Eat Well Grow Well: Nutrition During Pregnancy


May 22, 2022

A healthy baby growth is only possible during pregnancy if you maintain a proper diet. Nutritious food rich in vitamins and minerals is vital for the development of the baby. 

Having said that, there is no need for you to double your food intake as soon as you get pregnant. It is recommended that you slowly incorporate about 300 more healthy calories each day. 

Maintaining a healthy balance of varied healthy food items in your diet is the most crucial step in growing well. 

Ideal Food

  • It is recommended that during pregnancy, you include food in your diet which is lower in fat, salt and sugars. 
  • A third of your diet should include healthy starch such as bread, cereals, whole wheat pasta rice, maize, oats or potatoes. These foods provide you energy throughout your day.
  • Another huge part of your diet should be leafy vegetables, greens, beans, fruits, berries, mushrooms. You can consume your fruit in forms of juices and smoothies. But make sure to not consume more than the recommended 150 ml per day. Fruits and veggies are rich in fiber which helps in breaking down the food and prevents constipation.
  • Add meat, eggs and beans, milk and dairy products as sources of proteins in your pregnancy diet to support the necessity of calcium. Try to opt for low fat products if you have the option.



Pregnancy gives you some weird cravings at times. You might crave anything from sweet to sour, salty and spicy. What you choose to snack on will help you avoid the symptoms. So, try to choose healthy snacking options with lower fat content, a lot of vegetables and fruits, fluids and fibers.

Fluid Intake

Try to drink anywhere from 8 to 12 cups of water. You can also increase your fluid intake by drinking juice or soups. This will help prevent constipation and ensure proper digestion.

Supplements and Vitamins

  • You can opt for supplements and vitamins after consulting with your doctor:
    • Take folic acid supplements to support your baby’s neural development, support weight growth and decrease the chance of premature birth.
    • Calcium to develop strong bones and teeth.
    • Get iron supplements to ensure you have enough blood supply in your body. Iron is required to supply oxygen to your baby and decrease risks of iron deficiency.
    • Get supplements of Vitamins A, D and iodine if necessary.


  • Food to avoid
    • Limit caffeine intake
    • Alcohol
    • Soft cheeses
    • Unpasteurized and raw food
    • Hot Dogs



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