Being pregnant is one of the most beautiful feelings in the world. It wouldn’t be wrong to say that’s almost like the beginning of a new world. But with new beginnings comes new responsibilities, and one of the most important responsibilities that you would have is taking care of yourself! You must eat right and know about the best food to eat during pregnancy for a healthy little one. It’s also mandatory to know foods that you should stay away from while you’re pregnant. It’s not much of a task to have a healthy and suitable diet once you know about the best pregnancy foods.
The good news is that there are many great foods that you can eat and fewer of the foods that you should avoid! Let’s look at the list of healthy food for pregnancy before we jump to the negatives.
10 Foods To Eat During Pregnancy
1. Lentils
Lentils are a popular choice of food for pregnant women. It is recommended to include lentils in your daily diet when you’re pregnant and also when lactating.
Benefits
- Lentils are packed with essential nutrients and vitamins.
- Rich in protein that fulfills your daily protein requirement.
- High in fiber and helps in fighting constipation.
Best way to consume:
- Boiled and cooked lentils mixed with salad.
- A bowl of cooked lentil soup.
Also Read : High Fiber Foods
2. Carrots
Carrots are very nutritious and help fight the harmful bacteria in the body. Carrots contain an element known as beta-carotene, which helps develop the baby’s skin and organs.
Benefits
- Carrots have a good amount of vitamin C that strengthens the immune system.
- It prevents Anaemia in pregnancy as they have a rich iron source.
Best way to consume:
- It’s best to eat raw carrot as a salad.
- As Gajar ka halwa by swapping jaggery with sugar to make it healthy.
3. Eggs
Eggs are the ultimate food to eat during pregnancy and a great source of essential nutrients. They help to prevent any abnormalities that might develop in the baby’s brain.
Benefits
- Eggs contain high-quality protein.
- They are rich in choline, a nutrient that’s essential during pregnancy.
- They also have healthy calories that keep you filled and energized.
Best way to consume:
- Boiled or cooked eggs.
- Scrambled eggs or an omelet filled with veggies.
4. Sweet Potato
Delicious and creamy sweet potatoes are a delight to treat on! This vitamin-rich vegetable will keep you healthy and will also give you glowing skin.
Benefits
- Rich in fiber that keeps you full for a long time.
- Rich in Vitamin A that’s vital for a baby’s development.
- It may help in boosting immunity and keep infections at bay.
Best way to consume:
- Boiled/cooked and hot sweet potatoes.
- Roasted sweet potato with herb seasonings
Also Read:- Benefits of Sweet Potato
5. Quinoa
Quinoa is a protein-rich, good food for pregnancy, and also a great source of vital nutrients. Most experts recommend including quinoa in both pre-pregnancy and pregnancy diets.
Benefits
- The best source of protein for vegan and vegetarian moms-to-be.
- High fiber and iron content.
- Contains essential minerals like zinc, potassium, calcium, etc.
Best way to consume:
- Warm stir-fry quinoa with veggies.
- Have it as a replacement for rice.
6. Leafy Vegetables
Leafy vegetables are a powerhouse of antioxidants and contain minerals and vitamins that are great for an expecting woman. Below are some leafy vegetables that you can undoubtedly have during pregnancy:
- Spinach
- Lettuce
- Kale
- Broccoli
- Cabbage
Best way to consume:
- Smoothie using one or more leafy vegetables.
- A bowl of green salad or stir-fried veggies.
7. Nuts & Dry Fruits
Dry fruits and nuts should be your go-to snacks while you’re pregnant. Not only are they tasty but also nutrient-rich and filling in nature.
Below are the nuts and dry fruits that are safe to consume during pregnancy.
- Walnuts
- Berries
- Almonds
- Cashews
- Apricots
- Pistachios
Best way to consume:
- Have it as a snack and munch on them as it is.
- Use it as a salad or smoothie dressing.
NOTE: It should be kept in mind that all the nuts and dry fruits should be consumed in moderation. It would be best to consult your doctor on eating these nuts and dry fruits to avoid any complications.
