Nutritional Needs For A Healthy Pregnancy By Nutrition Consultant Kolkata

Apart from mind and body wellness, it is crucial to understand the importance of proper nutrition during pregnancy. Pregnancy albeit being a beautiful transition for a woman, can be extremely stressful. This is the reason why proper nutritional requirements should always be met for pregnant women.

Maintaining a healthy diet during pregnancy is very important. A pregnant woman has increased nutritional needs as she has to take care of the nutrition for two. Good nutrition during pregnancy ensures the healthy development of you and your fetus.

This is why nutrition consultant in Kolkata prefers to prepare nutrition charts and diet plans for pregnant mothers to ensure a healthy pregnancy. Here are the following nutrients that your body requires during this beautiful phase: 


This important mineral is important for building the bones and teeth of the baby. Pregnant women need to consume enough calcium to maintain her and the baby’s health. At least three to five servings of calcium is needed for proper nutrition. The food sources for calcium are-

  • Milk
  • Yogurt
  • Cheese
  • Eggs
  • Tofu
  • Green leaves like kale


Proteins help with the baby’s growth by ensuring the proper growth of fetal tissue as well as the brain and helps by rapidly multiplying cells for proper functioning. It also develops antibodies for a strong immune system along with making enzymes and hormones.

Another important function of proteins is to increase blood supply and transporting oxygen through the blood to your baby.

You should consume at least three servings of protein daily. Here are the sources of good protein-

  • Beans, pulses & nuts
  • Cottage cheese
  • Milk
  • Yogurt


Pregnancy requires a lot of energy, hence carbohydrates are essential. Carbohydrates provide the necessary energy for both the mother and the baby. Carbohydrate-rich foods along with the fibers help in digestion as well. The carbohydrate-rich foods are-

  • Whole grains
  • Bananas
  • Potatoes & sweet potatoes
  • Rice
  • Legumes (chickpeas, baked beans, lentils, etc)
  • Oats

Fruits and Vegetables

Fruits and vegetables are extremely healthy during pregnancy. You get essential nutrients from fruits and vegetable like Vitamin C and Folic Acid. Healthy fruit and vegetable ideas are-

  • Oranges
  • Grapefruits
  • Broccoli
  • Tomatoes
  • Brussel sprouts


A little fat is needed for a healthy pregnancy. Healthy fatty acids like omega-3 and omega-6 as well as fat-soluble vitamins like A, D, E & K are important for the developing fetus.  Healthy fat foods that can be consumed during pregnancy are-

  • Purslane Leaves
  • Almonds
  • Avocado
  • Walnuts
  • Flaxseeds


Iron increases the blood flow in the body with the help of sodium, potassium, and water. It also helps the red blood cells to deliver enough oxygen to the baby. Here are good sources of protein-

  • Citrus fruits
  • Dried beans
  • Peas
  • Dark green leafy vegetables
  • Dried fruits
  • Eggs

Folic Acid

One of the major benefits of Folic acid or Folate is that it helps in reducing the risk of neural tube defects (a birth defect of the brain & spinal cords). You must consume 400 to 600 mg of folic acid daily. You can get folic acid from these food sources-

  • Nuts
  • Legumes
  • Orange juice
  • Green leafy vegetables
  •  Eggs

Pregnancy is very delicate and it is important to maintain the expecting mother’s optimum health. Apart from proper nutrition, mothers should also get proper sleep and exercise. A bright answer to the pregnancy woes for new mothers is a Maternity Wellness Program.

A maternity wellness program is essentially a personalized session-based program in which new mothers are given proper counseling and instructions related to all aspects of the pregnancy.

The program integrates an expecting mother’s nutrition plan, stress management and hormonal shifts, prenatal lactation education, tips on baby care and postnatal diet management.

Apart from being a nutrition consultant, Vidhi Beri is also a certified holistic health coach and Lactation Educator. A highly esteemed professional and a pioneer in her field, Vidhi Beri tries to help through new mothers and expecting mothers through her various successful programmes. Visit her website to know more about her.