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  • Writer's pictureAditi

The ULTIMATE food list of what to eat & not to eat when pregnant.

Updated: Jan 31, 2020

FOOD!! The only thing that pulls us through the day when you’re pregnant well at least in my case it did. Food used to make me so happy! And, it still does.=).

So, everyone is going to start nagging the hell out of you when it comes to the food part. Eat this. You can’t eat that. It’s not good for the baby. And a lot of other things.

So I’m going to make it much easier for you.

Here is a list of things you have to eat, (like MUST eat) followed by what you should AVOID.


  1. Ghee! Yeah, you heard me! It provides omega three fatty acid, vitamins, minerals and antioxidants. It is beneficial in constipation during pregnancy. No side effects from eating ghee. But if you’re gaining weight abnormally do consult your doctor. You can eat ghee without heating it. Put it on chapati or add a spoon full in sabji/dal. This way it won’t convert to bad cholesterol.

  2. Water- drink A LOT of water. You have to stay hydrated.

  3. During pregnancy, folic acid, iron, calcium, vitamin B & multivitamins are the most essential part of your diet. Folic acid is essential for the synthesis of haemoglobin.

  4. Eat folate rich sources such as citrus fruits, green leafy vegetables, almonds, nuts, chicken liver.

  5. Iron rich food are meat, fish and poultry products.

  6. Milk is most important during pregnancy and for feeding mothers. Milk should be consumed twice a day. Milk, dahi, paneer are the best sources of calcium.

  7. Omega 3 fatty acids are necessary for fetal brain development. This is found in fish, such as salmon and sardines.

  8. Vitamin C also plays an important role in many ways such as an antioxidant, protecting us from getting infections and prevents damaging of cells. Vitamin C is found in high content in amla, guava & citrus fruits.

  9. Eat more whole grain food.

  10. Consume sprouted and fermented food. Just make sure you don’t get bloating & gas.

  11. Have plenty of seasonal vegetables and fruits.

  12. Have coconut water and coconut giri.

  13. No medicine to be taken without the consent of your doctor.

  14. Have your prenatal vitamins & supplements as advised by doctor


  1. AVOID junk food completely!

  2. No Chinese food to be eaten during your pregnancy. It contains a salt ajinomoto which is very very harmful for the baby. Make some Chinese dishes at home if you are craving for it.

  3. Throw out all the cold drinks. Big no no!

  4. Don’t drink too much tea or coffee. Maybe once or twice is alright. But if you can avoid it and replace it with a glass of milk that would be great! Also, tea should not be consumed before or after meals. It kills the iron supplement and kills your digestion.

  5. You can’t eat papaya or pineapple when your pregnant.

  6. Reduce the intake of salt. This prevents your feet from swelling up and is beneficial in cases of high blood pressure.

  7. High mercury fish such as swordfish tilefish have to be avoided.

  8. Try to avoid antibiotics.

  9. Please avoid outside food. It increases the risk of you getting stomach infection.

Also, do listen to your mother and mother-in- law. Take their advice. Don’t be fussy! They have been in your shoes. They know what to eat and what not to eat. What’s good for you and your little baby growing inside of you.

Eat Well!

Stay Healthy!

You got this!

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