Written by Feba Maryann 

A healthy lifestyle and diet are always an integral part of leading a happy life. It becomes even more important when you are pregnant. 

Now you have a small human inside you, depending on you to nourish him or her. It is thought that it takes an excess of 55,000 calories to have a healthy baby at birth. Although this sounds like a lot, it really is not. On a daily basis this comes down to around 300 extra calories each day, which is roughly equal to a bowl of cereal or oatmeal. 

Pregnancy and raising a child is not about knowing everything but about constantly learning, adapting to situations, and embracing changes in your routines. 

Get Your Vitamins And Minerals Right 

During your first trimester your body’s vitamin and mineral requirements tend to shoot up. It is vital for you to take these to ensure a safe delivery, healthy baby and your good health as well. 

Iron, Folic acid, Calcium, Vitamin D, DHA and Iodine play key roles in the development of your baby during pregnancy. Dairy, seafood and leafy greens are your real MVPs during pregnancy, as they contain all of these essential nutrients. However, while having sea. Seafood ensure it has low mercury content and restrict consuming more than 12 ounces of seafood a week. 

Consult your doctor to check if you need to take any supplements for nutrients that your diet lacks in. 

Stay Hydrated 

“Water is the elixir of life.” – This statement especially makes sense when you are pregnant. Staying hydrated is essential to healthy foetal development.  

Dehydration during pregnancy can cause a number of serious complications including birth defects, difficulty in producing breast milk, low amniotic fluid, premature labor.  

Try to drink at least 8 glasses of water everyday. You can also drink other beverages like fruit juices or milk to stay hydrated. Avoid taking caffeine as it increases the urge to pee. 

Say No To Alcohol, Drugs And Smoking  

Yes, memes don’t lie. Taking alcohol and drugs while being pregnant can have serious repercussions on your baby.  

Studies have found that alcohol causes irreversible birth defects on the baby. There is no safe limit for alcohol or drugs during pregnancy. 

If you are taking strong pain medications or any other medications, consult your doctor right away to check if it is safe to consume them. 

Smoking during pregnancy, not only harms your health but also puts your child in danger. It has been linked to premature birth, low birth weight, miscarriage and lung related problems in newborns. 

Fibre Is Your Best Friend 

One of the most common obstacles to overcome during pregnancy is constipation. Constipation usually starts during the third trimester and lasts till delivery. Solution? Get enough fibre. Fibre ensures that your stool passes through your digestive system easier. 

Fibre rich foods also keep you full and thus prevents overeating junk food, keeping your weight in check. Additionally, fibre helps regulate blood pressure by slowing digestion of food. It reduces the chances of cardiac problems as it limits the amount of cholesterol absorbed by the body. 

So now where do you get fibre from? Eat lots of fruits and vegetables. Apart from providing your body with fibre, fruits and veggies also contain a ton of nutrients. Legumes and food grains are also excellent sources of fibre. 

Get Enough Protein 

Protein is a vital building block of the body and is found in all cells including skin, fingernails, hair, brain and heart. Getting enough protein is crucial as it ensures normal growth of the baby and a healthy weight. Besides protein also helps in repairing and strengthening your body. 

It is recommended to consume about 0.75g of protein a day for adults and an additional 6g per day for pregnant women. It is a good idea to add protein to every meal so that it is evenly distributed throughout the day. Protein keeps you full and thus prevents overeating and reduces the chances of unhealthy weight gain. 

Lean meat, poultry, egg, diary are all great sources of protein. If you are a vegan, legumes, grains, nuts and seeds are great sources of plant-based protein for you. 


Maintaining a good healthy diet increases your chances of having a healthy baby. The goal should be to achieve a balanced diet that contains veggies, fruits, protein, carbs and healthy fats. Avoid following fad diets during pregnancy as they may do more harm than good.