Pregnancy

Eating well in pregnancy

What to eat as your pregnancy grows, trimester by trimester. Every tip comes from the week by week guide.

Checked against ACOG, Cambridge University Hospitals NHS Trust, FSANZ and 8 more · How we source

Each tip shows the weeks it comes from, and its source is listed at the end of the page. For daily amounts of each nutrient, see the nutrient guides. To check one food, see Is it safe to eat?

First trimester, weeks 1 to 13

The week by week guide focuses on these nutrients in these weeks: Folate (B9), Iodine, Vitamin B12.

Key nutrients

Continue folic acid daily.Week 2
Continue folic acid. This is the most critical window for neural tube development.Week 3
Warm milk is a good source of calcium. A pinch of turmeric (haldi) is a common Indian tradition, though there's no clinical evidence it adds a health benefit in this amount.Week 4
Include curd/dahi for probiotics.Week 9
Dal-chawal for complete protein.Week 9
Warm milk before bed is a good calcium source. Turmeric is a traditional addition without a proven added benefit at this dose.Week 10

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Paneer for calcium and protein.Week 11
Increase protein with dal, paneer, and curd.Week 12
Include ghee in rotis for healthy fats.Week 12
Sattu drink for protein and cooling.Week 13

Foods and drinks

Ginger tea (adrak chai). There's some evidence ginger may help reduce nausea.Week 5
Light foods like idli or upma.Week 5
Coconut water for hydration.Week 5 Week 12
Moong dal khichdi: light and nutritious.Week 6
Soaked almonds (4 to 6 daily).^⁠1Week 6
Buttermilk (chaas) is a light, easy-to-digest drink.Week 7

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Ragi (finger millet) porridge.Week 7
Snack on dry fruits: almonds, cashews, walnuts.Week 8
Seasonal fruits: guava, apple, orange.Week 9
Dry fruit ladoo for energy.Week 10
Sabudana khichdi for energy.Week 13
Continue daily soaked almonds.Week 13

How and when to eat

Stay well hydrated.Week 1
Light, home-cooked meals.Week 3
Avoid raw/undercooked food and unpasteurised dairy as a precaution.Week 3
Limit caffeine to under 200mg/day.^⁠3Week 3
Prefer home-cooked food over outside/street food, to lower the risk of foodborne illness.Week 5
Sip jeera water or ginger tea. Ginger has some evidence for easing nausea.Week 8
Eat light khichdi for easy digestion.Week 8

Second trimester, weeks 14 to 27

The week by week guide focuses on these nutrients in these weeks: Iron, Calcium, Vitamin D.

Key nutrients

Ragi dosa for calcium.Week 14
Coconut chutney for healthy fats.Week 14
Milk is a good calcium source. Mishri (rock sugar) is a traditional sweetener with no added nutritional benefit.Week 14
Banana is a good source of potassium and a light bedtime snack. NHS notes gentle foot/calf stretches are the best-evidenced way to ease leg cramps.Week 18
Fiber-rich foods: oats, whole wheat, fruits.Week 23

Foods and drinks

Fresh fruit juice: no packaged.Week 15
Buttermilk (chaas) for digestion.Week 16
Warm dal-rice for easy digestion.Week 17
Fresh lime water (nimbu pani).Week 17
Isabgol if constipated (with doctor's ok).Week 23
Coconut water for hydration.Week 23

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Cold milk or mishri for heartburn.Week 25
Light soups: tomato, spinach.Week 26
Ghee rice for easy digestion.Week 26
Banana and dates are nutritious snacks. NHS notes gentle stretching is the best-evidenced way to ease leg cramps.Week 27

How and when to eat

Avoid excessive tea/coffee.Week 15
Avoid fried, oily street food.Week 19
Fresh home-cooked meals over outside food.Week 20
Season to taste. Ask your doctor before restricting salt.Week 22
Control sugar intake: reduce mithai.Week 24
Light dinner: khichdi or dalia.Week 25

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Avoid late-night snacking.Week 25
Avoid heavy fried foods.Week 26
Increase water intake.Week 27

Third trimester, weeks 28 to 42

The week by week guide focuses on these nutrients in these weeks: Iron, DHA (omega-3), Calcium.

