It is natural to gain some weight during pregnancy. Since pregnancy This is a time of anabolism, women should eat more than they normally do. But caution is also advised. “To ensure proper weight gain and perfect nutrition for pregnant women, the diet must consist of complex carbohydrates, lean protein and high-quality fats,” said nutritionist and lifestyle educator Karishma Chawla.

“So it is important to have a balanced diet rather than indulging in cravings to justify overeating or poor quality eating,” she added.

Essential nutrients include:

* Calcium: dark green leafy vegetables, Bok choy, tofu, legumes, figs, low-fat milk and dairy products

* Vitamin B12: animal feed

* Iron: legumes, dark green leafy vegetables, animal feed, whole grains

* Folic acid: dark green leafy vegetables, legumes

* Zinc: nuts, whole grain products, animal feed

* Omega 3: flax, walnuts, fish

Avoid:

* Using cravings to justify poor nutritional calories

* Refined flour

* Processed or packaged foods

*Alcohol

*Tobacco

* More than 300 mg of caffeine / day

* Artificial sweeteners

* Raw eggs

Raw eggs provide plenty of nutrition. (Source: Getty Images / Thinkstock)

* Raw seafood

* Serving too much food at once (meal)

* Consumption of foods with strong flavors

* Any food that you are allergic, intolerant or averse to

* Medication unless prescribed by a doctor

Good foods for pregnant women are

* Complex carbohydrates like Jowar, Bajra (winter), Nachni or Ragi, Rajgira, oats, Andean millet and brown rice

* Sources of protein such as eggs, lean meat (chicken + fish), skimmed milk, skimmed milk, dals, legumes, nuts, seeds and protein shakes (no artificial sweeteners)

* Good fats like coconut oil, ghee, oily fish, flax, raw nuts and seeds

* Fruits rich in fiber such as apple, pear, orange, lime, guava, berries, peach, and plum

* Vegetables like dark greens like spinach, fenugreek, cruciferous vegetables (drop this if you feel gassy) like cabbage, cauliflower, broccoli

* *Food that stimulates the intestines like fermented vegetables like cabbage, cauliflower, carrot, and cucumber. Others like turmeric, ginger, rosemary, garlic, and basil.

* Colon soothing drinks like lime water, apple cider vinegar, and fennel water

* Gut friendly foods like high fiber foods are considered the best foods for pregnant women as they prevent blood sugar spikes, ensure constant energy levels, and also nourish the good bacteria that live within us and ensure a healthy population of the gut bacteria that are critical for passing on to the newborn.

Have a Healthy Pregnancy Using These Tips. (Source: Getty Images)

Guidelines for pregnant women

* *exercise regularly

* Be as active as possible

* Avoid empty calories

* Constipation guidelines: good water absorption, good fiber: fruits + vegetables + salads + whole grains + legumes and dried fruits – plums + apricots

* To avoid heartburn: avoid greasy food or fried foods and have small frequent meals

* To overcome morning sickness: Consume complex foods high in carbohydrates

* Nutritious snacks between meals instead of indulging in junk food

*Well Hydration: May contain liquids such as skimmed milk, buttermilk, coconut water, and lime juice

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