Pregnancy Nutrition – Foods You Need To Eat (And Avoid)

While pregnancy is the most beautiful experience of a woman’s life, we can all agree that it comes with its own set of challenges. There are a number of pregnancy do’s and don’ts that you need to follow. You need to make several lifestyle changes; beginning with quitting excessive coffee & tea and smoking & alcohol. Most importantly, you need to start eating healthier food, as the food that a mother consumes is the primary source of nutrients for the baby, which helps in its growth and development.

Including the right food in your diet is easier said than done as the options are endless. Thus, one of the best ways to figure out what to eat and avoid during pregnancy is to consult your OB/GYN, or another simple way is to follow the below-mentioned pregnancy nutrition checklist.

This checklist provides you with a list of foods that are essential for a healthier pregnancy as well as a list of foods that you should completely avoid. To give you an overview;

List of Foods to Eat

  • Dark Leafy Vegetables: This includes spinach, broccoli, kale etc. Adding dark leafy veggies to your diet is important as it prevents iron-deficiency anaemia and provides you with essential nutrients such as folate, fibre, vitamin C, K and A.
  • Lean Meat and Fish: Lean meat such as lamb, chicken and beef provides minerals & vitamins that aids in the development of the baby’s muscles, nerve and brain. Fish, salmon and sardines, in particular, provides DHA (omega-3 fatty acids) and high-quality protein, which helps in the development of the baby’s brain as well as eyes.
  • Dairy Products and Eggs: Milk, yoghurt, cheese are calcium-rich foods that should be a part of your diet, while eggs are a wholesome food that provides proteins and amino acids as well as other vitamin & minerals that are important during pregnancy.

List of Foods to Avoid

  • Raw Sprouts and Unwashed Veggies and Fruits: Since raw/unwashed veggies, fruits and sprouts can be contaminated with bacteria, it is important to wash/rinse and cook them thoroughly before consuming.
  • Undercooked Meat and Eggs: Likewise, to prevent severe bacterial infections, it is essential to eat only cooked meat/eggs during pregnancy.
  • Processed Foods and Street Food: These are the other types of foods that you should avoid during pregnancy as they may lead to digestive problems and other birth complications.

Check out the infographic below to know more about pregnancy nutrition.

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