Pregnancy is one of the most wonderful phases in a mother's life. However, it means that the mother needs to take care of herself even more, and ensure that she is getting the right nutrition. This phase is also a transformative journey in itself, and building a healthy eating plan is an important part of ensuring you and your baby get the nutrients you need. So, what a mother needs is a well-rounded diet that can support your baby’s growth and development while keeping you healthy.

Here are 13 foods you must include in your diet during your pregnancy:

Dairy Products

Milk, cheese, and yogurt provide two high-quality proteins: casein and whey.

These proteins found in the dairy products are excellent sources of calcium, which supports your baby’s developing bones and teeth. Additionally, dairy is rich in phosphorus, magnesium, zinc, and B vitamins. Yogurt, especially Greek yogurt, is particularly beneficial as it often contains probiotics that aid digestion. Even if you're lactose intolerant, probiotic yogurts may still be an option.

Legumes

Lentils, beans, chickpeas, and peanuts, are plant-based powerhouses packed with protein, fiber, iron, folate, and calcium. Folate is crucial during the first trimester as it supports fetal development and reduce the risk of neural tube defects. Including legumes in soups, salads, or as hummus can give your body a nutrient boost.

Sweet Potatoes

Rich in beta-carotene, sweet potatoes convert to vitamin A in your body, which is vital for a baby’s organ development. They’re also high in fiber, promoting healthy digestion and reducing constipation—a common pregnancy concern. Roasted sweet potatoes make an excellent base for meals or snacks.

Salmon

This oily fish is a safe seafood option during pregnancy and a rich source of omega-3 fatty acids, which support fetal brain and eye development. Omega-3s may also help lengthen gestation periods. However, be mindful of sourcing to ensure the fish is free of contaminants like mercury.

Eggs

Eggs are a nutritional powerhouse, containing protein, fats, and essential vitamins and minerals. They’re especially rich in choline, a nutrient important for brain development and preventing spinal abnormalities in your baby. Incorporate eggs into wraps, scrambles, or salads for a versatile meal option.

ALSO READ: Why Prenatal Vitamins Are Beneficial For Your Baby?

Broccoli and Leafy Greens

Broccoli and dark leafy vegetables like kale and spinach are brimming with nutrients such as fiber, iron, calcium, folate, and potassium. These veggies are great for preventing constipation and promoting overall health. Add them to smoothies, soups, or pasta dishes if the taste is overwhelming.

Lean Meats

Lean cuts of beef, pork, and chicken are excellent sources of protein and iron, which are crucial for increasing blood volume and preventing anemia during pregnancy. Pairing iron-rich foods with vitamin C-rich options, like citrus fruits, can improve iron absorption.

Berries

Berries, such as blueberries, raspberries, and strawberries, provide a low-calorie yet nutrient-rich snack. They’re full of fiber, vitamin C, and antioxidants while being low on the glycemic index, which helps maintain stable blood sugar levels.

Whole Grains

Whole grains, including quinoa, oats, and brown rice, are rich in fiber, magnesium, and B vitamins. They also contain protein, making them a better alternative to refined grains like white bread. Try incorporating whole grains into bowls, porridge, or side dishes.

Avocados

Avocados are packed with healthy fats, folate, potassium, and vitamin E. These nutrients help support your baby’s skin and brain development while also reducing the risk of leg cramps during pregnancy. Add them to salads, smoothies, or use them as a creamy spread.

Dried Fruits

Dried fruits like prunes and dates are nutrient-dense and portable snacks. They provide fiber, potassium, and iron but should be consumed in moderation due to their high natural sugar content. Combine them with nuts for a healthy trail mix.

Fish Liver Oil

Fish liver oil is an excellent source of omega-3s and vitamin D, both of which are essential for fetal brain development and preventing preterm birth. However, consult your doctor before supplementation to avoid overconsumption of vitamin A, which can be harmful.

Water

Staying hydrated is vital, as your blood volume increases significantly during pregnancy. Drinking 8–12 cups of water daily can prevent dehydration, constipation, and urinary tract infections. Carrying a reusable water bottle can make it easier to stay on track.

Foods to Avoid During Pregnancy

Certain foods can pose risks due to bacterial contamination or toxins. Avoid raw or undercooked meat, fish, and eggs; high-mercury seafood; unpasteurized milk and juices; and processed foods with added sugars and unhealthy fats. Alcohol should be completely avoided to ensure your baby’s safety.

The State Task Force (STF) for Improving Sex Ratio in Haryana announced that couples with one or two living female children seeking another child through IVF must get a prior permission from a District Appropriate Authority. The decision came in the backdrop of state's sex ratio, which has gone up to 904 girls for every 1,000 boys till July 5 this year, from 903 last year.

But, does curtailing IVF right really make a difference? On the World IVF Day, Health and Me spoke to Dr Archana Dhawan Bajaj, a gynaecologist and IVF Expert at Nurture to know what she thinks about this recent decision.

Can You Know Your Child's Sex In IVF?

