Pregnancy Nutrition Guide: What to Eat Before, During, and After 

Pizza, ice cream, or pickles – ‘pregnancy cravings’ are hard to resist. But now that you’re a mom–to–be or a new mom, you’re not eating only for yourself anymore. You have to look beyond your own craving and think about the little one growing inside of you. 

When you crave an extra slice of pizza or that sweet treat, your baby also craves nutrition to grow strong and healthy. The first 500 days of a child’s life—from conception through the first six months after birth—are central to their development. Your baby depends on you alone that whole time for his nutrition. 

We understand it’s difficult to switch from junk food to a healthy diet, but you can do it for your baby. 

So, while reaching for those comfort foods, keep in mind that feeding yourself the correct meals is the greatest way to nourish your baby. 

Here is a quick pregnancy nutrition guide for all the moms-to-be and new mums! This article covers everything you need to know about the best foods for pregnant women, including pre-pregnancy diets, pregnancy-friendly superfoods, and postpartum nutrients. 

Mommies, are you ready to receive help for a healthy pregnancy? First, explore the best foods for your well-being and your baby’s growth.

Best Foods for Pregnant Women 

Here’s a list of the best foods to incorporate into your everyday diet to keep you and your child healthy. You can mix the following foods to enjoy each healthy food group, including:

Whole fruits: Oranges, grapefruits, lemons, strawberries, blueberries, raspberries, mangoes, apples and bananas.

Veggies: Carrots, sweet potatoes, pumpkin, lady finger, cooked greens, tomatoes, red sweet peppers, broccoli, cauliflower, green beans, and peas. 

Whole grains: Brown rice, millet, oatmeal, bulgur, and whole-wheat bread for sandwiches and toast.

Proteins: lean meats and chicken, eggs, beans, nuts, and seeds like walnuts, pistachios, almonds, cashews, pumpkin seeds, sunflower seeds, and tofu.

Low-fat or fat-free dairy: fat-free or low-fat yogurt, skim or 1% milk, soymilk, cheese 

Oils: Vegetable oil, olive oil, and oils found in avocados and nuts.

Enjoy this colorful, nutrient-rich diet to support your baby’s growth and development. Remember, it’s important to balance your calories as well. Below, you’ll find tips on how to manage your caloric needs at each stage of pregnancy.

Caloric Needs for Every Stage of Pregnancy 

Your calorie needs during pregnancy can vary based on your medical history and weight at conception. Here’s a general road map to help you:

First Trimester: You don’t need to add extra calories. Just stick with your regular daily intake.

Second Trimester: Add about 300 to 400 extra calories to your daily diet.

Third Trimester: Increase your intake by 450 to 500 extra calories. 

Postpartum: Aim for an additional 350 to 600 calories per day to support recovery and breastfeeding.

Pre-Pregnancy Nutrition Diet (Eating Healthy Before Pregnancy) 

We know you may be thinking, “Why should I start eating healthy before pregnancy? Here is your answer:

Preparing your body for a healthy pregnancy starts before you even conceive. It can help you:

• Maintain a healthy weight
• Have a healthy pregnancy
• Reduce your risk of birth defects

Have three well-balanced, home-prepared meals daily or a light snack between. Try to consume 3-5 daily servings of fruits and vegetables for satisfactory vitamin, mineral, and fiber intake.

Eat brown rice, and oats to power up with energy and fiber. And proteins like eggs, fish, sprouts, soya, and paneer.

We encourage you to try healthy fats, including corn, and soybean oil. Also, include nuts and seeds such as sunflower seeds, walnuts, pumpkin seeds, flaxseeds, and chia seeds.

Healthy Diet During Pregnancy 

To help your baby grow strong and healthy, make sure to get plenty of rest, live in a clean environment, and keep up with your pregnancy care. Most importantly, focus on maintaining a nutritious diet throughout your pregnancy.

During pregnancy, your body works overtime; it needs extra nourishment to support your body and your baby’s health. If you don’t consume a good amount of food there’s a chance that your child may face health issues at birth. 

So, offer your baby the best possible start by aiming for three home-cooked meals daily with at least one or two healthy snacks throughout. 

Start eating a range of foods in your diet to ensure you and your baby get all the required nutrients. 

Aim to include at least one item from each of the following food groups in your diet every day, with millet roti or rice: 

Meat and Animal Products: 

• Eggs
• Fish
• Chicken

Milk Products:

• Curd
• Buttermilk
• low-fat paneer
• Milk

Fresh, Dark Green Leafy Vegetables:

• Spinach
• Fenugreek
• Mustard Greens

Yellow or Orange Fruits and Vegetables:

• Pumpkin
• Carrot
• Mango
• Tomatoes 
• Capsicum

Citrus Fruits:

• Lemon
• Amla
• Guava
• Orange
• Sweet Lime

Other Vegetables:

• Cauliflower
• Capsicum
• Bottle gourd
• Bitter gourd
• Lady finger

Use rock salt in your recipes for a healthier pregnancy.

Daily Pregnancy Meal Planning

Are you looking for a detailed meal plan for your pregnancy, much like a restaurant menu?

We’ve created a daily pregnancy meal plan for you that provides balanced nutrition to support both your health and your baby’s development. 

