Healthy diet in pregnancy

Foods to focus on during pregnancy:

Protein: Most women need 80+ grams of protein every day for healthy pregnancy. Some research shows lower risk of preclampsia and other complications with adequate protein, and some women report less morning sickness when they consume this much protein.
Fats: This is often the biggest hurdle for many women, but consuming adequate fats is absolutely vital to baby’s organ and brain development. Women should focus on healthy sources like milk ,butter, eggs, olive/oil, coconut/oil, nuts, limited dairy, etc.
Vegetables and Fruits: Vegetables and fruits have a rich source of vitamins, minerals and fiber that are helpful during pregnancy. Eating green leafy vegetables can also help raise Vitamin K levels.
Water: A woman’s blood volume actually increases during pregnancy and her body has to supply fluid to replenish the amniotic fluid the baby is in. Drinking enough water (usually around a gallon a day) can help fight off morning sickness and also helps prevent constipation.

Foods to avoid during pregnancy and breastfeeding:

Caffeine: It certainly isn’t necessary, and is best avoided. If you do consume caffeine, limit to one cup a day and not from soda.
Processed Foods: Processed foods also offer little nutrition and can lead to constipation and blood sugar instability which can cause morning sickness.
Vegetable Oils and Fats: Vegetable oils and other omega-6 fats are foreign to the body and there is no need for them. They have even been linked to cell mutation and cancers, and should especially be avoided by pregnant women due to the rapid cell development of the unborn baby.
Grains and Sugars: Pregnant women should focus on the most bioavailable and dense sources of nutrition, which means choosing meats, fats, and vegetables/fruits over grains, sugars and baked goods.