggs, leafy vegetables, etc.

Foods to Avoid During Pregnancy

During pregnancy, certain foods should be avoided or only consumed in moderation to avoid complications given the nature of such food. As the body’s immunity decreases during pregnancy, usually food that increases the risk of infection should be avoided. Here’s what not to eat during pregnancy,

• Fish or seafood high in mercury: Consumption of fish/seafood high in mercury can cause damage to the nervous system and other body parts, as it occurs in highly polluted waters. 
• Uncooked/raw fish/meats: Uncooked meats/fish are high in bacteria and may even get infected during handling & storing. Avoid foods like sushi, sashimi and others that contain partially cooked meat or fish during pregnancy.
• Raw Sprouts: Raw sprouts can lead to foodborne issues and even cause infection and should be avoided during pregnancy. 
• Unwashed fruits & vegetables: Harmful bacteria may form a layer over the unwashed or unpeeled vegetables and fruits. 

Raw eggs, soft cheese, processed foods alcohol, excessive caffeine and unpasteurized dairy products are other foods to be avoided during pregnancy.

The Importance of a Healthy Diet During Pregnancy

Diet plays a very important role in the overall well-being of the baby and the mother. Nutritional needs rise during pregnancy and are met by eating foods that are high in nutrients. The food the mother eats is the source of nourishment for the baby. To maintain a healthy pregnancy around 300 extra calories are required every day and it must be acquired from a balanced diet. The importance of a healthy diet during pregnancy ensures,

• Fulfills the Nutritional Requirements
• Prevents Complications
• Boosts Maternal Health
• Strengthens Immunity
• Promotes Healthy Birth Weight
• Support Baby’s Growth & Development

Chart on What to Eat and Avoid During Pregnancy

Category	What to Eat	What to Avoid
Fruits & Vegetables	Apples, oranges, spinach, carrots, broccoli	Unwashed fruits & vegetables or raw produce
Whole Grains	Brown rice, oats, whole-grain bread, quinoa	Refined grains like white bread, sugary cereals
Protein	Eggs, lean meat, chicken, beans, lentils, tofu	Raw or undercooked meat, sushi, raw eggs
Dairy Products	Milk, yoghurt, pasteurized cheese	Unpasteurized milk or soft cheeses (brie, feta)
Healthy Fats	Avocado, nuts, seeds, salmon (low-mercury)	High-mercury fish/seafood
Iron-Rich Foods	Spinach, lean red meat, beans, fortified cereals	Excess tea or coffee with meals
Snacks	Healthy snacks like nuts, fruits, or yogurt	Processed/junk foods (chips, candy)
Hydration	Water (8–10 cups) & hydrating fruits	Sugary sodas or excess caffeine

Sample Diet Chart for Each Trimester

First Trimester (Week 1–12). 

• Breakfast: Poha with vegetables/ vegetable upma/whole grain toast with boiled eggs
• Mid-morning: Seasonal fruit or a handful of roasted makhana
• Lunch: 1-2 whole wheat roti, 1 bowl dal, sabzi & curd
• Evening: Coconut water/buttermilk & a small bowl of roasted peanuts
• Dinner: Khichdi with vegetables/plain paratha with mixed dal & steamed veggies

Second Trimester (Weeks 13–26)

• Breakfast: Vegetable stuffed paratha with curd/paneer dosa
• Mid-morning:  Yogurt smoothie/ seasonal fruits
• Lunch: 1 roti, dal, sabzi & a small bowl of rice
• Evening: Handful of nuts & one glass of fresh juice
• Dinner: Palak paneer with 2 whole wheat roti/dal khichdi with ghee

Third Trimester (Weeks 27 – 30)

• Breakfast: Masala oats with vegetables / idli with sambhar / whole-wheat sandwich
• Mid-morning:  Fresh fruit salad/banana milkshake
• Lunch: 1 bajra or jowar roti, dal, sabzi & curd
• Evening: A small bowl of dahi chaat/mixed nuts with dried fruits
• Dinner: Vegetable pulao, a small bowl of curd/a bowl of vegetable soup

Conclusion

Pregnancy is a journey of new experiences. During pregnancy, the body goes through a lot of changes and to support these changes a healthy diet plays a key role. A healthy diet plays a crucial role in the development of the baby while maintaining the mother’s health and ensuring a safe and healthy pregnancy. There are various factors that affect the formation of a pregnancy diet chart including, pre-pregnancy health and weight, medical conditions, lifestyle and activity levels. Thus, it is best to get customised guidance on diet plans to ensure a healthy pregnancy.

 

FAQs Around Pregnancy

What foods help the baby grow in the womb?

A balanced diet guarantees that both the mother and the child have access to enough nutrition. The key is to include foods from all food groups in order to meet the increasing nutritional requirements that ensure the baby’s growth.

Which vegetables are good for pregnancy?

Vegetables like broccoli, beets, spinach, etc. are a good source of vitamins and minerals and are good for pregnancy. Ensure the vegetables are washed properly before consuming them.

Can I drink coffee or tea while pregnant?

Yes, coffee/tea can be consumed during pregnancy but in moderation. The caffeine intake should not exceed 200 mg/day.

Which fruit is best in pregnancy?

Whole fruits like apples, berries, avocados, kiwis, bananas, etc. are all good for consumption during pregnancy.

Does pregnancy diet affect the baby?

Yes, a pregnancy diet helps provide the required nutrition adequately and leads to a healthy pregnancy.