Key nutrients

Extra calcium: ragi, milk, paneer, nachni.Week 29
Protein-rich diet: dal, egg, paneer, chicken.Week 30

Foods and drinks

Warm ghee milk at bedtime.Week 29
Dry fruit mix for snacking.Week 30
Warm water with lemon in the morning.Week 30
Light khichdi for dinner.Week 31
Desi ghee with warm milk.Week 32
Warm soups for dinner.Week 33

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Dates, almonds for sustained energy.Week 34
Barley water for hydration.Week 35
Warm soups and broths.Week 36
Nimbu pani for hydration.Week 36
Ghee in warm milk.Week 37 Week 39 Week 40
Ghee in moderation with meals.Week 38
Fresh fruits for energy.Week 39

How and when to eat

Small, frequent meals for heartburn.Week 28
Avoid heavy, spicy foods at night.Week 28
Light, warm meals preferred.Week 29
Avoid gas-producing foods at night.Week 30
Plenty of warm fluids.Week 31
Light, nutritious meals: avoid heavy dal.Week 32

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Small frequent meals: stomach compressed.Week 34
Avoid heavy, oily foods.Week 34
Light, easy-to-digest meals.Week 35
Avoid heavy rice at night.Week 35
Light meals only.Week 37
Keep energy snacks ready for labor.Week 37 Week 40
Easy-to-digest meals.Week 38
Pack labor snacks: dates, banana, glucose biscuits.Week 38
Light foods may feel more comfortable now. Many people naturally eat less in the days before labour.Week 39
Keep dates, banana, coconut water ready.Week 39
Light, easily digestible meals.Week 40
Stay hydrated: coconut water, buttermilk.Week 40
Stay well-hydrated.Week 41
Follow doctor's pre-labor diet instructions.Week 42
Stay hydrated.Week 42
Light, energy-giving foods.Week 42
Labor snack bag ready.Week 42

Foods to avoid and limit

Each food opens its own page with what every official source says about it. The food safety guide gives the reason behind each.

Avoid

Acesulfame potassium (Ace-K): Not recommended in pregnancy (Indian label warning)
Alcohol (wine, beer, spirits): Avoid
Aloe vera (juice / gel by mouth): Aloe taken by mouth may be unsafe
Ashwagandha: Avoid
Aspartame: Not recommended in pregnancy (Indian label warning)
Caesar dressing / eggnog (raw-egg foods): Avoid if made with raw egg

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Ceviche: Avoid (raw fish)
Cookie dough / raw cake batter: Avoid raw dough and batter made with raw egg
Premade deli salads (coleslaw, potato salad): Avoid premade deli salads
Energy drinks: Not recommended in pregnancy (Indian label warning)
Fish oil / cod liver oil: Do not take cod liver oil
Fresh / unpasteurised juice: Avoid unless pasteurised or boiled
Hot dogs: Avoid unless heated until steaming hot
King mackerel: Avoid (highest mercury)
Liquorice (mulethi): Avoid liquorice root
MSG / Ajinomoto: Not recommended in pregnancy (Indian label warning)
Plant-sterol / stanol spreads: May not be appropriate in pregnancy (Indian label warning)
Raw (unpasteurised) milk: Avoid
Raw oysters: Avoid
Sashimi: Avoid (raw fish)
Soda / carbonated drinks: ICMR-NIN: avoid carbonated drinks
Soft-serve ice cream: Avoid (FSANZ)
Tilefish: Avoid Gulf of Mexico tilefish
Unwashed fruit and vegetables: Wash all fruit and vegetables
Game meat / venison: Avoid

Limit

Atlantic mackerel: Best Choice, within oily-fish limits
Canned tuna: Limit: light tuna is a Best Choice; NHS cap of 4 cans a week^⁠3
Carp: Good Choice: 1 serving a week^⁠35
Chamomile tea: Limit herbal teas to 4 cups a day^⁠3
Coffee: Limit caffeine to 200 mg a day^⁠3
Cola: Limit (caffeine); ICMR-NIN says avoid fizzy drinks

