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Pregnancy Diet, General Dietary Guidelines and Sample Diet Plan App Available on Google App Available on AppStore

created by: Niwi

Date: 07-11-2022


Giving birth to a child is considered holy and divine. The entire journey from conception to the delivery of the child is one of the most exciting and memorable times in a woman's life. But for this joyful venture, a certain amount of due care is required by the pregnant lady as well as her family. Otherwise, pregnancy can become complex which can be dangerous too.

Women who are pregnant should take full care of their physical as well as mental health. It is a stressful phase and accordingly, there shall be an increase in the nutrition intake.

Making healthy food choices every single day will adequately cater to the needs of the baby in the womb.

Factors that need to be considered during pregnancy

During pregnancy of a woman, the body goes through a lot of physiological, emotional, and physical changes. These changes take place as per the demands of the growing foetus.

  • There is shortness of breath, nausea, vomiting etc. in the initial days of pregnancy.

  • High calcium intake is required for the bones and development of the baby. Failing which the pregnant lady and as well as the child can face bone diseases.

  • Subsequently, iron is very crucial for the diet of a pregnant lady. In some cases, doctors prescribe iron supplements to increase red blood cells in the body. Otherwise, complications like poor maternal health, low-weight babies, and a high risk of maternal mortality mostly due to blood loss can occur.

  • Weight gain is normal for a pregnant lady. A minimum gain of 11 kg is considered healthy. Some complications might occur due to being underweight or overweight during the time of delivery. There is a need for a periodic check of weight.

  • Excess of Vitamin-A can cause birth defects like malformation of the heart, head, etc.

  • Nausea and vomiting are some of the common problems that occur during pregnancy.

  • Excess exercise too can hamper the health of the mother as well as the baby. 


Body nutrients requirements during pregnancy

A pregnant woman should take in extra calories and other specific nutrients so that she could fulfil the requirement of the growing foetus. The diet she takes should be made according to her BMI, age, health, etc.

The mother should take care of what she’s eating and how much she’s eating. Too much eating can lead to weight gain and on the contrary, if no proper diet is followed at the time of pregnancy it can lead to malformation of the baby and cause severe diseases.

Some of the important nutrients and their sources:

A routine that can be followed at the time of pregnancy

1. A pregnant woman should have a balanced diet.

2. Drinking 2L of water and fibre helps in avoiding constipation.

3. A minimum amount of exercise is important.

4. Small meals at frequent intervals of time.

5. Keep a check on her weight.

6. Easily digestible food is preferred more

7. Foods that help avoid morning sickness.


Ideal diet plan

RDA (Recommended Dietary Allowances)

Energy – 2580 


Protein - 78g

Important nutrients–Iron, Calcium, Vitamin-A

At, we have helped thousands of clients transform their lives and feel stronger, more energetic and definitely more confident in how they look and feel, by improving their relationship with food!

Renu Puri Senior Nutritionist at

Renu PuriCo-Founder at niwiM.Sc. in Foods & Nutrition

Renu Puri, a skilled expert with an M.Sc. in Foods & Nutrition, is dedicated to making India healthier through her initiative - niwi. Drawing from years of experience in providing computer training to top corporate clients in software and IT, Renu realized her true passion lies in promoting health and wellness. This led her to establish niwi, where she combines her expertise in technology with her love for nutrition. niwi specializes in understanding the deep rooted behavior patterns surrounding nutrition. Renu and her team offer personalized diet counseling, helping clients not only understand what to eat but also why. What sets niwi apart in a crowded industry of nutrition services is Renu's ethos of nurturing client's eating patterns and fostering a healthy relationship with food.

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