Healthy Pregnancy Diet Foods to Eat and Avoid During Pregnancy

If you are pregnant, then you have to ensure that you are having all of the nutrients needed from the regular diet. This will help in keeping the development of the baby on right track. It will also help you in dealing with the physical changes in the body in a much better way. Here are the diet foods that you should eat and the ones to avoid during pregnancy:

Pregnancy Diet Foods to Eat:

Here is the list of foods that you should include in your diet:

1. Organic Vegetables and Fruits:

One has to keep their focus on having vegetables and fruits in plenty of amounts. This is specifically important from the second trimester. Try to go for organic options whenever possible. The more colorful these vegetables and fruits are the more vitamins, fiber, and minerals you shall have.

2. Lean Proteins:

There must be an inclusion of protein sources with each of your meals. You can have eggs, meat, and fish if you are non-vegetarian. If not you can try and include beans, cheese, tofu, and milk. Dry fruits and seeds are also a great source of healthy proteins and fats.

3. Whole Grain foods:

There is a need for a high energy source for pregnant women. And this means that you need to make wholesome carbohydrate choices. You can have whole wheat bread, pasta, and oatmeal. Then brown rice is another good choice for people that like rice.

4. Dairy:

Dairy includes cheese, curd, and milk. This is the perfect source for vitamin D and calcium. One can have about 3 servings per day of dairy options in the diet.

Apart from the main diet we mentioned above, one should also take prenatal vitamins that their doctor suggests without fail.

Foods to Avoid During Pregnancy:

Here is a list of foods that you shouldn’t be having while you are pregnant:

1. Fishes That Have Mercury:

Due to bio-magnification, fishes like swordfish, marlin, and shark have huge mercury amounts in them. This should be avoided at all costs.

2. Partially Cooked or Uncooked Meat:

There is always a risk of viral or bacterial contamination in such foods and can lead to food poisoning. Some of the viruses and bacteria in such foods can also go across the placenta and harm the fetus.

3. Raw eggs:

Eggs have to be cooked well so that there is no risk of salmonella infection from it. Therefore don’t have partially cooked or raw eggs in your diet.

4. Don’t Go For Ready-Made Meals:

There is a danger of listeriosis from the instant meals that one gets from the market. Also, these are loaded with preservatives that we don't want in our diet. These foods usually have empty calories that aren't of any health benefit.


At the time of pregnancy, one must have wholesome and nutritious foods for the most part. This will make sure that you don't have health issues while you are pregnant and have a healthy baby.