Also Read: Vegan vs Vegetarian diet
8. Salmon Fish
Wild salmon fish is best foods to be taken during pregnancy and it is an excellent source of omega 3 fatty acids, and they help provide the body with healthy fats that are essential for the baby’s development.
Benefits
- Help build the brain cells and eyesight of the baby.
- Rich in calcium and Vitamin B12.
Best way to consume:
- Properly steam-cooked wild salmon.
- A baked wild salmon with exotic veggies.
Also Read: Different Types of Raisins
9. Avocado
Avocados have a reputation for being vitamin-rich food and have been quite popular among expecting mothers. They are packed with monounsaturated fatty acids that make them creamy and rich.
Benefits
- It contains Vitamin B, K, E, C, and fiber.
- Help build the skin and tissues of your little one.
Best way to consume:
- Make guacamole! Delicious and fun.
- Have ripe avocados with toast.
10. Dairy Products
Dairy products are a great source of calcium during pregnancy and are also rich in antioxidants. However, not all dairy products are a good choice. below are the dairy products that are safe to consume:
- Milk
- Cheese
- Yogurt (preferably greek yogurt)
Best way to consume:
- Smoothies.
- Have them as it is.
Indian Foods To Avoid During Pregnancy
1. Undercooked Meat
The most important reason to avoid undercooked meat is that it develops the risk of getting an infection. Some bacterias may be found on the surface or even inside the meat if not cooked properly. Uncooked meat tops the list of foods to avoid during pregnancy and for a reason.
Tips: These bacterias may be fatal for the child or lead to life-threatening illnesses.
2. Raw Sprouts
You must be thinking about why sprouts are on the list of foods not to eat during pregnancy. Well, it’s because raw sprouts like radish, alfalfa, and bean sprouts have high chances of being contaminated with salmonella. If you wish to have sprouted, it’s best to cook them.
3. Unpasteurized Dairy
Raw milk, unpasteurized yogurt, and cheese may contain harmful bacteria like E Coli, salmonella, and listeria. These bacterias are a bane for your little one and can have adverse health effects on your body.
Tips: To avoid any infections and allergies, consume only pasteurized dairy products.
4. Processed Junk Foods
Since you have a little being inside you, you would want to double the nutrition intake and not eat something full of empty calories, fat, and harmful preservatives. Junk food tops the list of foods not to eat during pregnancy, and that’s what you need to take care of!
5. Uncooked Fishes
If you’re a sushi fan, then this one might just break your heart. While you’re pregnant, say no to uncooked fish, raw fish, and even dishes like sushi that use uncooked fish. Raw fish can lead to bacterial infections, and we don’t want that!
6. Peanuts
Peanuts are not a strict no-no during pregnancy. You can have peanuts in moderation, but if you are allergic to peanuts or have experienced a peanut allergy in the past, being pregnant might just elevate it!
What Beverages Should You Avoid During Pregnancy?
1. Alcohol
- Alcohol may increase the risk of miscarriage.
- Some studies show that consumption of alcohol may lead to fetal alcohol syndrome during pregnancy.
- May negatively impact your baby’s overall development.
2. Caffeine
- May affect fetal growth and baby’s development.
- Increases the risk of having a baby’s low birth weight during birth and may lead to chronic diseases when adult.
- Women should limit their caffeine intake if not altogether avoid it.
3. Herbal Teas
- Herbal teas have high caffeine content, and it may increase the risk of preterm labor.
- It would be best if you avoided overconsumption of herbal tea to reduce the risk of contractions.
All you need to look out for is nutrient-rich foods and consume them in moderation. There’s no magic food during pregnancy, but there’s a magic diet that you should follow by including the best and healthy food for pregnancy.
This is a very delicate stage in a woman’s life, and it’s essential to think about the baby’s health and your health. After all, only a healthy mother can make a healthy baby. Now that you know which foods to eat during pregnancy and what foods to avoid, we hope it’s easier for you to choose your diet. Don’t be too hard on yourself and eat right; the rest fill fall in place automatically!
