Pregnancy diet | Foods to eat during pregnancy

Pregnancy foods to eat

Eating healthy during pregnancy is extremely important. Not only pregnant woman, those who are planning to get pregnant should also follow these diet so as to get enough nutrition and health to over come the pregnancy phase. An unhealthy diet can be harmful for both the developing baby and the mother. It can negatively affect the development of the fetus while also causing health problems like gestational diabetes, nutrient deficiency etc, in the mother. There also some foods to avoid during pregnancy.

During my pregnancy I remember I almost had everything I like from mangoes to crab which is often told by my mother to avoid. But whatever you eat have little and check if any complications and move further. I had lots of mangoes and also variety of mangoes which often told the first food to avoid. But it’s all depend upon each individual, the thing suits you may not suit others. So keep note of what you eat every day. Then only you can easily identify the culprit which caused any trouble to you. Whenever having a new food do not introduce any other new food, this will make you to identify easily. For ex if you are eating crab today do not eat any other nonveg, if you had crab and also chicken you may not easily identify the thing made you trouble. So eat variety of foods you like and enjoy your pregnancy. In my upcoming post let me discuss in detail foods to completely avoid during pregnancy. Let us deeply discuss on foods to eat during pregnancy.

Dairy products

Dairy products, especially yogurt, are a great choice for pregnant women. Dairy products help meet increased protein and calcium needs. Probiotics may also help reduce the risk of complications.

I had lots of butter milk because it was a summer season when am pregnant. And also included curd in the afternoon for rice.

Milk is a good source of calcium. Pregnant women should consume three cups of milk or other dairy products each day. Nonfat and low-fat milk are healthier choices for pregnant women than reduced fat and whole milk, which contain high amounts of saturated fat.

I don’t like to have milk because I don’t like the smell. So I have decided to add some home made cardamon powder into it and enjoyed the cardamon flavored milk. I used to take a box of cardamon powder to office and have it during break. You can also try any flavor of milk of your choice for ex almond milk, turmeric milk etc.

Check recipes with milk


This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts.

Legumes are excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium, all of which the body needs more of during pregnancy.

Folate is one of the B-vitamins (B9). It is very important for the health of the mother and fetus, especially during the first trimester.

Folate is a very important nutrient during pregnancy, and may reduce the risk of some birth defects and diseases. Especially during the first trimester and it’s also one of the nutrients that pregnant women don’t consume enough of. This can lead to defects in the neural tube and low birth weight. Low folate intake can also leave the baby more vulnerable to infections and disease later in life. All legumes are also very high in fiber, magnesium, iron and potassium.

My mother inlaw prepares breakfast kurma with chickpeas and it tastes delicious. Those who do not like to have in Sundal form you can try this. And also I usually prepare Rajma gravy for chapati for dinner. Try different forms and have the healthy foods but do not avoid them.

Check recipes with Rajma

Sweet potatoes

Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in the body.

Vitamin A is essential for growth, as well as for the differentiation of most cells and tissues. It is very important for healthy fetal development
Sweet potatoes are an excellent source of beta-carotene, which the body transforms into vitamin A. Vitamin A is important for the growth and differentiation of cells in the growing fetus.


Eggs are the ultimate health food, because they contain a little bit of almost every nutrient you need.

A large egg contains 77 calories, as well as high-quality protein and fat. It also contains many vitamins and minerals.

Eggs are a great source of choline. Choline is essential for many processes in the body, including brain development and health.

Hard boiled eggs are very good other than omlette, podimas etc. They possess necessary nutrients in the form of fats, minerals, protein, vitamins A and D, which are all very essential for pregnant women.

Eating one to two eggs on most days in a week is not harmful. However, if you are overweight or suffering from high cholesterol, eating eggs every day may increase the risk of complications.

My husband usually keeps 2 hard boiled eggs during my lunch as a side dish. But when I get hungry before the lunch time I will have one egg it reduces my hunger and I continue with my work. I have nonveg only from Monday to Wednesday and on Sunday. So the first three days of a week I get eggs.

Check recipes prepared with egg

Broccoli and dark, leafy greens

Broccoli and dark, green vegetables, such as kale and spinach, contain many of the nutrients that pregnant women need.

These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.

Furthermore, broccoli and leafy greens are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion.

