Pregnancy Diet – What & What Not To Eat

By - Vivek Bisht

pregnancy diet

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What a woman eats and drinks during pregnancy is her child’s only source of nutrients. Specialists prescribe that a mother-to-be’s eating regimen must include an assortment of healthy food sources and refreshments. That, in turn, fulfills the child’s needs for development and improvement.

Here is a list of food items that you must include or restrict in the pregnancy diet: 

What To Eat

Fruits and vegetables:

Pregnancy Diet

Pregnant ladies should concentrate more on eating fruits and vegetables, especially during the second and third trimesters. Getting somewhere in the range of 5 – 10 tennis ball-size servings of produce each day is considered healthy.

Most fruits and vegetables are low in calories and loaded up with Fiber, Nutrients, and Minerals.

Lean protein:

Lean protein

Ladies should incorporate high protein sources in their pregnancy diet to help the infant’s development. Protein-rich nourishments incorporate Meat, Poultry, Fish, Eggs, Beans, Tofu, Cheddar, Milk, Nuts, and Seeds.

Whole grains:

Pregnancy Diet

These food sources are a rich source of energy and they likewise provide Fiber, Iron, and Vitamin-B. At least half of a pregnant lady’s starch every day should come from whole grains, like oats, wheat pasta or bread, and brown rice.


Dairy products

Experts advise focusing on 3 to 4 servings of dairy products daily. Products like milk, yogurt, and cheddar are rich sources of Calcium, Protein, and Vitamin B. 

Notwithstanding a sound eating routine, pregnant ladies likewise need to take everyday prenatal nutrients to acquire a portion of the supplements that are difficult to get from dairy products alone, for example, Folic acid and Iron, as indicated by ACOG. 

For ladies who prefer chewable prenatal nutrients sources, experts advise checking the label, as most chewable sources probably won’t have adequate Iron levels in them.

What To Limit


Pregnancy Diet

Intake of less than 200 mg of caffeine daily, which is the sum found in one 12-ounce mug of espresso, is, for the most part, considered to be healthy during pregnancy, as per a 2010 ACOG panel report, which was reaffirmed in 2013.

The advisory group report said moderate caffeine utilization during pregnancy doesn’t seem to add to miscarriage or premature birth.



Fish is a decent source of lean protein, and some fish, including salmon and sardines, additionally contain omega-3 unsaturated fats, solid fat that is useful for the heart. It is ok for pregnant ladies to eat 8 to 12 ounces of cooked fish seven days, as indicated by ACOG.

However, they should restrict tuna or “white” fish, which has an undeniable amount of mercury, not more than 6 ounces per week, as indicated by ACOG. Mercury is a metal that can be harmful to a child’s cerebrum.

Foods to avoid


Pregnancy Diet

Experts advise maintaining a strategic distance from liquor during pregnancy. Liquor in the mother’s blood can pass straightforwardly to the child through the umbilical cord.

Hefty utilization of liquor during pregnancy has been connected with fetal liquor disorders, a variety of conditions that can incorporate physical & mental issues, like learning disorders and social challenges in infants and kids, as per the Centers for Disease Control and Prevention (CDC).

Unpasteurized food:

Pregnancy diet

As per the USDA, pregnant ladies are at higher risk of becoming ill from two unique kinds of food contamination: listeriosis, caused by the Listeria bacteria, and toxoplasmosis, a disease caused by a parasite. 

The CDC says that Listeria contamination may cause premature delivery, stillbirth, preterm work, and ailment or demise in babies.

Raw meat:

Raw Meat

A mother can give a Toxoplasma contamination to her child, which can cause issues, for example, visual deficiency and mental issues further in life, reports the CDC. To forestall toxoplasmosis, the USDA suggests dodging the accompanying food sources in the pregnancy diet: 

  • Uncommon, Crude, or Half-cooked Meat and poultry. 
  • Crude Fish, Sushi, Sashimi, Ceviches and Carpaccio. 
  • Crude and half-cooked shellfish, like Mollusks, Mussels, Clams, and Scallops.

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