Pregnancy brings a lot of questions about what you should and shouldn’t be eating. Your body is changing so much right now, and the food you choose can really affect your energy, mood, and your baby’s growth. You might notice your cravings and aversions changing from week to week. That’s completely normal, and listening to your body is important.



At the same time, knowing which foods to prioritise can help you stay healthy and feel your best. The tricky part is figuring out what actually helps and what’s better to skip, because not all advice online matches your body or your stage of pregnancy. That’s why being aware of what to eat and what not to eat during pregnancy can help you feel confident and nourished.



What to Eat During Pregnancy

Eating a balanced diet is one of the best things you can do for yourself and your baby. The right foods give you strength, support your baby’s growth, and keep you feeling well.



These are some important foods to add to your plate:

• Fruits and vegetables: Go for options like spinach, carrots, oranges, berries, apples, bananas, and sweet potatoes. They’re full of vitamins, minerals, fibre, and antioxidants that help with digestion, boost your immunity, and support your baby’s development.
• Whole grains: Choose brown rice, oats, quinoa, millet, and whole wheat bread or chapati. They give you long-lasting energy, fibre, and B vitamins.
• Protein-rich foods: Add foods like lentils, beans, legumes, eggs, chicken, and low-mercury fish. They help your baby grow strong muscles, tissues, and organs.
• Dairy products: Milk, yoghurt, paneer, and hard cheeses give you calcium and vitamin D. These nutrients are important for healthy bones and teeth for both you and your baby.
• Healthy fats: Nuts, seeds, flaxseeds, chia seeds, and oils like olive oil are full of omega-3 fatty acids. These are especially good for your baby’s brain and eye development.
• Iron-rich foods: Spinach, beetroot, lentils, raisins, and fortified cereals help your body make more red blood cells and lower the chances of anaemia.
• Chia and pumpkin seeds: Chia seeds are packed with omega-3s, fibre, calcium, and protein, while pumpkin seeds provide iron, magnesium, and zinc to support your immune system.
• Dates: These are great for quick energy, fibre, and potassium. In the final weeks, they may even help with cervical dilation and labour readiness.
• Fluids: Stay hydrated with water, fresh juices, buttermilk, and safe herbal teas like ginger or chamomile. This supports digestion and amniotic fluid levels.

Love Indian food? Here’s your Indian Food diet chart for your pregnancy journey!



What Not to Eat During PregnancySome foods and drinks can be risky during pregnancy, so it’s best to avoid them for your safety and your baby’s.



Here’s what to avoid:

• Raw or undercooked meat and eggs: These can carry harmful bacteria like Salmonella or parasites like Toxoplasma, which could lead to serious infections.
• Unpasteurised dairy and juices: Avoid unpasteurised milk, soft cheeses, and juices. They can carry Listeria, which is linked to miscarriage, stillbirth, or newborn infections.
• High-mercury fish: Skip fish like swordfish, king mackerel, or certain imported varieties that are high in mercury. Mercury can harm your baby’s developing brain and nervous system.
• Raw sprouts: Sprouts like mung beans or radish can harbour bacteria. Cook them well before eating.
• Processed junk foods: Chips, sugary drinks, and fast food are loaded with unhealthy fats, sugar, and salt. They can lead to excess weight gain or gestational diabetes.
• Excessively salty foods: Too much salt can cause water retention and increase blood pressure, so keep salty snacks to a minimum.
• Caffeine: Limit intake to less than 200 mg per day, or about two small 6-ounce cups of coffee. Be aware that caffeine is also present in tea, soft drinks, chocolate, and certain medications.
• Alcohol: There’s no safe amount of alcohol during pregnancy. It can cause serious developmental problems for your baby.
• Raw papaya: Green, raw papaya contains papain, an enzyme that may trigger uterine contractions.
• Aloe vera: Can be used in moderation in skin products. But avoid oral intake, as it may cause pelvic cramps and uterine contractions.
• Ajinomoto (MSG): Commonly used in Indo-Chinese dishes, MSG has been linked to birth defects, so it’s best to avoid it.
• Fennel and fenugreek seeds: Small amounts used in Indian cooking are fine. However, large quantities should be avoided, as they have been associated with uterine contractions, birth defects, and growth restriction.
• Certain herbal teas and supplements: Teas or mixtures with ingredients like liquorice root, aloe vera, or hing (asafoetida) in large amounts should be avoided unless your doctor says otherwise.
• Street food: While tempting, street food can be unhygienic and may cause infections due to improper handling or raw ingredients.

Other Things to Avoid During PregnancyBeyond knowing what to eat and what not to eat during pregnancy, there are other habits and exposures to avoid:

• Tobacco and smoking can cause miscarriage, premature birth, and low birth weight.
• Recreational drugs can harm your baby’s development and cause withdrawal after birth.
• Always check with your doctor before taking any medications.
• Avoid excessive heat exposure to protect your baby.
• Limit heavy lifting and intense exercise.
• Stay away from paints, strong cleaners, and pesticides to reduce toxin exposure.

Eating right during pregnancy doesn’t have to be complicated. You’re giving your baby the best start by learning what to eat and what not to eat during pregnancy. Every journey is different, so check in with your doctor to make sure your diet fits your needs.



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FAQs on Here's What to Eat and Avoid During Pregnancy

Are spicy foods harmful during pregnancy?

Spicy foods are generally safe during pregnancy, but they may worsen heartburn or indigestion.

Which low-mercury fish are safe to eat during pregnancy?

Safe options include rohu, catla, pomfret, and Indian mackerel.