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A Guide to Pregnancy Diet | What Food Should You Eat and Avoid When Pregnant?

13 Apr 2021
Guide to Pregnancy Diet

As soon as you get pregnant, you hear a lot of food restrictions. If you like seafood, coffee, or rare steaks, this can be a total bummer!

Fortunately, there is more you can eat than a few things you can't. You simply ought to learn how to navigate the waters. You must ensure that your diet has adequate nutrients and energy for the baby's proper development and growth.


Healthy food to eat during pregnancy


When creating your healthy diet plan, you'll need to focus on whole food that give you higher measures of the great stuff you'd need when not pregnant, for example,

  • protein,
  • calcium
  • vitamins and minerals,
  • healthy fats,
  • complex starches,
  • fiber and liquids

Here are a few highly nutritious food to eat when you're pregnant to help ensure you're hitting those supplement goals.

Fresh Fruits & Vegetables

Eat a lot of fruits and vegetables because these give vitamins and minerals, and fiber, which helps digestion and forestalls constipation. Eat an assortment of fruits and vegetables daily — these can be fresh, frozen, canned, dried, or juiced.

Lean Protein

Pregnant women ought to incorporate great protein sources at each feast to help the infant's development. Protein-rich nourishments incorporate:

  • meat,
  • poultry,
  • fish,
  • eggs,
  • beans,
  • tofu,
  • cheese,
  • milk,
  • nuts and seeds.


Legumes (lentils, peas, beans, chickpeas) are incredible wellsprings of fiber, protein, iron, folate, and calcium — all of which your body requires during pregnancy.

Starchy Food (Carbohydrates)

Starchy food are a significant source of energy, vitamins, and fiber and help you feel full without consuming many calories. They incorporate:

  • bread,
  • potatoes,
  • oats,
  • rice,
  • pasta,
  • maize,
  • sweet potatoes and cornmeal.

Dairy Products and Yogurt

Your baby needs a consistent supply of calcium for the developing bones, and you need it to keep yours strong, too, and help your nerves and muscles work. 

Three to four dairy food servings can help you meet your daily calcium needs, and yogurt is perhaps the smartest choice.


Salmon is wealthy in essential omega-3 unsaturated fats that have a lot of advantages. It helps construct the brain and eyes of your infant and can even help increment gestational length.


Ladies!! Say it with me: We all need to stay hydrated!

During pregnancy, blood volume increments by around 45 percent. Your body will channel hydration to your child; if you don't watch your water intake, you'll get yourself dehydrated.


While we regard the best food to eat when pregnant, remember a few things you should remove from the menu.


Dodge alcohol during pregnancy. Alcohol has been connected to: 

  • premature labor, 
  • birth defects, 
  • mental disability, and 
  • low birth weight babies.

Seafood High in Mercury

Fish and shellfish have good fats that are beneficial for you and your infant. However, some fish are high in mercury, a metal that can hurt your child's development. It will help if you eat fish that is high in quality fats yet lower in mercury.

Fish to avoid:

  • bigeye fish,
  • marlin,
  • orange roughy,
  • shark,
  • ruler mackerel,
  • swordfish, or tilefish.

You should also avoid eating sushi and other dishes made with raw or rare(undercooked) fish when you're pregnant.


Foods to Avoid During Pregnancy

While caffeine might be safe in limited quantities (one to two cups of espresso per day), pregnant ladies with high blood pressure or anxiety should go without since the drink may irritate those conditions.

Unpasteurized (Raw) Milk 

There are grave health dangers when drinking unpasteurized milk during pregnancy. 

The fundamental concern is listeriosis, a bacterial disease that puts you in danger during pregnancy as your immunity framework is weak.

Final Recommendations

Sticking with superfood sources — particularly those rich in essential supplements like folate, protein, iron, calcium, and iodine — and restricting empty calorie snacks will help you and your baby get the sustenance you both need.

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