Pregnancy diet: what to eat and what to avoid
Eating well in pregnancy isn't about 'eating for two' — it's about eating a little more, and a little better. Here's a simple, practical guide, including the Indian foods and myths that come up most.
Eating well in pregnancy isn't about 'eating for two' — it's about eating a little more, and a little better. Here's a simple, practical guide, including the Indian foods and myths that come up most.
A good pregnancy diet looks a lot like any healthy diet — just more mindful. Regular, balanced, home-cooked meals will take you most of the way. There's no need for expensive 'superfoods'.
A few are worth paying attention to:
Build your plates around:
Steer clear of:
A lot of well-meant advice isn't backed by evidence. Ripe papaya and pineapple in normal amounts are fine; it's raw, unripe papaya in large quantities that's traditionally cautioned against. Ghee won't 'make delivery easier', and there's no need to avoid so-called 'hot' foods. If a food worries you, just ask — it's better than cutting things out unnecessarily.
If you're queasy, small frequent meals, dry snacks and staying hydrated help more than forcing large meals. Cravings are fine in moderation — balance is the aim, not perfection.
Most women are advised folic acid early on, and iron and calcium later in pregnancy. Take supplements as your doctor recommends rather than self-prescribing.
The clearest next step is a calm consultation. Dr. Ritika will talk it through with you — no rush, no jargon.
Only about 300 extra calories a day, and mainly in the later trimesters — the quality of food matters more than the quantity.
In moderation — keep caffeine to roughly one cup a day.
Ripe papaya and pineapple in normal amounts are generally fine. The caution is mainly about large amounts of raw, unripe papaya.
Most women benefit from folic acid, iron and calcium at the right stages — but take them as advised rather than guessing.
It depends on your health and stage of pregnancy. Always check with your doctor first, and never fast if you have any complication.
Consultations at Cloudnine Hospital, Phase 3 Industrial Area, Mohali · Mon–Sat, 10 AM – 5 PM.
General education only — not a substitute for a personal consultation. If you have urgent symptoms, seek care promptly.