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Infographic: What to Eat and Avoid During Pregnancy?

Pregnancy is a wonderful time in a woman’s life, but it is not without challenges. Not all things will be under your control, and the various pregnancy myths floating around doesn’t help either. It is important to not stress about things beyond your control and instead focus on things that can aid in healthy pregnancy. Here, the one thing that is completely under your control during pregnancy is what you eat. Thus, since eating nutritional food is one of the essential pregnancy tips, here is a list of foods that you should eat and avoid for a healthy pregnancy.

What to Eat During Pregnancy?

The top foods to eat during pregnancy is veggies, fruits, lean meats, eggs, fish (salmon & sardines), dairy products, dried fruits and nuts. These are packed with essential nutrients, minerals and vitamins.

For the to-be mothers, making these foods a part of their pregnancy diet can help to;

  • Maintain a healthy weight.
  • Reduce the risk of anaemia and premature delivery.
  • Prevent mood swings and constipation.
  • Combat existing health conditions such as diabetes, high blood pressure, etc.

For the fetus, these foods can help;

  • In the growth & development of the brain, bones, muscles, eyes, lungs, teeth and nerves.
  • Reduce the risk of low birth weight.
  • Build healthy skin cells.

Proper hydration during pregnancy is also important, so keep sipping on water as it helps the body absorb essential nutrients while preventing headaches, fatigue, and UTIs (urinary tract infections).


What to Avoid During Pregnancy?
  • Processed, canned & junk food and smoking & alcohol tops that list of foods to avoid during pregnancy as it could lead to birth complications and other health problems in both the fetus and the mother.
  • Raw & undercooked food and unwashed fruits & veggies is also a no-no, as they might be contaminated by parasites and bacteria that could lead to severe illnesses and affect the baby’s growth & development.
  • Fish with high-mercury should be avoided as it could cause developmental problems in children.
  • Excessive caffeine can cause low birth weight, premature delivery, and in some cases, could even lead to miscarriage.

The above what foods to eat and what to not are just a few things that you need to keep in mind during pregnancy for the overall good health of you and the baby. Here is also an infographic that provides comprehensive information about pregnancy nutrition that you can check out.