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“Pregnancy cravings” can be tough to handle! Isn’t it?

Pizza, panipuri, chocolates, or even pickles—who can resist these tasty treats?

Obviously, no one.

But, but, but… now you’re a mom-to-be, and you’re not eating only for yourself anymore.

You have to look beyond your own food cravings and think about the little one growing inside you.

The first 500 days of a child’s life, from conception to the first six months after birth, are really important for your baby’s growth.

Your baby depends on you throughout the gestation period for his nutrition. When you crave an extra slice of cheesy pizza or that sweet tempting treat, your baby also craves nutrition to grow strong and healthy.

We understand switching from junk food to a healthy pregnancy diet is difficult for pregnant women, but you can do it for your baby. Right?

So, while reaching for those comfort foods, keep in mind that feeding yourself the correct meals is a good way to nourish your baby.

Here is a quick Pregnancy Diet Do’s and Don’ts guide for all the moms-to-be!

All mommies, are you ready for a healthy pregnancy? First, let’s explore the best foods to eat during pregnancy.

Do’s – Food to Eat During Pregnancy 

Calcium, protein, fruits, vegetables, and whole grains are important parts of your diet even when you’re not pregnant. But right now, your baby depends on you to provide the nutrition they need for healthy growth

The Foods Your Unborn Baby Is Craving

 

• Calcium

 

Eat three servings of calcium each day. This helps build your baby’s bones, teeth, and nervous system.

• 2 percent milk or soy milk (calcium-fortified)
• Pudding
• Orange juice (calcium-fortified)
• Firm cheeses
• Cottage cheese
• Fat-free or low-fat Yogurt
• Broccoli
• Curd
• Chia seeds
• Ragi
• Banana
• Buttermilk
• Skim milk

 

• Protein

 

Consume 7 ounces of protein daily. Protein is essential for your baby’s muscle development and supports their immune system. Plant-based options like soybeans and quinoa provide all nine essential amino acids. Also, include a variety of protein sources for balanced nutrition during pregnancy.

• Lean meat, such as poultry or fish
• Cooked eggs
• Hummus
• Peanut butter/paneer/milk
• Quinoa (full of magnesium, iron and fiber)
• Tofu, edamame and other soy products
• Rice and beans (7 grams of protein per cup when served together)
• Lentils (rich in fiber, iron and potassium) 
• Pulses
• Chia and hemp seeds (low in calories and full of fiber and omega-3 fatty acids)

• Seeds like pumpkin seeds, sunflower seeds, and tofu.

 

• Fiber

 

Whole grain products are high in fiber, so choose whole grains for your baby’s nervous system and skin. They are healthier for both you and your baby because they haven’t been processed. Whole grains still have important nutrients like dietary fiber, iron, and B vitamins that refined grains lack. Eat a variety of foods made from whole-wheat flour, bulgur (cracked wheat), whole cornmeal and oatmeal.

• Whole-wheat bread for sandwiches and toast
• Whole-wheat Pasta 
• Brown rice
• Vegetables
• Green vegetables
• Crackers
• Millet
• Oatmeal
• Bulgur

 

• Fats

 

Healthy fats are important during pregnancy for the baby’s brain and eye development.

Good sources of healthy fats include:

• Nuts, seeds,  flax seeds
• Avocados
• Plant-based oils (sunflower, corn, soybean, olive oils)

Fish rich in healthy fats:

• Salmon
• Tuna
• Herring
• Trout

Since fats are high in calories, eating too much can lead to obesity. A daily intake of 40-90 grams of fat is generally enough for a balanced and healthy diet during pregnancy.

 

• Iron

 

Eating plenty of iron during pregnancy is important for a healthy blood supply for your baby. There are many delicious choices for iron-rich foods.

• Dark leafy greens such as spinach, methi, mustard greens, amaranth leaves, curry leaves 
• Dried fruits such as walnuts, pistachios, almonds, cashews
• Beef
• Lentils
• Beans

Make sure to get enough iron during pregnancy to support the growth of your baby and placenta, and to increase your own red blood cell count.

 

• Fruits & Vegetables

 

Fill your plate with lots of fresh colorful fruits and vegetables. They are packed with vitamins that support your baby’s growth, eyes, skin, hair, gums, and glands. So, eat 2 cups of fruit and 2½ cups of vegetables each day.  

• Fruits
• Oranges
• Grapefruits
• Lemons
• Strawberries
• Blueberries
• Raspberries
• Mangoes
• Apples
• Bananas
• Amla
• Guava

• Vegetables
• Carrots
• Sweet Potatoes
• Pumpkin
• Lady Finger
• Cooked Greens
• Tomatoes
• Red Sweet Peppers
• Broccoli
• Cauliflower
• Green Beans
• Peas
• Spinach
• Mustard Greens
• Capsicum
• Bottle gourd
• Bitter gourd

The Best Vegetarian Diet Plan for Healthy Pregnancy 

• Pre-Breakfast Snacks to Energize Your Day
• Dry Fruits: Enjoy 10 to 12 pieces.
• Milk Options: Try a glass of plain cow milk, almond milk, or a delicious banana milkshake.
• Juices: Sip on fresh carrot juice, tomato juice, or apple juice.

