Are you Pregnant: Take Care of your Diet

By Dr. Ankita Chandna in Obstetrics And Gynaecology , Nutrition And Dietetics

Jul 11 , 2016 | 1 min read

The best way to have a healthy pregnancy is to eat well, exercise regularly, get plenty of rest, and avoid things that could hurt your baby. Check out a proper pregnancy food chart.

Eat Well

  • Try to get proper nutrition. Pay close attention to your folic acid, iron and calcium intake and the need for slow, gradual weight gain. Women who are obese have a different weight-gain goal than other women.
  • A vegetarian diet requires special attention so that you get enough protein, vitamin B12, vitamin D, and zinc, in addition to the extra folic acid, iron, and calcium that all expectant mothers need. These nutrients are vital to your fetus's cellular growth, brain & organ development and weight gain.
  • Calcium is an important nutrient, especially during pregnancy. If you can't or don't eat dairy products, you can get calcium in your diet from non-milk sources such as tofu, broccoli, fortified orange juice or soy milk, greens and almonds.

Stay Active

  • Exercising during pregnancy can help your body to best handle labour, delivery and recovery. Moderate activity such as brisk walking or swimming is ideal during pregnancy. Some women enjoy prenatal yoga. Drink plenty of water before, during and after you are active. In addition to moderate exercise, do stretching and strengthening exercises as well

What to avoid

  • Medicines that are not approved by your doctor


  • Alcohol and drugs


  • Tobacco smoke


  • Sources of food poisoning that may cause listeriosis or toxoplasmosis infection, such as raw meat, poultry, or seafood; unwashed fruits or vegetables and cat faeces or outdoor soil that cats commonly use


  • Raw (unpasteurised) milk and cheeses made with raw milk


  • Fish that may contain mercury, such as shark, swordfish, king mackerel, tilefish, more than 0.2 kg of white albacore tuna per week, or fish caught in local waters that haven't tested as safe


  • Hazardous chemicals, radiation and certain cosmetic products


  • Caffeine (or limit your intake to 1 cup of coffee or tea each day)


  • Things that raise your core body temperatures, such as doing hot yoga or using hot tubs and saunas