Diet plays a major role in the development of a healthy body and long life. There are some
situations where the role of diet is not just major but also critical. And pregnancy is one such
state when what you eat has a huge impact on a baby’s health and also other factors related to
pregnancy.

Symptoms of early pregnancy
Some of the common symptoms of early and/or late pregnancy which can be prevented or
corrected with healthy eating habits include –
 Change in skin
 Increased body temperature
 Pain in abdomen
 Constipation
 Heartburn
 Nausea
 Bleeding from gums
 Blood pressure
 Pain in legs or heaviness
Importance of a healthy diet in pregnancy
Eating a healthy diet is important before, during, and after pregnancy. Following a healthy
diet empowers a female body with strength, energy, and prevention of various diseases. A
good diet during pregnancy is essential for the well-being of the mother and the baby.
Let us understand the benefits of a healthy diet during pregnancy.
1. Boosts Energy
Laziness and feeling lethargy is a common symptom during pregnancy. With so much of
hormonal changes, it is not easy to fight against tiredness. Eating frequently and eating a
healthy diet helps balance the undergoing change in chemicals and provides energy to the
body.
2. Betterment in sleep
Pregnancy can affect your sleep pattern. With the feeling of nausea, frequent urination, body
pain, etc, it becomes difficult for a woman to have a sound sleep. Eating healthy food and
staying away from caffeine can surely give you a good sleep. Meeting the body’s need for
vitamins and minerals helps the body get good sleep.
3. Development of a baby
A healthy diet is the best thing you can provide your baby in the womb. Eating a healthy diet
supports the overall development of a baby. For successful fetal development, it is essential
to meet the required calories, essential vitamins, nutrients, fats, and proteins.
4. Prevents or decreases complications
A healthy and balanced diet can prevent or decrease the chances of anemia, gestational
diabetes, birth defects, urinary infections, etc. Also, eating nutrient-rich foods can support

smooth labor. A healthy and balanced diet promotes the immune system and helps the body
fight against common infections. During pregnancy, the body has more chances of
developing infections.
Knowing the benefits of a healthy diet, we shall now introduce you to the foods to eat during
pregnancy.
Things to keep in mind while thinking about what to include in the diet chart –
 Include fresh fruits and vegetables
 Whole grain cereals
 Low-fat milk
 Lean protein
 Enough water
 Vitamin E and Vitamin C
 Healthy fats
 Calcium, zinc, and iron-rich foods
 Folic acid

Here are some of the diet plans that can help you know the ways you can include all the
essential and required nutrients in your meal.
Early morning snacks
You may start your day with a warm glass of water and kick start the morning with any of the
following –
Dry fruits (Kaju, almonds, seeds, etc)
Fruit juices (made at home, prefer orange, pomegranate)
Vegetable juice
Banana milkshake or plain milk
Breakfast options
 Moong dal/Oats chilla with chutney
 Upma with added veggies
 Boiled egg/omelet with oatmeal
 Sevai with added veggies
 Paneer/mixed veg parantha
Food options for Mid-afternoon
 Fruit shake
 Veg soup
 Dry fruits bar
Lunch options
 Mixed veg pulao with salads
 Rice, dal, and sabzi (beans)

 Khichdi with dahi and salads
 Brown rice with sambar and curd
 Rice, green veggies, dal, and curd
Evening snack option
You can include a cup of milk or tea along with evening snacks.
 Chana chaat
 Fruit salad
 Veg salad
 Black chana boiled or sauteed
Dinner options
 Upma with added veggies and sabzi (green beans)
 Roti and sabzi
 Roti with green leafy veggie
 Wheat dosa or oats dosa with seasonal veggies
The food options given above can help you prepare a diet chart as per your needs and
requirement. Consulting a dietician can help you prepare a balanced diet plan without
overdoing any. Also, it will help in keeping the calorie intake under check. Your healthcare
provider will recommend some supplements which are essential during pregnancy.
Importance of consulting a dietician
Often pregnant women are advised to eat a lot which lacks what to eat and the portion size.
This usually causes the intake of too much of calories and results in obesity. Each body is
different and so varies their pregnancy journey. The food your body needs during pregnancy
will differ from the other woman. Hence taking professional help is a great idea to watch
your diet during and after pregnancy.
A dietician tailors a pregnancy diet plan for an individual based on various factors.
Considering all the factors helps in the overall development of a baby and also makes
pregnancy a smooth journey.
Conclusion
Providing nutrients to the baby begins with conception. Hence, a woman needs to take care of
her diet a couple of months before trying to conceive, after conception, and during
pregnancy. A deficiency of nutrients can cause medical problems which include physical and
mental health.