Broccoli is rich in anitoxidants, important for reducing risk of heart diseases and building the immune system. It’s also rich in fiber, which is important for keeping the digestive system working at the optimum levels. Moreover, it has almost no fat, hence making sure that you put off unwanted calories. Broccoli is also high on water content (90 per cent) to ensure your body stays hydrated. It’s also very high in protein content- 29% of its dry weight, which is higher than most vegetables.

Beetroot is sweet, healthy vegetable with many medicinal properties. It acts as blood purifier and natural detoxifier for the human body. You can eat it raw or cook it up and eat it along with other vegetables. Also, drinking beetroot juice daily helps revitalize your body.

Check recipes prepared with beetroot


A rich source of calcium, potassium and many other essential nutrients, banana is great fruit to consume without much worry. So, all you ladies out there who are expecting and would-be mothers in a few months, check out some of the benefits of this amazing and delicious fruit called banana for you and your developing baby.

  • Rich In Folic Acid
  • Reduces Anemia
  • Fights Constipation
  • Reduces Nausea
  • Blood Pressure Stabiliser
  • Stops Hunger Pangs
  • Maintains Blood Sugar And Cholesterol Level
  • Natural Stress Buster
  • Good For Breastfeeding Moms

I had banana almost every day when ever I feel to have. Because I had constipation problem throughout my pregnancy and the banana is a wonderful fruit and my good friend. Whenever I feel hunger in the evening before returning from office I used to take banana and it’s a good energy giver fruit.

Check recipes prepared with banana

Fish liver oil

Fish liver oil is made from the oily liver of fish, most often cod.

The oil is very rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development
Fish liver oil is also very high in vitamin D, which many people do not get enough of. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D.

Low vitamin D intake has been linked with an increased risk of preeclampsia. This potentially dangerous complication is characterized by high blood pressure, swelling of the hands and feet, and protein in the urine.

Dried fruit

Dried fruit is generally high in calories, fiber and various vitamins and minerals.

One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.

Therefore, one serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron and potassium.

Prunes are rich in fiber, potassium, vitamin K and sorbitol. They are natural laxatives, and may be very helpful in relieving constipation.

Check recipes prepared with dry fruits


Dates are high in fiber, potassium, iron and plant compounds. Regular date consumption in the third trimester may help facilitate cervical dilation and reduce the need to induce labor.
Avocados are rich sources of antioxidants and lots of monounsaturated fatty acids, which lead to the production of good cholesterol in the blood. Healthy fats also help in building the skin, brain and tissues of the fetus. Folate helps in reducing risk of neural tube defects. Other nutrients in avocados include potassium, fiber, Vitamin-B especially folate, Vitamins E and C. Potassium helps in reducing leg cramps which are common in some women during pregnancy. Avocados have more potassium than even bananas.

During my pregnancy I had dates in the morning as a snack along with almonds. Used to have it in office at 11 am. But note do not eat more dates it will make your constipation problem worst. As you will be having iron and folic acid tablets.

Check recipes prepared with dates


Drinking adequate water is extremely important for pregnant women. This is because, during pregnancy, blood volume can increase by upto 1.5 Liters, leading to dehydration. Symptoms of dehydration include headaches, anxiety, tiredness and bad mood. Moreover, water helps fighting constipation and urinary tract infections which are common during pregnancies. Nutrition experts recommend a water intake of as much as 2 litres per day for pregnant women.

I had water almost every half an hour because I feel thirsty very often, and I usually sip little water every half an hour. Drink water before you are eating and do not have in between you eat. And also sip little water after completing. Do not drink more water when your tummy is already full. If you drink more water after you eat it takes more time to digest food.

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About Poornima 192 Articles
Hello Friends, I am Poornima Senthil Kumar an IT professional and mother of 2 little angels. My passion for cooking is endless and this blog and Cookingmypassion youtube channel is my dream. I post day to day recipes and also some famous and interesting recipes in my blog and my channel. I love to shoot food preparations videos and also love to capture an eye-catching and mouth-watering pics of my recipes. Me and my husband both love to cook new and innovative recipes. And I am blessed to get my hubby as a supportive and acting partner in our cooking videos. We both love cooking and tasting food as much as we love each other lol... Cooking healthy food, eating happily and staying active without any illness till the last breath is the way of my life. And I would be very happy to know my friends are too happy and healthy with my recipes. No rules, Don't be afraid to do whatever you want. Cooking doesn't have to have rules. I don't like it that way. - Masaharu Morimoto Thank you.

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