• Breakfast Delights for a Healthy Start
• Bowl of fruit salad (apricots, apples, dates, banana, sweet fig, oranges)
• Rava upma with vegetables
• Vegetable poha with chillas
• Oats 
• Vegetable Paratha
• Whole wheat toast with butter 
• Stuffed parathas (potatoes, dal, spinach, carrots, paneer, beans) enjoy with curd dip
• Cheese and vegetable sandwich
• Rice sevai with vegetables
• Vegetable khandvi
• Veg chana chaat /rajma +chole chaat
• Spinach soup
• Tomato soup
• Carrot and beetroot soup
• Creamy spinach soup
• Pumpkin (kaddu) soup
• Banana milkshake
• Lunch Ideas to Keep You Full

• Plain paratha with curd and a bowl of dal
• Chapati with dal, curd, and a bowl of vegetables
• Peas and carrot stuffed paratha with a bowl of curd
• Vegetable khichdi + butter milk
• Curd rice with veggies
• Rice and curry
• Green peas pulao or jeera pulao with raita
• Rice, vegetables, and dal with a green salad
• Rice, dal, vegetable raita with one fruit
• Pea lemon rice with a green salad
• Vegetable soup
• Rice with kofta curry
• Paneer paratha with butter and green salad
• Stuffed paratha with sprouts salad

• Evening Snacks to Satisfy Cravings
• Cutlet
• Bread cutlet
• Vegetable sandwich
• Corn and cheese sandwich
• Roasted peanuts
• Dry fruits with dried dates
• Milk with sevai, oats, or daliya
• Vegetable daliya
• Vegetable idli
• Mixed-veg uttapam
• Vegetable sevai
• Carrot halwa
• Lauki halwa
• Fresh fruit smoothie (banana or strawberry)
• A cup of green tea

• Dinner to End the Day Right
• Vegetable pulao
• Mixed dal khichdi with curd and vegetable curry
• Rice with spinach veggie, dal, and green salad
• Plain paratha with curd (or buttermilk)
• Roti, dal, vegetable of your choice, and curd (or buttermilk)

Don’ts – Foods to Avoid During Pregnancy 

When you’re pregnant, it’s important to eat safe pregnancy foods for you and your baby. Some foods can carry harmful bacteria or cause health issues, so it’s best to avoid them during this time.

Here’s a quick guide on foods to avoid during pregnancy:

• Unwashed Fruits and Vegetables: Always wash fruits and vegetables well before eating. They can carry bacteria that can make you sick. Avoid raw sprouts like mung beans and radishes, which might have harmful bacteria.
• Raw or undercooked food: Raw and undercooked meat, eggs and sprouts can be risky during pregnancy. Raw eggs may contain Salmonella, which can lead to serious issues like miscarriage or stillbirth. Undercooked beef, pork, lamb, meat, and poultry may carry harmful bacteria or parasites that cause foodborne illness and food poisoning. Stick to well-cooked meals for a safer pregnancy.
• Unpasteurized Dairy: Stay away from raw milk and unpasteurized dairy products like soft cheeses like brie, blue cheese, and feta as they have bacteria like Listeria, which is harmful to the baby. Choose only pasteurized milk and dairy.
• Maida (White Flour) Foods: Limit foods made from maida, like white bread, pasta, and cookies. They offer little nutrition and can cause digestive problems.
• Salty Foods: Eating too much salty food can cause water retention, which might lead to pregnancy complications. Try to keep your salt intake low.
• Street Food: It’s hard to skip, but avoiding street food during pregnancy is a good choice for your little one. Vendors may not use clean methods, which increases the risk of infections. Street food can be tempting, but it’s safer to wait until after pregnancy.
• High-Fat Foods: Avoid heavy fats like beef fat, butter, cream cheese (unless pasteurized), palm oil, and coconut oil. These fats can raise the risk of health issues for the baby, even causing weight gain during pregnancy. Be careful with these fats, especially ice cream, pizza, sausages, and fried foods.
• Processed Foods: Highly processed foods like chips, cookies, and instant noodles are often high in calories and low in nutrients. They can also contain additives that are not safe for women who are pregnant.
• Caffeine: Limit caffeine from coffee, tea, and energy drinks. Too much caffeine can increase the risk of pregnancy complications.
• Alcohol: No amount of alcohol is considered safe in pregnancy. Drinking alcohol during pregnancy increases the risk of miscarriage and can lead to fetal alcohol syndrome, affecting the baby’s development.
•  Smoke: Smoking during pregnancy can harm your baby by reducing oxygen and exposing them to harmful chemicals. Protect your baby’s health by quitting smoking now.
• Raw Papaya: Avoid raw or semi-ripe papaya. It contains high levels of latex, which can trigger contractions and lead to miscarriage.
• Ajinomoto: Common in street and Chinese food, Ajinomoto may affect fetal brain development. It’s best to avoid it and ask your doctor for safe limits.
• Eggplant: Some say that eggplant isn’t good during pregnancy and delivery. If you like it, have it only in small amounts, not too often.
• Sesame Seeds: Sesame seeds are sometimes used in traditional medicine to cause abortions. Eating too many can trigger contractions. It’s better to avoid them during pregnancy.
• Grapes: Some women avoid grapes in the later stages of pregnancy because they can increase body heat and cause complications. Grapes also contain certain compounds that may disturb hormones. So it’s safer to limit them.
• Raw Sprouts: Raw sprouts, like alfalfa or clover, might have bacteria. Avoid them completely.
• Chicken: Be cautious with chicken as carry bacteria and parasites that can harm both you and your baby. It’s safer to avoid eating chicken during pregnancy or if you want to eat make sure it is thoroughly cooked.
• Cornflour: Cornflour is high in starch, so it’s better to avoid it during pregnancy. Foods with a lot of cornflour can affect your baby’s growth and development, so it’s safer to skip them.
• Radish: Raw radish can be hard to digest and might cause stomach problems due to germs on the surface.
• Peach: Peach is considered a hot fruit in some cultures. Eating peaches in early pregnancy can increase body heat, which may lead to complications like internal bleeding.

