Diet for Pregnant Women 

Eating for two is the general concept, when a woman is pregnant. It is no more the case. ‘Eating healthy’ is the principle of a healthy diet for pregnant women. A transition from poor eating habits to a healthy eating behaviour is necessary. Increased intake of energy and certain other nutrients helps in the development and growth of the foetus.


A gradual weight gain is recommended in pregnancy. The total weight gain by the end of pregnancy should be around 9 kgs (19.8 lbs). Gestational diabetes and anaemia are the most common complications associated with pregnancy.  Intake of folic acid and iron is helpful.

Diet chart for pregnant women

A healthy diet for pregnant women alleviate the risk of brain malfunctioning, spinal tube defects, palate deformities and so on. The appetite of the mother is important, while considering the eating pattern. Though there is a loss of appetite in the first few days, it is gradually better.


Morning sickness or nausea and vomiting in early stages of pregnancy brings down the appetite. Small and frequent meals are recommended, instead of the usual three large meals. Small meals help in eliminating heartburns.




Fluids and water intake helps in the maintenance of electrolyte balance. Carbonated beverages are restricted. Dairy products are preferred in the skimmed form. They are a good source of essential amino acids, vitamin B and calcium. Vegetables and fruits in a fresh and wholesome form provide minerals, vitamins, phytonutrients and antioxidants. Fish, poultry and meat provide proteins in a non vegetarian diet. Tofu, yoghurt, milk, peas, cottage cheese, nuts and lentils contributes to protein in vegetarians. Whole grains, cereals and brown rice are good sources of complex carbohydrates.

Saturated and Trans fats, such as butter, clarified butter and margarine are better avoided. Fish and soya oil provides the most essential omega 3 fatty acids. Vegetable oils such as groundnut, safflower and sunflower oil are helpful. Smoking and alcoholic beverages are not recommended. Alcohol increases the risk of disabilities in growing foetus. Peanuts are better avoided, as they contribute to allergies in some babies. Unpasteurised milk and uncooked meat are not consumed.

Caffeine is associated with miscarriages and is thereby avoided. Raw eggs and fish are not suggested. Mercury or any other toxic metal in sea foods are considered hazardous to the child and mother. Desserts are considered, provided they are not loaded with calories and fat. Processed and junk foods are reduced.  Regular exercise, in addition to a healthy diet proves beneficial, during pregnancy & child birth. Walk and perform easy household chores are a good exercise.

What is a Pregnant women diet?

It is a well known fact that women need to increase their daily calorie intake during pregnancy. Since many recent reports state that “eating for two” is not really necessary and can in fact cause weight problems, several first time mothers wonder about the ideal “Pregnant women diet”. The truth is that there is no specific diet plan that has been designed for pregnant women as such, because the requirements and food cravings differ for every woman. However, there are a few guidelines that pregnant women should follow, to ensure that they eat the right foods, in the required amounts, in order to create a customized diet chart for pregnant women.

Diets for pregnant women need to contain an additional 300 calories per day, in comparison with regular diets. Therefore, if you consumed 1200 calories a day prior to your pregnancy, you will now need to consume around 1500 calories each day. Moreover, foods that are high in calcium and iron need to be included in a diet for pregnant women, in order to meet the requirements of the growing baby. Therefore, you need to have three to four glasses of milk, or servings of other dairy products in a day. In addition to that between five to ten servings of fruit and vegetables and around the same amount of grains, which include bread, rice, pasta and breakfast cereals should be a regular part of a healthy diet for pregnant women. You also need to consume around 3 servings of high-protein foods, which include poultry, meats, fish, eggs, dried beans and nuts. Drinking at least 8 glasses of water is a must in addition to other beverages that you may drink, like smoothies, juices and so on. However, the consumption of alcoholic beverages, colas and coffee should be strictly eliminated.

Since pregnant women often suffer from morning sickness or nausea throughout the day, it is best to avoid eating large and heavy meals. Instead, you could choose to have about 6 smaller meals each day, which includes breakfast, morning snack, lunch, afternoon snack, evening snack and dinner. Make sure that you never leave a gap of over 2 hours between meals. Given below is a sample diet plan for the day, for pregnant women:

•  Breakfast: 2 slices of whole wheat bread with margarine, one cup of cereal, one egg and a glass of low fat milk
•  Morning snack: 4 to 5 crackers with either one ounce of cheese or a tablespoon of peanut butter.
•  Lunch: 1 cup of rice, 3 ounces of meat, 1 cup of vegetables, soup, 1 fresh fruit.
•  Afternoon snack: Low fat milk or yogurt, with one apple
•  Evening Snack: Half a cup of cereal with low fat milk
•  Dinner: 1 cup of rice, 3 ounces of fish or tofu, 1 cup of vegetables, soup and 1 fresh fruit

Excessive vomiting, though normal in some cases, could quickly lead to dehydration as well as other health complications. Therefore, in case you find it difficult to retain anything that you eat, it is best to inform your doctor about it.