A good and healthy diet is an important part of a healthy lifestyle at any time, but is especially vital when you’re pregnant or planning for a pregnancy. A woman who is pregnant needs to ensure that her diet provides enough energy and nutrients for her baby to grow and develop properly and also to make it sure that her body is healthy enough to deal with the changes that occurs during pregnancy. One doesn’t  need to go for a special diet, but it’s very important to eat a variety of different foods every day to get the right balance of nutrients which you and your baby need. One needs a few more calories during pregnancy as well. Consuming the right diet for pregnancy is more about what you eat than about how much i.e quality is more important than quantity. One should limit junk food because  it has lots of calories with few nutrients. There are certain foods that should most definitely be avoided. Foods which are high in Vitamin A or mercury can pose a health risk to your baby.

Here is a list of food that all pregnant woman should avoid-




The quantity of caffeine a pregnant woman can consume safely has been widely argued by the top experts. Caffeine has a tendency to cross the placenta and affect the heart rate of your baby. Common sources of caffeine include but are not limited to coffee, tea and pop. On an average, an 8 ounce cup of coffee contains almost 95 milligrams of caffeine, an 8-ounce cup of tea contains about 47 milligrams and a 12-ounce pop contains about 29 milligrams. When you are unaware about how much caffeine is safe, then the best way is to avoid it altogether until you talk to your doctor.


deli meat

Processed deli meats must be avoided during the time period of pregnancy. These meats are linked to Listeriosis which is a dangerous foodborne illness that can cause severe illness, miscarriage and even stillbirths. Foods in this category include any processed deli meats as well as uncooked hot dogs and bologna.



Much like unpasteurized cheeses, unpasteurized milk can cause huge health risks to your unborn baby. It’s an advice, do not drink raw milk which is also known as unpasteurized milk, it includes sheep’s milk and goat’s milk which includes goat cheese as well, because they are known to cause foodborne illnesses such as Listeriosis.



Most of the people uses a few uncooked eggs into their morning smoothies but pregnant woman must avoid eating uncooked eggs altogether. Egg may cause a huge risk of salmonella poisoning in their uncooked form. When you are pregnant, your immune system changes so that its main purpose is to protect your developing baby. This means that you can be more susceptible to food poisoning from salmonella bacteria.



Feta is a very popular form of cheese which is used in many pastas and salads and are adored by food connoisseurs all over the world. This type of cheese is linked to foodborne illness such as Listeriosis. Avoid cheeses that have unpasteurized written on their label and opt for safer choices instead.

Now here are foods that pregnant women must include in their daily routine-



This tropical food is a rich source of vitamin C, fibre, folate and potassium. It is a natural way to soothe heartburn that is often experienced during pregnancy, especially in the third trimester. However, pregnant women should only eat ripe papaya because unripe papayas contain pepsin in their latex which can induce contractions.


sweet potatoes

Sweet potatoes get their orange color from carotenoids which are plant pigments that are converted to vitamin A in our bodies so, there’s no need to restrict your consumption of vitamin A-rich fruits and veggies. Sweet potatoes are a good source of folate, vitamin C and fiber. And just like beans, they are also inexpensive and versatile. Sweet potatoes are good for those who are pregnant or trying to conceive because they are high in folate, which is essential for the healthy development of fetal cell and tissue.



It is very important to have a healthy daily intake of calcium. Dairy foods for example- cheese, milk and yoghurt are rich in calcium. If the mother is vegan, she should consider the following calcium rich foods, calcium-fortified soy milk and juices, calcium-set tofu, broccoli, soybeans, collards, Chinese cabbage, mustard greens, okra, kale, and nuts.



Greek yogurt has twice the protein when compared to a regular yogurt and it makes it one of the favorite choices during pregnancy. And any kind of yogurt is a very good source of calcium, which is vital in a pregnancy diet. When you don’t take in enough calcium, the limited amount you have will go to your baby, depleting the calcium in your bones, which further will affect the health you’re your unborn baby.