Your Food Guide For Pregnancy Period

Worried about food for pregnancy period?

Confused about what to eat or what not?

Here is your answer!

Pregnancy is one of the most important phase in a woman’s life. It’s not only a big responsibility but also a pleasure to have a baby. During the 9 months of pregnancy period, it is fully upto the would be mother, to take care of all the essential nutrients and vitamin that should be present in her diet. So that it not only keep the baby healthy in her womb but also helps the baby to grow further.

If there are any type of deficiency in the diet of would be mother, it will affect the baby too, along with mother. So it is very important to know for a would be mother, what to eat and what to avoid; To maintain her and her baby’s health.

Here we are to provide you a guidance about best food for pregnant ladies, that should be include in her diet.

A pregnant lady should take about 300 to 350 kilo calories in a day. But these calories should be from healthy sources only. If not, then it may cause health issues to the lady. And possibly, this can effect the baby too. To avoid all the risks, lets know about the food options a pregnant lady should include in her diet.

But before that let’s talk about the most, most and most important drink that a pregnant women should not forget. Yes! You thought right. It’s WATER.

  • Water:  It is the most important thing that one should not skip to have in enough quantity at all.  Water helps us to stay hydrated. Its benefits have no boundaries including improved blood flow, increased brain power, helps in sweating, decreases headache, helps in egestion,  and decreases non – labour contractions, also known as Braxton Hicks Contraction.

Now, let’s move to explore the best food options.


Best food options to include in the Pregnancy period diet plan :

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  1.  Whole grains: Complex carbohydrates present in whole grains helps to get consistent energy, to a pregnant woman.
  2. Whole grains also contain iron, fiber, Vitamin B, and many other essential minerals.
  3. Grain bread can also help to treat nausea.
  4. Depending upon the prescribed quantity, pregnant ladies should include whole grains in their diet.

Some whole grain options to include in diet are : IN Pregnancy period

  • Quinoa
  • Barley
  • Oats
  • Whole grain bread
  • Brown rice
  •   Dairy products  ( for calcium) : Calciumis an important element to strengthen bones and teeth. It also provide help to strength muscles, and blood clotting. It is also needed for nerve function. A pregnant lady should have 1000 mg of calcium per day, during pregnancy. This amount of calcium is needed to fulfil the calcium need of pregnant lady and her baby too.

Options :  Non fat yogurt, skimmed milk, pasteurized cheese, cream soups etc.

  •    Green leafy vegetables : Green leafy Vegetables contains iron, folic acid and protein. Green leafy veggies should be a part of each and every meal of the would be mother. One should have 400 to 1000 micro grams of folic acid per day. It contains Vitamin K, Vitamin A, calcium, iron, folate and potassium.

Options : Spinach, quinoa, kale etc.

  •     Ginger : During pregnancy, women are more likely to suffer stomach issues like constipation, acidity and indigestion. For this, ginger is a great option to go with. It not only helps in nausea but also cam treat stomach issues. You can include ginger in many ways in your diet.

Options : One can have ginger tea, ginger ale or even ginger candy.

  •  Sweet potatoes :   Sweet potatoes is an ample plant based source of beta carotene, which gets converted in Vitamin A, in our body. Not only Vitamin A, it also provides fibre. Vitamin A is needed fir baby’s overall development. And fibre improves blood sugar spikes, helps in digestion problems, which pregnant women are more likely to, and keeps you full longer.
  •  Fish : This is a myth that pregnant women can’t eat fish during pregnancy. But the truth is, pregnant women should avoid seafood and such fishes which are high in mercury. So, if you are feeling craving for fish, you can have salmon fish, which is rich in Omega 3 fatty acids. Salmon is also a natural source of Vitamin D, which is important for bone health and immune system.
  • Berries : It holds a lot of goodness with water and fibre. It contains Vitamin C, healthy carbs and antioxidants other than fibre and water. It is also low in calories but highly nutritious.

Options : Blue berries, strawberries, raspberries and many more.

  •  Avocados : You can have avocados in many ways, be it salad, whole wheat toast, smoothies or any other way as you like.
  • Provides — Mono saturated fatty acids, high fibre, Vitamin K, Vitamin B including folate, potassium, copper, Vitamin E and Vitamin C.

Helps in :  Its fats helps in the formation of brain and skin tissues of the baby, folate may help in development abnormalities of the brain and spine and prevent Neural tube defect.

  •   Protein : Pregnant women can eat fish, chicken and eggs, but the condition is, only after boiling it really well. Egg should be taken boiled only, so is chicken and meat.

For vegetarians : Can have quinoa which contains amino acids, tofu, soy protein,  beans, lentils, legumes, nuts and seeds.

  1. Legumes : Legumes are great plant based source of fibre, protein, iron and folate, and calcium. All these are severely needed by a pregnant women’s body. Legumes includes peas, chickpeas, lentils, beans,  and peanuts. Pregnant ladies needs 600 micrograms folate everyday, which can be achieved by adding different legumes options in your diet.

Foods for :

  • Vitamin  C : Sweet potatoes, boiled potatoes, broccoli, cantaloupe, orange, tomatoes, vegetable juice, fruits etc.
  • Vitamin A : Broccoli, Cantaloupe, tomatoes, vegetable juices, fruits.
  • Folic Acid : Broccoli, whole wheat bread, legumes.
  • Iron : Fortified food cereals, dried beans, dried fruits, legumes, seeds, vegetable, whole grains.
  • Protein : Chicken, turkey, fish, low fat milk, and protein.
  • Zinc : Beans, peanut butter, nuts, sunflower seeds.
  • Healthy fats : Olive oil, sunflower oil, sesame oil, canola oil, avocado, nuts and seeds.

Foods to avoid : In Pregnancy period

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Foods to avoid : In Pregnancy period
  • Spicy food
  • Tea or coffee (not more than 2 cups in a day maximum)
  • Uncooked and partially cooked non veg and egg.
  • Raw milk
  • Raw papaya
  • Junk food
  • Smoking
  • Alcohol
  • Tobacco

Follow these tips, including the diet chart of your doctor. Happy pregnancy.


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