Nutritional Needs during Pregnancy - What to Eat and What Not To Eat


Nutritional Needs during Pregnancy - What to Eat and What Not To Eat

Nutritional Needs during Pregnancy - What to Eat and What Not To Eat:

The journey of pregnancy is beautiful, our body experiences a lot of physical as well as mental changes during pregnancy. It is very important to nourish the body as it can affect both mother and foetus health. A healthy and well-balanced diet is mandatory to ensure a healthy pregnancy and well-nourished baby.

The primary source of nutrition is received by the baby through mommy. Hence, it is very important to consume a healthy and rich diet throughout pregnancy. A proper and balanced diet can help the baby to grow and develop well.

What to eat during pregnancy

It is must eat a balanced diet from all the food group, each has something great to offer your baby and mother. Include the below-mentioned nutrients into your everyday diet, it will ensure that you have all the necessary nutrients during your pregnancy phase.

1.    Protein

Protein is the building block of our body, it is very helpful in the overall growth and development of foetus especially the brain. Including protein rich food helps to boost the blood supply, you should include at least 3 servings of protein in a day. Beans, legumes, chicken, eggs, salmon, peanut butter, nuts, cheese are loaded with natural protein. 

2.    Calcium

Calcium helps in the bone development of the baby and also the mother. It is must to have at least 3-4 servings of calcium every day. Milk yogurt, cabbage, eggs, tofu, paneer are loaded with natural calcium. Apart from calcium supplements it is must to have natural calcium loaded food.

3.    Iron

The haemoglobin level drops a lot during pregnancy, it is must to have a good haemoglobin level as it helps to increase the overall blood circulation. Include a high level of iron-loaded foods like green leafy vegetables, dried fruits, cereals, chicken as it helps to ensure a good amount of oxygen is supplied to both mother and the baby. Increase the intake of citrus fruits to boost the overall iron absorption.

4.    Folate

Folate is popularly known as folic acid which helps to control the neural tube defects in the unborn baby. These are birth defects which can affect the baby's brain and nerves. It I mandatory to continue the supplements, along with it include foods like mutton liver, eggs, nuts, green leafy vegetables, lentils etc, as it has a naturally high level of folates.


What Not To Eat


During the pregnancy, craving and food aversion are very common. It is better to say away from junk and processed foods. Avoid having soda, salted or too spicy food. Avoid munching on too many chocolates, soda, processed foods, chips etc.  It does not mean that you have to totally cut it off, an occasional treat is absolutely fine.


Apart from eating a healthy diet it is mandatory to exercise well during pregnancy to manage the overall weight. Walking is the best choice, avoid indulging into extreme sports activity as it can be dangerous for both mother and baby.

Disclaimer: The opinions expressed in this post are the personal views of the author. They do not necessarily reflect the views of Any omissions or errors are the author and Miss2Mom does not assume any liability or responsibility for them.

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Hema Gayatri | 41 Posts

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