Eating in Pregnancy: What to Add and What to Avoid

The advice heard most in pregnancy is "eat for two". In practice the amount rises far less than people assume — quality matters more than quantity.

What to add

• Protein — dal, rajma, chhole, paneer, curd, eggs, fish and chicken if you eat them
• Iron — green leafy vegetables, jaggery, dates, chana; lemon or amla alongside improves absorption
• Calcium — milk, curd, paneer, sesame, ragi
• Folate — green vegetables, pulses, oranges
• Fibre — whole grains, fruit, vegetables (constipation is common)
• Enough water

One thing about tea

Tea with or straight after a meal reduces iron absorption. Leave an hour between them — a small habit that matters in pregnancy.

What to avoid

• Raw or undercooked meat, fish and eggs
• Unpasteurised milk and soft cheeses made from it
• Pre-cut fruit that has been standing, and open street food
• Excess tea and coffee
• Alcohol — no amount is considered safe
• Smoking and tobacco in any form

Papaya and pineapple attract a lot of household advice. Opinion differs, so the right answer is to ask your own doctor rather than take a blanket rule from an article.

About supplements

Folic acid, iron and calcium are commonly prescribed in pregnancy. Which, how much and for how long is entirely your doctor’s decision, based on your reports and stage. Never start anything from the internet or from someone else’s prescription.

Managing nausea

• Small amounts more often, rather than large meals
• Something dry on waking — roasted chana or toast
• Distance from strong smells and heavy fried food
• Water sipped rather than gulped