Pregnancy Nutrition: Things You Need to Know [Infographic]

Here is a simple fact: Pregnancy can be hard, especially for first-time mothers. Apart from the various physical changes, women also need to cope up with anxiety, stress, morning sickness, back pains, etc that come along the way. Here is it important to remember that you can’t control every aspect of your pregnancy. So, stressing about things beyond your control won’t really help and can be detrimental to your health and the health of the baby.
However, the one thing that you can control during your pregnancy is what you eat. Thus, just like the best pregnancy workouts, here is everything you need to know about pregnancy nutrition, which includes foods to eat and avoid.

Pregnancy Nutrition – Foods to Eat

  • Firstly, staying hydrated during pregnancy is of utmost importance. When you
  • are hydrated, it becomes easier for the body to absorb nutrients obtained from
  • food. So, ensure that you drink plentiful water. This will also help eliminate
  • toxins from your body.
  • Adding dark green leafy vegetables to your diet can help prevent iron-deficiency
  • anemia, as these vegetables are rich in calcium, iron, potassium and other
  • essential vitamins.
  • Legumes are naturally-rich in folate, which is essential during pregnancy to
  • reduce the risk of birth defects. Apart from that, legumes are a great source of
  • protein, iron, and fiber.
  • Fruits, lean meat, eggs, and fish are some of the other foods that you should eat
  • during pregnancy. Each of these provides essential nutrients that help in the
  • growth and development of the baby.
  • To maintain a healthy weight during pregnancy include rice, potatoes, corn, and
  • sweet potatoes to your diet. These starchy carbohydrate-rich foods are healthy
  • options that help prevent constipation and gestational diabetes.

Pregnancy Nutrition – Foods to Avoid

  • Cutting back on processed and junk food is extremely important during
  • pregnancy. Also, street food can cause digestive problems, so stay away from it.
  • Avoid eating unwashed/raw fruits, sprouts, and veggies as well as undercooked
  • fish, meat, eggs, etc. These are most prone to bacteria and parasite
  • contamination. So, during pregnancy, stick to eating only well-cooked food to
  • avoid complications.

  • Consumption of alcohol, caffeine, and herbal teas is unhealthy and should be
  • completely avoided along with smoking.
  • Also, while prenatal vitamins are essential during pregnancy, excess intake of
  • vitamins can cause complications. So it is best to consult with your gynecologist
  • to reduce the risk of overdosing.

For more information on pregnancy nutrition, check out the infographic below!



Pregnancy Nutrition infographic[Infographic]