What does diet during pregnancy mean? When we allude to diet during pregnancy, we are not talking about limiting calories or trying to shed pounds. Dieting to get in shape during pregnancy can be risky for you and your child, particularly since a weight loss regime may restrict important nutrients, for example, iron, folic acid, and other significant vitamins and minerals. 

Hence, we suggest keeping away from any type of diet, for example, Atkins, South Beach, The Zone, Raw Food Diet, and so on 

The kind of diet we urge during pregnancy refers to fine-tuning your dietary patterns to guarantee you are consuming a sufficient amount of nutrition for the health of you and your baby. A good pregnancy diet for a healthy baby is essential for your baby’s growth. So, in order to get the nutrients you need, you must eat from a variety of food groups including fruits and vegetables, bread and grains, protein sources, and dairy products.

Also Read: Everything you should know about PCOS

The Pregnancy Diet For A Healthy Baby

The American Pregnancy Association has listed the foods to avoid when you are pregnant:

Raw meat

This includes raw, rare, or half-cooked beef or poultry and fish. These food pose a danger of contamination with coliform microbes, toxoplasmosis, and salmonella. 

Deli Meats

Also called sandwich meat, lunch meat, cold cuts, or cut meats, the risk with deli meats, although low, is exposure to listeria, which could lead to genuine complications for your growing baby. If you choose to eat deli meats, heat the meat until it is steaming. 

Raw eggs

Keep away from any foods that contain raw eggs, for example, some homemade Caesar dressings, mayonnaise, handmade frozen yogurt or custards, and Hollandaise sauces, which could expose you to salmonella. Keep an eye out for pasteurized eggs. 

Unpasteurized Milk, Juice, and Cheese

Avoid unpasteurized milk or juice, and soft cheeses like brie, Camembert, Roquefort, Feta, Gorgonzola, and Mexican style cheeses, which may contain listeria. Pick pasteurized alternatives. Yoghurt is a healthy choice as well. 

Unwashed fruits and vegetables

Fruits and vegetables are an essential part of a pregnancy diet for a healthy baby, however, just ensure you wash and peel all the fruits and veggies to maintain a strategic distance from toxoplasmosis. Stay away from raw sprouts altogether.

Refrigerated Pate or Meat Spreads

These may contain the bacteria listeria. Instead, you can choose canned pate or shelf-safe meat spreads.

Fish Exposed to Industrial Pollutants

Avoid fish from polluted lakes and rivers that might be exposed to significant levels of polychlorinated biphenyls. This is specifically for the people who fish in neighbourhood lakes and streams. These fish include bluefish, striped bass, salmon, pike, trout, and walleye. You can contact the local health department or the Environmental Protection Agency to figure out which fish are safe to eat in your vicinity. Keep in mind, this is with respect to local waters and not the fish from your neighbourhood supermarket.

What To Eat During Pregnancy?

If you are wondering what to eat during pregnancy, here is a list of food you should eat to achieve a healthy pregnancy diet for a healthy baby:

Dairy Products

A pregnancy diet for a healthy baby needs to be healthy for both the mother and the baby. During pregnancy, your body needs additional proteins. Presently, your body ingests generally twice as much calcium from foods while you’re pregnant, so your everyday needs remain as before. But, since the majority of us get too little calcium, to begin with, drinking more milk is a brilliant move. Every 8 ounce of glass supplies around 30% of the recommended dietary allowance of 1,000 milligrams.

Dried Beans

These are incredible food rich in fiber, which can help forestall and assuage two basic pregnancy discomforts: constipation and hemorrhoids. All the women need 10 additional grams of protein daily during pregnancy (for a total of at least 60 grams); beans are an amazing source, with around 15 grams for every cup.

Sweet Potatoes

Generally, pregnant women are advised to increase their vitamin A intake by 10% to 40%, and sweet potatoes are an excellent source of beta-carotene, which the body transforms into vitamin A. Vitamin A is highly essential for the growth and differentiation of cells in the developing fetus.


The sweet berries are also recommended to pregnant women. Berries are the perfect dose of water, fiber, and rich in vitamin C. It also increases antioxidants in the body.

Dried fruit

It is tasty, it is really healthy and it is a healthy snack. Dried fruits such as apricots, cherries, and cranberries help to prevent urinary tract infections. Walnuts are one of the richest sources of plant-based omega-3s. But remember to stay away from dried bananas, since they’re processed in oil and loaded with just fat.

Whole-Grain Bread

By switching from your traditional white bread to a whole-grain variety, you can be assured that you are consuming the recommended 20 to 35 daily grams of fibre. Whole-grain bread also supplies you with a good share of the required iron and zinc for your body.


Oats are extremely full of fibre, vitamin B, iron, and a lot of other minerals. Along with other complex carbs, they are also packed with fiber which is helpful if you’re dealing with constipation problems. Fill your breakfast bowl with oats, but don’t stop there — add oats to pancakes, muffins, cakes, cookies, even meatloaf. You must aim to eat plenty along with a variety of other whole grains, like, whole corn, rice, quinoa, wheat, and barley to up your dose of a slew of baby-building vitamins and minerals.


Though, water is not food, it is as important as food. Drink enough water throughout the day, and also between meals and snacks. Drink fluoridated water or if you prefer bottled water, drink water that contains fluoride. Staying hydrated is the key.

Healthy Pregnancy Tips

Above all, just enjoy this special and precious time in your life! Your family and friends can help you make the most of this wonderful transition. Have confidence in your body’s ability to grow, nourish, and give birth to this baby as women have done for centuries. 

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