A healthy, well-balanced diet in pregnancy is essential for the well-being of the mother-to-be and her baby. This is because whatever the female consumes during pregnancy is the main source of nutrition for the baby. A mother-to-be’s diet should contain a variety of healthy foods like fruits, vegetables, and proteins to provide the important nutrients and nourishment a baby requires for growth and development. When it comes to eating healthy in pregnancy, deciding which foods are the most beneficial for you and your baby’s health can be challenging.
Wondering, what to eat during pregnancy? Below mentioned is the pregnancy food list that has all the necessary nutrients needed for your baby's proper growth.
| Week Days | Pre Breakfast Snack | Morning Breakfast | Mid Morning Snack | Lunch | Evening Snack | Dinner |
|---|---|---|---|---|---|---|
| Day 1 | 8-12 pieces of dry fruits including cashew nuts, almonds, and raisins. | Moongdal chilla-3 +pudina/coconut chutney-2 tsp | Blueberry shake (1 cup) | 1.5 cup Mutton biryani + Cucumber onion Raita (½ cup) | Sweet potato salad (cooked with 200 gms of sweet potato, 1 pinch of chat masala, and 1 tsp lemon juice) + light tea (1 cup) | Wheat dosa 3 + ½ cup bitter gourd sabji |
1. Dairy Products: Dairy products are rich in various nutrients like calcium and vitamins that support the baby’s development.
2. Legumes: Legumes are rich in plant-based nutrients providing protein, fibre, iron, folate, and calcium, all of which are needed more during pregnancy.
1. High mercury fish: Consuming high mercury fish causes the substance (mercury) to accumulate in your bloodstream over a period of time. Excess mercury in the bloodstream could damage the baby’s developing nervous system and brain.
2. Undercooked or raw fish: Raw fish is more likely to contain parasites, bacteria, or microorganisms than fully cooked fish. You do not want to expose your baby to those!
