Nutrition in pregnancy: what to eat and what to avoid
A practical guide to eating well in pregnancy: key nutrients, Indian food choices, foods to avoid, supplements, and tips for nausea and heartburn.
By the Healtree Hospital clinical team.
A healthy pregnancy diet is varied rather than large: you need only about 300 extra calories a day in the second and third trimesters. Focus on vegetables, fruit, whole grains, pulses, dairy, eggs and lean protein, take folic acid, iron and calcium as advised, and avoid alcohol, raw or undercooked food, unpasteurised dairy and too much caffeine.
Why nutrition matters
What you eat supports your baby's growth and brain development, keeps your own energy and blood count up, and lowers the risk of anaemia, constipation and excessive weight gain. You do not need to eat for two, but you do need to eat well.
Key nutrients and where to find them
- Folic acid: green leafy vegetables, pulses and fortified foods, plus a daily supplement from before conception to 12 weeks
- Iron: green leafy vegetables, ragi, dates, jaggery, pulses, eggs and lean meat. Eat with vitamin C (amla, citrus, guava) to absorb more
- Calcium: milk, curd, paneer, ragi and sesame
- Protein: dal, rajma, channa, eggs, fish, chicken, paneer and soya
- Omega-3 fats: low-mercury fish such as sardines and salmon, walnuts and flaxseed
- Fibre: whole grains, fruit and vegetables, which also prevent constipation
Foods and drinks to avoid
- Alcohol: no amount is known to be safe in pregnancy
- Raw or undercooked meat, eggs and seafood
- Unpasteurised milk and cheese
- High-mercury fish such as shark, swordfish and king mackerel
- More than about 200 mg of caffeine a day (roughly two cups of coffee)
- Excess sugar, fried snacks and packaged junk food
- Herbal remedies or supplements not advised by your doctor
Practical tips
- Eat small, frequent meals to manage nausea and heartburn
- Drink enough water through the day
- Wash fruit and vegetables well and eat freshly cooked food
- Keep healthy snacks handy: fruit, nuts, roasted channa, curd
- Take supplements as prescribed and attend all antenatal visits
Special situations
If you have gestational diabetes, anaemia, thyroid problems or follow a vegetarian or vegan diet, your obstetrician or a dietitian can tailor the plan. Read more in our guide to diabetes and pregnancy.
See a specialist in Neelankarai, ECR
This guide is general information, not a diagnosis. Our Obstetrics & Gynaecology team at Healtree Multi-Speciality Centre & Hospital can assess your situation. The hospital is open 24 hours.
Specialists: Dr. R. Suganya, Dr. Hemalatha, Dr. Divya Subramani
Frequently asked questions
- How many extra calories do I need during pregnancy?
- None extra in the first trimester, about 300 a day in the second and third. Quality matters more than quantity.
- Can I drink coffee or tea while pregnant?
- In moderation. Keep caffeine under about 200 mg a day, which is roughly two cups of coffee or three to four cups of tea.
- Is a vegetarian diet enough during pregnancy?
- Yes, with planning. Include pulses, dairy, soya and nuts for protein, and pay attention to iron, vitamin B12 and calcium. Your doctor may advise supplements.
- Which supplements should I take in pregnancy?
- Folic acid early on, then iron and calcium from the second trimester are standard. Your obstetrician will prescribe based on your blood tests.
Related reading
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