Pregnancy Diet: What to Eat What to Avoid:

Pregnancy Diet: What to Eat What to Avoid:

“Good news”! Welcome to the world of parenting. Becoming the first time mother is a full-time unique experience. Being a mother is a mixed feeling, at times it’s fine but at times it’s very tough.

Now you are not responsible for yourself there is another life attached to yours. Pregnancy can be very tough and can be very easy. It all depends on how you take it. This article has detail on what and why you should eat. There are answers to a few FAQ by the first time mothers regarding their diets:

  • Do I need to change my diet?

It relies on what you were eating already. If you are used to eating healthy food, than you don’t need to make a lot of changes in your diet. But in case if the major portion of your diet includes junk food, fast food, sweets, and chocolates than its time for a diet makeover.

An unhealthy diet can cause numerous troubles for you and your upcoming child.

  • What is included in a healthy pregnancy diet?

A healthy pregnancy diet is just similar to a normal balanced diet. However, you have to be careful about eating patterns. Moreover, manage gaps between your meals. In addition to that, you must eat things particularly in the first trimester that are easily digestible.

Furthermore, your pregnancy diet must contain nutrients from all food groups:

Fruits and vegetables:

You must make fruits and veggies part of your diet. At least eat five portions and seven portions of fruit and vegetables daily. Prefer vegetables over fruit. You can also take tinned or frozen fruits, but avoid the ones that contain extra sugar and salt.

Juices can be beneficial as well. However, too much intake of natural sugary juice can damage your teeth and increase your blood sugar level. Therefore consume sugar carefully.

 Starchy food

Food such as bread pasta, potatoes, and crackers is all included in starchy food groups. During pregnancy, your digestive system is troubled at times. Therefore limit your intake of starchy food. Indigestion can create restlessness and many other difficulties during pregnancy. Try to find whole wheat bread for you.

Protein intake:

Just as protein is important in daily routine, it is equally important for pregnant moms. Protein food includes meat and chicken, fish, eggs and pulses, lentils. You must include two portions of protein in your meal daily. However, fish should not be taken more than twice a week.

Dairy food:

This group includes milk, cheese, and yogurt; all are sources of calcium much required during pregnancies. Therefore make them a part of your daily diet.

Organic choices: Try to take organic food, might be a little expensive but can be very beneficial. Replace table salt with rock salt, white sugar with brown sugar. These alterations can be beneficial.

Go for organic meat, rice, and vegetables.

  • Do I have to increase my diet?

Well, this is the greatest myth about pregnancy that you have to eat for two people. During pregnancy, your body makes even better use of the food you eat. Therefore you don’t need to increase your calorie intake for the first two trimesters.

In the last trimester, you might feel more hungry than usual. In such a case you can increase your diet. Hence your appetite will guide you best. Don’t force yourself for extra food. 

In the first trimester, your intake might reduce due to vomiting and nausea. There is a possibility that instead of gaining you reduce weight. In the second trimester, your appetite will come back to normal.

Whereas in the last trimester you will notice an increase in appetite, however, you need 200 calories extra daily in the last three months.

The best is to follow the rule of eating a balanced diet. You will gain steadily as the baby gains weight.

  • Do I require food supplements?

Yes, according to NHS in normal pregnancy you must take two types of supplements in your routine diet and i.e.

400 micro grams (mcg) folic acid a day for the first 12 weeks

10mcg of vitamin D a day throughout your pregnancy 

In case, if you are deficient of any other important minerals than your doctor will recommend you other multivitamins as well. But these two are enough in a healthy pregnancy.

In the last trimester, few cases are reported with iron deficiency and this is because by last trimester your body has absorbed three times more iron than normal. Therefore iron deficiency is treated with iron supplements. There is special multivitamin are available in the market particularly formulated for pregnant moms, they contain vitamins such as iron, calcium, vitamin C, and zinc.

But be careful whatever you use is prescribed by your doctor. Not all multivitamins available OTC are suitable to be consumed during pregnancy. 

In case if you are found with iron deficiency, along with supplements include red beans, meat, eggs, fish, and pulses, leafy green vegetables, and nuts in your diet.

  • Are there any food restrictions during pregnancy?

As discussed earlier you should eat healthy during pregnancy. Say no to junk food but there are certain foods that you should avoid during pregnancy, which are as follow:

    • Unpasteurized milk and cheese may contain harmful bacteria that can harm you or your baby.
    • Avoid raw or under cooked meat. It might contain parasites that can damage a baby’s growth, which will result in complications.
    • Oysters, prawns might contain bacteria and viruses. Avoid dishes such as sushi; it can give rise to allergies. On the other hand, a fully cooked fish is highly recommended.
    • Most importantly limit or if possible quit your smoking and alcohol consumption. Alcohol is not at all safe for your baby and he/she can face long term health troubles. Therefore alcohol is not suitable in any case. The same is the case for smoking. Nicotine consumption is also not suitable.
    • Caffeine consumption should also be controlled. More than two cups of tea or coffee are not recommended. Fizzy drinks also contain, therefore check ingredients before, whatever you eat or drink.
  • Can I go on a diet during pregnancy?

Dieting during pregnancy is not at all recommended. You have to eat whenever you feel hungry. However, overeating is also not allowed. Controlling your diet can harm you and your developing baby.

So be careful you are not alone, you are now responsible for another life. You can go on diet 3-6 months after delivery. 

  • What is an average weight gain in healthy pregnancies?

Weight gain varies in each case. It depends on the variety of food you eat. However, on average, you’ll put on between 11.5 kg and 16 kg (25 lbs and 35 lbs).

  • How many meals should I eat in a day?

The best way is to follow your hunger pattern. Don’t starve yourself. Follow the proper eating routine, even if you are not hungry, maybe your baby is. Eat three proper meals and snacks in between if you are feeling hunger.

However, in the case of heartburn, indigestion, morning sickness or nausea, eat six small meals. That might help you indigestion.

  • Do I need professional help regarding my intake?

Professional help is always encouraged. You can meet an expert and share your concerns with him. He can assist you in making a diet plan.

In case if you have diabetes, anemia or any such other issue professional help can be beneficial. You can also discuss your depressions related to pregnancy.


Rejuven8 medical is a health clinic in Sugar land Texas. They have a team of expert physicians who can help you in weight management in the pre and post-natal period.

Contact us and make your precious moments happier!