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Dark chocolate: Counts towards the 200 mg caffeine limit^⁠3
French fries / chips: Choose oven chips lower in fat and salt
Green tea: Counts towards the 200 mg caffeine limit^⁠3
Grouper: Good Choice: 1 serving a week^⁠35
Herbal tea (general): Limit to 4 cups a day; avoid liquorice root^⁠3
Herring: Best Choice, within oily-fish limits
Milk chocolate: Counts towards the 200 mg caffeine limit^⁠3
Peppermint tea: Limit herbal teas to 4 cups a day^⁠3
Salmon: Best Choice, within oily-fish limits
Sardines: Best Choice, within oily-fish limits
Snapper (red snapper): Good Choice: 1 serving a week^⁠35
Sugar: Limit to 25 to 30 g a day^⁠20
Tea / chai: Limit caffeine; not with meals or IFA tablets
Trout (freshwater): Best Choice, within oily-fish limits
Tuna steak (fresh tuna): Limit to 2 steaks a week; avoid bigeye^⁠3

Browse week by week

Each week page has its own eating tips, alongside how your baby is growing.

Related guides

Sources (40)

1. NHS, Have a healthy diet in pregnancyOpen source Back to text
2. NHS, Vitamins, supplements and nutrition in pregnancy; CDC – Folic AcidOpen source
3. NHS, Foods to avoid in pregnancyOpen source Back to text
4. NHS, Have a healthy diet in pregnancy (calcium from dairy)Open source
5. NHS, Vomiting and morning sicknessOpen source
6. NHSOpen source
7. ACOG, NHS general pregnancy caffeine guidanceOpen source
8. NHSOpen source
9. NHSOpen source
10. NHS, Water, drinks and hydrationOpen source
11. NHSOpen source
12. WHO, guidance on sodium intakeOpen source
13. WHO, Healthy diet (limit free sugars)Open source
14. ICMR-NIN, Dietary Guidelines for Indians (2024)Open source
15. NHS, Indigestion and heartburn in pregnancyOpen source
16. Cambridge University Hospitals NHS Trust, Rosie Hospital: Latent (early) labourOpen source
17. NHS, Your antenatal appointmentsOpen source
18. FSSAI, Food Safety and Standards (Labelling and Display) Regulations, 2020 - Compendium Version VIII (09.09.2025), Reg. 9 (warnings/declarations)Open source
19. NHS, Drinking alcohol while pregnantOpen source
20. ICMR-NIN, Dietary Guidelines for Indians 2024Open source Back to text
21. FSANZ, Pregnancy and healthy eatingOpen source
22. NIH NCCIH, Herbs at a Glance: aloe-veraOpen source
23. NIH NCCIH, Herbs at a Glance: ashwagandhaOpen source
24. US FDA, Dairy and Eggs (Food Safety for Moms-to-Be)Open source
25. US CDC, Safer Food Choices for Pregnant WomenOpen source
26. US FDA, Eating Out & Bringing In (Food Safety for Moms-to-Be)Open source
27. FSANZ, Food safety for vulnerable peopleOpen source
28. FSANZ, Raw fish dishesOpen source
29. US CDC, Preventing Listeria InfectionOpen source
30. FSANZ, Listeria in foodOpen source
31. FSSAI, Food Safety and Standards (Food Products Standards and Food Additives) Regulations, 2011 - Chapter 2.10 Beverages (Version 3, 07.05.2025): standards for carbonated and non-carbonated caffeinated beveragesOpen source
32. NHS, Pregnancy vitamins and supplementsOpen source
33. US FDA, Fruits, Veggies and Juices (Food Safety for Moms-to-Be)Open source
34. US FDA, Ready-to-Eat Foods (Food Safety for Moms-to-Be)Open source
35. US FDA / US EPA, Advice about Eating Fish (For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1 - 11 Years)Open source Back to text
36. NIH NCCIH, Herbs at a Glance: licorice-rootOpen source
37. US FDA, Meat, Poultry & Seafood (Food Safety for Moms-to-Be)Open source
38. NIH NCCIH, Herbs at a Glance: chamomileOpen source
39. NIH NCCIH, Herbs at a Glance: green-teaOpen source
40. NIH NCCIH, Herbs at a Glance: peppermint-oilOpen source