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What All Should You Know About Diet Chart For Pregnancy?

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What All Should You Know About Diet Chart For Pregnancy?

Dietetics | Posted on 01/02/2024 by RBH


Pregnancy is among the most beautiful chapters of a woman’s life where she experiences the feeling of motherhood. A woman's body goes through an incredible transformation that she adores. It seems impossible to explain and surreal to consider that life could be developing inside of her. Therefore, every woman must understand what a healthy pregnancy diet chart entails. A gynecologist's advice should be sought before heeding the advice of friends, family, or in-laws. 

Pregnancy brings with it countless changes to a person's body requirements, glowing skin, hormonal fluctuations, food cravings, and other things. Therefore, a pregnant woman must make sure that she continues to monitor her daily eating plan for both herself and her unborn child despite these changes. 

If you are pregnant or planning to conceive, you can book your appointment with the highly skilled and experienced gynecologists in Jaipur at CK Birla Hospital, one of the best multispeciality hospitals across the city.

Keep reading to the end because we will go over everything there is to know about a healthy pregnancy diet chart in this blog. Please be aware that it is purely informative and does not replace a healthcare professional's advice. 

What is a Healthy Pregnancy Diet Chart?

A balanced diet for the mother's and child's health is the definition of a healthy pregnancy diet plan. It must be adhered to since the mother's diet during her pregnancy serves as the baby's main source of nutrition. A mother's diet needs to be well-balanced and comprise all the necessary nutrients, including fruits, vegetables, proteins, and other necessary nourishment. All of this is necessary for the baby's proper development and growth. Determining what foods are safe to consume during pregnancy for the health of the unborn child can be difficult. Thus, if you're wondering what foods to eat and what to avoid, continue reading. You'll discover an in-depth, comprehensive explanation of this.

What foods are to be included in a Pregnancy Diet Chart?

A pregnant woman needs a pregnancy diet chart that is healthy and well-balanced. Making sure the diet is full of the nutrients the body needs is crucial. Pregnancy doubles the amount of food needed because two lives are growing. Therefore, the following are some nutritious food choices that one should make while pregnant:

  • Protein

Experts state that a pregnant woman must consume between 75 and 100 grams of protein daily. It is among the most significant diet plans for a healthy pregnancy. It supports brain development and fetal growth. Among its other advantages are an increase in blood supply and breast growth. To guarantee daily protein intake, include beans, tofu, soy, legumes, and nuts. 

  • Vegetables and fruits 

A pregnant woman should eat a minimum of five servings of fruits and vegetables per day as advised by medical professionals. It helps shield the infant from allergies and symptoms of allergies as they grow older.

  • Folic acid 

Once more, the most vital and healthful diet during pregnancy is one high in folic acid. It helps prevent neural tube abnormalities. Pregnant women should not take more than 400 grams of folic acid per day, according to medical professionals. Eggs, sunflower seeds, legumes, leafy vegetables, citrus fruits, and peanuts are among the best foods to eat for folic acid. 

  • Iron

Iron is the main protein in red blood cells and an essential part of hemoglobin. Pregnant women should consume foods high in iron because it helps the body absorb oxygen. Inadequate iron intake can increase the risk of depression, fatigue, stillbirth, low birth weight, anemia in the mother, and miscarriage. foods high in iron, such as whole-grain cereals, chicken, egg yolks, legumes, lean meat, and dried fruits.

  • Vitamin E

During the early stages of pregnancy, vitamin E must be taken under the supervision of clinical professionals. It is an antioxidant that helps prevent miscarriage. Foods such as butternut squash, broccoli, and spinach can be included. 

  • Fiber

A nutritious diet is crucial during pregnancy. It prevents constipation and aids in healthy digestion. Fiber should be consumed by a pregnant woman. It assists in removing the possibility of hemorrhoids. Pregnant women must eat foods such as turnips, sweet potatoes, peas, legumes, etc. 

  • Zinc 

Pregnancy is another important time for zinc. Therefore, zinc is a necessary component of a healthy diet during pregnancy. It helps maintain cellular integrity, biological functions, and normal growth. Lentils, wheat germ, tofu, chicken, seeds, and rice are the best sources of zinc. 

  • Vitamin C

Vitamin C is a necessary vitamin for healthy immune system operation. Therefore, it is advised that pregnant women eat foods high in vitamin C. Broccoli, peppers like yellow, red, or green, citrus fruits, tomatoes, etc. are among the various foods that contain vitamin C. It is advised to speak with a physician before taking vitamin C in excess. 

  • Fats 

Health professionals advise against consuming more than 30% of fats when pregnant. Diabetes, glucose resistance, and excessive glucose production can result from excessive fat consumption. 

  • Calcium 

One of the most important nutrients that should be included in any healthy pregnancy diet plan is calcium. It aids in the development of a baby's teeth and bones. Yogurt, milk, and cheese are the primary sources of calcium. Broccoli and French beans are examples of green leafy vegetables that can be added. 

Now that you know the importance of eating a healthy diet to support the developing fetus, you also need to be aware of the foods you should avoid eating during pregnancy.

What foods are to be avoided while following a pregnancy diet chart?

When pregnant, some foods should be avoided. Here is the list of items:

  • Raw eggs: Since raw eggs can contain salmonella, they should never be consumed. 
  • High-calorie food: Foods high in calories and low in nutritional value include candies, cookies, biscuits, cakes, chips, and other items containing sugar and fat. Therefore, maintaining a healthy weight during pregnancy should be avoided. 
  • Alcohol: Due to its potential to harm a developing baby, alcohol consumption is strictly prohibited during pregnancy. 
  • Processed junk food: Consuming processed food during pregnancy not only increases body weight but also increases the risk of gestational diabetes, acidity, and other complications that could affect the baby's long-term health. 
  • Caffeine overindulgence: It's crucial to limit caffeine intake while pregnant. An excessive amount of caffeine may even result in miscarriage and low birth weight in the unborn child. Caffeine intake should not exceed 200 grams per day. 
  • Unwashed fruit or vegetables: It's imperative to wash fruits and vegetables before consuming them while pregnant. It is advised because dirt, pesticides, and parasites are typically present on the peel or surface of fruits and vegetables. Herbal teas: There isn't much information on herbal tea safety during pregnancy. Therefore, it is advisable to steer clear of herbal tea consumption; if one must, one should speak with a doctor and follow their advice.
  • Meat that has been left uncooked or only partially cooked increases the risk of bacterial and viral infections, which can cause illnesses like food poisoning. It may cross the placenta and pose a threat to the unborn child's health. 


Eating a pregnancy diet plan that is healthy, well-balanced, and optimal is crucial for the developing baby. Many safe and healthful foods are packed with nutrients that a pregnant woman needs to eat. In case you are expecting, remember to refer to your gynecologist and incorporate the nutritious pregnancy diet chart that was previously mentioned. Additionally, it's critical to stay away from the elaborated food list to protect the baby's development.