Sunday:

• Pre-breakfast snack: Soaked almonds and walnuts with a glass of milk, poha, Idli Sambar 
• Breakfast: Vegetable upma paired with fresh orange juice
• Mid-Morning Snack: Greek yogurt topped with mixed fruit and honey
• Lunch: Spinach dal served with brown rice and a side of cucumber raita
• Evening Snack: Masala chai with makhana 
• Dinner: Mixed veggies and chapati, veg dalia, veg pulao, khichadi, dalia 

Monday:

• Pre-breakfast snack: Dates and a glass of milk
• Breakfast: Moong dal cheela with mint chutney and a glass of buttermilk
• Mid-Morning Snack: Fresh fruit salad
• Lunch: Vegetable pulao with a side of cucumber raita
• Evening Snack: Masala chai with besan chilla and a side of green chutney, chana
• Dinner: Paneer tikka with mixed veggies and chapati

Tuesday:

• Pre-breakfast snack: Soaked chia seeds with a glass of coconut water
• Breakfast: Vermicelli upma with fresh pomegranate juice
• Mid-Morning Snack: Greek yogurt topped with mixed fruit 
• Lunch: Lentil soup served with a side of mixed veggie salad
• Evening Snack: Baked sweet potato fries and mint chutney + curd 
• Dinner: Chicken curry with mixed veggies and chapati

Wednesday:

• Pre-breakfast snack: Soaked almonds and walnuts with a glass of milk
• Breakfast: Vegetable dosa with coconut chutney and sambar
• Mid-Morning Snack: Fresh fruit salad
• Lunch: Palak paneer with brown rice and a side of cucumber raita
• Evening Snack: Masala roasted makhana (fox nuts)
• Dinner: Vegetable fried rice with Manchurian gravy

Thursday:

• Pre-breakfast snack: Soaked one anjeer (fig), three almonds, and three dates.
• Breakfast: Idli with coconut chutney and sambar
• Mid-Morning Snack: Roasted chana chaat
• Lunch: Brown rice with bhindi fry, dal, and buttermilk
• Evening Snack: Roasted peanuts
• Dinner: Methi and paneer sabzi with chapati

Friday:

• Pre-Breakfast Snack: A glass of tender coconut water
• Breakfast: Mixed veg paratha with curd
• Mid-Morning Snack: Sliced carrot and cucumber
• Lunch: Brown rice with paneer butter masala and dal
• Evening Snack: Mixed fruit
• Dinner: Tandoori chicken with roti and a mixed vegetable salad

Saturday:

• Pre-Breakfast Snack: Fruit and nut muesli with milk
• Breakfast: Besan cheela with mint chutney
• Mid-Morning Snack: Sliced apple
• Lunch: Vegetable pulao with dal and buttermilk
• Evening Snack: Aloo tikki with mint chutney
• Dinner: Stuffed capsicum with chapati

This plan is designed to meet general dietary needs during pregnancy, but it’s important to remember that every pregnancy is unique. 

[Note: This plan is a general plan. You may need to adjust the plan based on your specific needs and preferences. Make sure to first consult with your doctor to make any necessary changes to fit your individual requirements.]

Foods to Avoid During Pregnancy 

Avoid indulging in processed snacks that are rich in fats, salt, and sugar as they can have negative effects on your well-being.

Reduce your consumption of trans fats found in pastries, cookies, cakes, and potato chips. Cut back on saturated fats and foods with cholesterol, such as butter, margarine, fatty meats, egg yolks, sausages, and processed meats. It’s wise to avoid undercooked animal products like meat, fish, and eggs.

Kickstart your day with breakfast. Try not to eat late at night or junk snacks while enjoying your Netflix time. Consider reducing your intake of coffee or tea if possible. 

If you smoke, get help to stop—it’s one of the best things you can do for you and your baby’s health.  

Healthy Diet After Pregnancy (Best Foods to Eat After Birth)

Congratulations on becoming a mom! Your heart and home have both expanded with the arrival of your precious little one. As you enjoy this amazing time with your new baby, don’t forget to take care of yourself too. 

Nourish your body with the best foods to make your postpartum recovery smooth. Here’s a guide to the best foods that will help you make your recovery period comfortable and healthy.

Green Leafy Vegetables

Leafy green vegetables are a must for new moms. They are enriched with iron, which battles anemia that sets in right after the delivery. Moreover, they contain Vitamin C, which enhances iron absorption. Spinach, coriander, and fenugreek can easily be added to your diet.

Bottle Gourd

This is a bottle gourd, very hydrating but at the same time full of very important vitamins and minerals. Very good for re-energizing the body, promoting weight loss, and enhancing milk production. Have it in soups, curries, or fresh juice.

Garlic

Garlic does so much more than just seasoning your food. It enhances your immune system, promotes good digestion, and has even been known to increase milk supply. A touch of garlic in your meals puts interest into the food and cleans up your system nicely.

Fenugreek Seeds

Fenugreek seeds are a sure way to rejuvenate energy. They also support breastfeeding and healing during the postpartum phase. 

Whole Sprouted Grains 

Whole sprouted grains like wheat, bajra, ragi, or jowar have awesomely impactful nutritional profiles. They offer much better nutrient composition compared to dry grains and are really good for overall health in case of recovery.

Almonds

Almonds are a good source of protein, iron, calcium, and vitamins. They could help improve milk supply and become lifelong snacks for much-needed energy and nutrition throughout the day.

Essential Fruits 

• Bananas
• Papayas
• Guavas
• Oranges
• Berries (Strawberries, Blueberries)

Final Words for a Nourishing Pregnancy 

As the saying goes, “Let food be thy medicine and medicine be thy food.” This reminds us of the impact that healthy eating has on our well-being. Healthy eating choices before and during pregnancy will nourish you and also give your baby the best possible start in life. 

The best part of a nutrition diet is that it can help you reduce the risk of complications like gestational diabetes, preterm birth, and problems associated with obesity during pregnancy. 

It may also help to reduce the risk of conditions like preeclampsia and high blood pressure. 

Every bite counts—so come on board with a heart full of care for yourself and your little bundle of joy. 

If you want professional guidance on your pregnancy diet, you can contact Motherhood Hospital for individualized care and advice.