Foods to Eat and Avoid During Pregnancy – A Loving Guide for You & Bab

A warm reminder that caring for your baby begins with nourishing yourself…

When you're pregnant, everything changes — your body, your emotions, your dreams... and yes, even your cravings.

Suddenly, the foods you used to love may not sit well. And things you never looked twice at before might become your new obsession (hello, mangoes at midnight!).

But along with those cravings come questions:
“Is this safe for my baby?”
“What should I eat more of?”
“What should I avoid?”

If your heart is full of love but your mind is full of food worries — don’t worry, mama. You’re doing your best. And that’s enough. Let this be your gentle guide — no judgment, just care.

First, Let’s Talk About Nourishment… Not Perfection

You don’t need to eat perfectly. You don’t need fancy diets.
What you do need? A little knowledge, a lot of grace, and some soul-hugging foods that help you and baby thrive.

Foods That Love You Back During Pregnancy

These are the foods that not only satisfy hunger but also support your baby’s development — and your glowing, growing body.

Leafy Greens (Spinach, Kale, Methi)

Full of folate, iron, and calcium. They support baby's spine and brain development.
Try them in a smoothie, stir-fry, or a comforting dal.

Fatty Fish (Salmon, Sardines – cooked only)

Rich in Omega-3s — essential for baby’s brain and eye development.
Avoid raw fish – we’ll get to that below.

Eggs

A protein powerhouse, with choline for baby’s brain.
Make sure they’re fully cooked — no runny yolks!

Whole Grains (Oats, Brown Rice, Quinoa)

Keeps you full, fights constipation, and supports your energy.
Comfort food with a purpose!

Nuts & Seeds (Almonds, Walnuts, Chia, Flaxseed)

Great snacks, full of healthy fats and protein.
Just watch out if you have allergies.

Fresh Fruits

Packed with vitamins, fiber, and hydration.
Citrus, berries, bananas, and apples are mama favorites.

Iron-Rich Foods (Beetroot, Dates, Lentils)

Helps prevent anemia and keeps your energy up.
Pair with Vitamin C-rich foods for better absorption.

Foods to Be Cautious With or Avoid Completely

Pregnancy doesn’t mean deprivation. It just means being mindful. Some foods may carry risks of infection or harm — and you deserve to feel safe with every bite.

Raw or Undercooked Meats & Eggs

Risk: Salmonella or toxoplasmosis.
Always cook your food well.

Unpasteurized Milk & Cheese

Risk: Listeria — a harmful bacteria that can affect baby.
Look for “pasteurized” on the label. Soft cheeses like brie and feta are only safe if made from pasteurized milk.

Raw Fish & Sushi

Risk: Parasites and bacteria.
Save the sushi dates for after baby arrives!

Too Much Caffeine

Limit: 200 mg/day (about one small coffee).
Switch to decaf or herbal teas — and hydrate with lots of water.

Certain Herbal Teas & Supplements

Not all “natural” products are safe during pregnancy.
Always check with your doctor first.

Alcohol

Best to avoid completely.
Your baby is growing every second — every choice you make matters.

From Our Heart to Yours…

Mama, feeding yourself during pregnancy is one of the most tender forms of love — not just for your baby, but for you, too.
There will be days you eat salad… and days you need ice cream at 10 PM. And both are okay.

What matters most is that you’re trying.
You're showing up. You're learning. You're loving.
Every mindful bite, every “no” for the sake of your baby, every “yes” to nourishment — it all counts.

So here’s your gentle reminder:
Eat with awareness.
Forgive yourself for the occasional indulgence.
And never forget — you’re doing an amazing job.