Following these guidelines can help you stay healthy during pregnancy and keep your baby safe. Always check with your health care professional if you’re unsure about healthy pregnancy food. It’s better to be careful and eat things that support a safe, healthy pregnancy. 

Concluding Pregnancy Diet Journey on a Healthy Note

A healthy mum equals a healthy baby. So, healthy eating is super important for both you and your baby. It’s all about balance. Eat your fruits, veggies, whole grains, and lean proteins. 

Choose a prenatal vitamin food that contains calcium and vitamin D. These nutrients help your baby’s teeth and bones grow strong.

Drink plenty of water and stay active during pregnancy, but don’t forget to rest. 

Unhealthy foods like too much sugar, junk food, or unpasteurized dairy are not recommended during pregnancy. And don’t skip meals because your body needs the energy!

Listen to your body, and don’t hesitate to ask for help.

Every pregnancy is unique.

If you need professional guidance on pregnancy diet do’s and don’ts, make a nutrition counseling appointment with our nutrition consultant at Motherhood Hospital for personalized care and advice.

Healthy food is the best medicine for you and your baby – make every bite count today!

FAQ

 

• Which biscuits are safe to eat during pregnancy?

 

It’s better to avoid processed biscuits and cookies because they often have a lot of sugar and unhealthy fats. Instead, you can try homemade biscuits with whole wheat flour, natural sweeteners like honey, and healthy fats like olive oil. Other good snacks include whole-grain crackers or rice cakes. You can also try biscuits made with protein, millet, and sugar-free for pregnancy and breastfeeding.

 

• What vegetables are good to eat while pregnant?

 

Most vegetables are safe and good for you during pregnancy. Leafy greens like spinach, kale, and broccoli are great choices because they are full of vitamins and fiber. Carrots and sweet potatoes are also good options. Just make sure to wash your vegetables well to remove any dirt or bacteria before eating them.

 

• Is ghee healthy to eat during pregnancy?

 

Yes, ghee is healthy when you eat it in moderate amounts. It is easier to digest than other dairy products and helps with metabolism. It can be used instead of butter or oil because it is a good source of fat. But remember, ghee is high in saturated fat, so don’t eat too much.

 

• What dry fruits should I avoid during pregnancy?

 

You should avoid sesame seeds during pregnancy because they can cause contractions in your uterus, which could lead to a miscarriage.

 

• Which fruits are best for my baby’s skin during pregnancy?

 

While there’s no proof that certain fruits can directly improve your baby’s skin, eating a variety of fruits is good for your overall health. Fruits like berries, oranges, and cantaloupe are rich in vitamins A and C, which are great for skin health.

 

• What foods should I eat during pregnancy for my baby’s brain development?

 

Iron is important for your baby’s brain development. Foods like red meat, poultry, seafood, spinach, beans, and iron-fortified grains such as cereals and Nuts (walnut) are all good sources of iron.

 

• What makes a baby beautiful in the womb?

 

Nutrients like vitamins A, C, and E, folic acid, omega-3 fatty acids, and antioxidants can help your baby develop healthy skin and a fair complexion during pregnancy. Eating a balanced healthy diet with these nutrients is key for your baby’s development.