• Dairy – Milk products are highly recommended during pregnancy. Products like curd are good sources of protein, vitamins and calcium. Cooked pasteurised paneer is a great source of calcium
• Pulses – Dal is an important source of protein. Vegetarian expecting mothers need to consume more pulses and lentils to keep up with the necessary protein intake
• Dry Fruits and Nuts – Dry fruits are a great source of protein. Some of the recommended nuts include almonds, pistachios, dates and walnuts.
• Meat and Fish – Considered as the best source of concentrated proteins, meat and fish should be a part of your diet if you are a non-vegetarian. Egg-whites are another good protein source. While mutton is a good source of iron, omega 3 fatty acids found in fish are known to reduce allergy risks in the baby and increase cognitive development of the child
• Fresh Fruits – It is important to keep the fibre intake optimal to avoid constipation which is a common complaint during pregnancy. Fresh seasonal fruits and greens are a perfect choice and are easily available. They also provide a lot of essential vitamins and minerals. Watermelon is one of the best fruits to have during pregnancy as it helps in reducing morning sickness and dehydration. Mangoes, oranges and lemons provide vitamin C.
• Vegetables – Green, leafy vegetables are recommended during pregnancy as a source of many minerals. Spinach is a source of iron and the all-important folic acid or vitamin B, a first trimester essential. Other vegetables like tomatoes are loaded with vitamin C. Peas and broccoli are some of the top vegetables that should be included in a pregnancy diet. Dark green lettuce contains vitamin K, iron, potassium and fibre and should definitely be on your list.
• Liquids – Fresh juices are loaded with minerals and vitamins necessary for pregnant women. Make sure you are drinking water and keeping yourself hydrated. Infused water (with fruits) is another good choice for hydration. Packaged juices contain a high amount of artificial sweeteners and preservatives, and hence, should be avoided
• Fats – A certain amount of fats is a must in every pregnant woman’s diet. This high-energy source is important for the growth of the baby and prepares the woman’s body for childbirth. Vegetable oil has the essential unsaturated fats and is best suited for consumption. Pregnant ladies should avoid butter and ghee as they contain a high quantity of saturated fats.
  
  

• Vitamin B or folic acid is one of the most crucial vitamins for the well-being of a pregnant woman. It is an important requirement during the early stages and pre-conception. Deficiency in Vitamin B during pregnancy leads to neural tube defects in the baby.
• Vitamin D is the main facilitator of calcium absorption. Deficiency may cause complications with the skeletal system and bones of both the mother and the child.
• Ascorbic acid or Vitamin C is another important pregnancy-diet nutrient. Vitamin C helps in absorbing iron, an important mineral required for expecting mothers. A deficiency can hamper the brain-growth of the foetus.

• Foods strong in folic acid or vitamin B include green leafy veggies and liver. Broccoli, lentils, peas, cauliflower and beetroot are important sources of this nutrient.
• Mushrooms, dairy products and eggs are sources of vitamin D. Regular walks in sunny weather are another great way to soak up some vitamin D.
• Capsicum, spinach, citrus fruits and peas are a great source of vitamin C.
• Prenatal vitamin supplements should include vitamins B, B12, C and D, along with thiamine, riboflavin, niacin and calcium.
• Specific folic acid (vitamin B) supplements can also be recommended by a medical practitioner to reduce risks of neural tube defect.
• Probiotics are also recommended to aid digestion.
• Iron supplements are a common prescription for pregnant women who are anaemic. The increase in blood levels means more iron is needed by the body.
• Vitamin C is sometimes recommended as a complimentary supplement as it helps in the absorption of iron.
  
  

• No smoking– Smoking can cause your baby to be premature and underweight and put it at a risk of many other serious complications, including SIDS (Sudden Infant Death Syndrome).
• Stay away from alcohol– Alcohol consumption can cause many defects to the baby, especially with cell development. Remember that the alcohol that courses through a mother’s blood can enter the baby’s system.
• Avoid Aerated drinks contain no nutrients and have too much sugar. Avoid colas during pregnancy.
• Avoid Excessive Eating– Eating for two doesn’t refer to the amount of food, but rather the quality and balance. Becoming overweight and above the regular pregnancy weight can cause preterm births and gestational diabetes.
• Avoid uncooked meat–Uncooked meat may also contain salmonella bacteria which carries a risk of food poisoning.
• Avoid Caffeine– Tea and coffee should be consumed in moderation.
• Sea Food– Shrimps and canned light tuna are very good sea food options as they are low in mercury. Omega-3s are good so pop in some fish liver oil capsules daily. A dosage of 300 mg per day is recommended.
• Proteins: Soy products like tofu contain good protein and folic acid. While proteins help the baby grow, folic acid keeps birth-defects at bay.
• Try not to Diet- Avoid modern weight-loss diets like low-carb plans. If you are pregnant, stick to tried and tested methods of nutrition.
• Ensure Hygiene- Stay away from potential bacteria hazards like soft cheese and leftovers. The fridge should not be set at more than 4 degrees
• Indulge Occasionally– Save your favourite junk food for a special occasion. Loaded sugar and food with a high salt content is known to create a similar preference in the baby who gets accustomed to it.
• Increase Calcium Intake-  Calcium is essential for the baby’s development in the last two trimesters. It also reduces osteoporosis risks for you in the long run.