Healthy Diet Plan: Foods to Eat and Avoid During Pregnancy

Nutrition is an important part of everyone’s life. All know that having healthy food at the right time is essential or good health and an active body. The irony is that everyone knows the fact but when it comes to practice almost half the population fails to follow. This is until one knows that she is pregnant. If you look at a woman, you can see the difference between sun and moon before and during pregnancy. This is because what you eat becomes the source of nutrition and energy for your baby. In this article let us exclusively list out what a woman should eat and avoid during pregnancy.

Some food facts for pregnant women

  • The intake of the calorie grows during pregnancy
  • The weight gain considerably differs based on various factors like pre-pregnancy weights and factors.
  • The ability to intake iron increases when a woman is pregnant along with the volume of blood. So she has to eat food that is rich in iron to increase the supply of oxygen to the baby.

Foods that you can consume

As aforementioned the mother should follow a balanced diet that is packed with all needed nutrients. Let us take a look at what the mother should consume daily.

Fruits and vegetable

Your goal in a day has to be five portions of fruits and vegetables per day. It might be in any form like juice, dried, or fresh. Fresh fruits comprise a high level of nutrients and vitamins. Expert doctors suggest that having fresh fruit is better than drinking it as juice. You can also consider vegetable juices like carrot or wheatgrass for a more concentrated amount of nutrition. The colour palette of food is also rich in fiber and the amount of calorie added is less.

Food rich in carbohydrate

Potatoes, rice, pasta, and bread are some food that is rich in starch content. Foods that are rich in carbohydrates are a good source of energy. Therefore it is a must for a good and healthy pregnancy.

Protein-rich food

Animal sources like fish, lean meat, chicken, and egg are rich sources of protein. Protein is essential for the proper development of the baby vegan woman can consider protein sources like quinoa, beans, lentils, legumes, nuts, seeds, and nut butter. According to some British and Brazilian researchers, pregnant women who consume seafood have reduced levels of anxiety.


In a pregnant woman’s diet, fat should not be more than 30 percent. According to researchers from the University of Illinois, a high-fat diet may program the baby genetically for diabetes in the future. The primary fat choice should be monounsaturated and omega-3. You can go for food like olive oil, peanut oil, sunflower oil, sesame oil, canola oil, avocados, many nuts, and seeds.


Wholegrain food like rice, pulses lentils, fruit, and vegetables are rich in fiber. Eating plenty of fiber reduces the risk of constipation during pregnancy.

Calcium and zinc

Dairy products like cheese, milk, and yogurt are rich in calcium. Calcium is essential for healthy bone development. Zinc is one of the vital trace elements that play a huge role in the growth and development of the baby. Foods like turkey, shrimp, sunflower seeds, ginger onion, bran, wheat are some that are rich in zinc.

Foods to avoid

  • Some fishes like shark, swordfish, and marlin as it might have mercury
  • Meat that is partially or uncooked
  • Raw eggs
  • Soft mold-ripened cheese
  • Keep empty-calorie food like cake and cookies minimal
  • Alcohol as the baby can’t process it like that of the mother

Bottom line

Soon-to-be moms have to be double-careful about the food they take because what you consume is going to be your child’s building block. If you are skeptical about anything don’t hesitate and ask your doctor. If you want to embrace motherhood visit the best IVF clinic and consider test tube baby cost in India.


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