Dr Bajaj points out that when a couple conceives through IVF, a preimplantation genetic diagnostic (PGD) test is performed to screen the embryo for genetic abnormalities. However, it also determines its sex. While declaring a child's sex in India is illegal, she notes that, "activists and authorities claim that it is carried out discreetly in IVF clinics across the country."

She also explains that despite the law banning sex determination at birth, IVF doctors in various parts of the nation receive inquiries every month about PGD for sex selection, with 90% of them wanting a son. Dr Bajaj says, "They literally beg: 'We won't tell anyone, so please do it'."

Since sex determination is illegal in India, some wealthy couples avoid the laws entirely, by "opting for IVF treatment in countries where sex selection is legal, such as the UAE and Thailand", points out the doctor.

The question arise, if IVF also does not let couples in India predetermine the child's sex, then does curtailing their right to go for an IVF baby then make any difference? "Policies such as that of Haryana, which obligates couples who have children of the gender that they do not want, such as daughters, to apply to have IVF, are supposed to negate this trend among sex selection," explains Dr Bajaj.

While it’s understandable why such regulations have been introduced, this approach risks unfairly penalizing families and infringing on reproductive rights. "In India, laws prohibit sex selection in the context of IVF and pre-implantation genetic diagnosis (PGD). However, many doctors report that requests for sex selection, primarily for male children, remain common in clinical practice," she says.

So, What Should The Approach Be Like?

"Instead of placing restrictions on patients, the focus should shift towards tighter regulation of fertility clinics and stronger legal action against violations," points out the doctor. She says that long-term solutions lie in gender sensitization and public education, which address the root of gender bias rather than simply punishing families for their reproductive choices.

Imposing limitations based on the number of children or enforcing bans without broader reform can be counterproductive. "Such actions may breed fear and stigma, without actually changing the societal mindset. Real progress requires a balance—upholding ethical medical practices while respecting reproductive autonomy," she says.

The views expressed in this article are those of the doctor and do not necessarily reflect the views of Health and Me.

Pregnancy occurs when a sperm fertilizes an egg released during ovulation. The fertilized egg travels down the fallopian tube and attaches to the lining of the uterus, where it begins to grow. Ovulation typically occurs about 14 days before the start of the next menstrual period, making the days just before and during ovulation the most fertile window.

Experts suggest that the best time to conceive is during this fertile window, often spanning five to six days in the middle of the menstrual cycle. Factors such as age, lifestyle, medical history, and reproductive health play an important role in conception.

Once pregnancy is confirmed, ongoing medical care and regular monitoring are essential to ensure both maternal and fetal health. However, several complications may arise during pregnancy, even in otherwise healthy individuals.

Below are three common pregnancy-related complications and what to know about them.

Gestational Diabetes: Temporary but Significant Condition

What it is:

Gestational diabetes is a condition in which blood sugar levels become elevated during pregnancy. It is typically diagnosed between the 24th and 28th week of gestation and results from hormonal changes that impair the body’s ability to use insulin effectively.

Risks:

If left unmanaged, gestational diabetes can lead to several complications. These include high blood pressure during pregnancy, delivering a larger-than-average baby (macrosomia), and an increased likelihood of cesarean delivery. The baby may also face short-term issues like low blood sugar after birth and long-term risks such as obesity and type 2 diabetes.

Symptoms:

Often asymptomatic, but some individuals may notice increased thirst, frequent urination, fatigue, or nausea.

Management:

Management typically includes dietary changes, moderate physical activity, and frequent monitoring of blood glucose levels. In certain cases, insulin therapy may be required to maintain optimal blood sugar levels. Timely diagnosis and control are critical to preventing complications.

Preeclampsia: A Serious Hypertensive Disorder

What it is:

Preeclampsia is characterized by high blood pressure and signs of organ dysfunction, most commonly affecting the liver and kidneys. It generally occurs after 20 weeks of pregnancy but can also emerge in the postpartum period.

Risks:

If not treated, preeclampsia can progress to eclampsia, a condition marked by seizures. It also increases the risk of stroke, organ damage, placental abruption, and can result in preterm birth or restricted fetal growth.

Symptoms:

Signs include high blood pressure, protein in the urine, persistent headaches, visual disturbances, pain in the upper abdomen, nausea, and swelling—especially in the face and hands.

Management:

Treatment depends on the severity and the stage of pregnancy. For mild cases, blood pressure monitoring and medication may be sufficient. In more severe scenarios, early delivery may be necessary to protect the health of both mother and baby. Regular prenatal care is key for early detection.

Placenta Previa: A Structural Concern in Pregnancy

What it is:

Placenta previa occurs when the placenta partially or fully covers the cervix, which can obstruct the baby’s exit path during labor.

Risks:

This condition can lead to severe bleeding during pregnancy and delivery, potentially endangering both maternal and fetal health. It also increases the chances of preterm delivery and often requires a cesarean section.

Symptoms:

The primary symptom is painless, bright red vaginal bleeding in the second or third trimester. Some individuals may also experience mild cramps or contractions.

Management:

Management strategies depend on the extent of placental coverage and gestational age. These may include pelvic rest, reduced physical activity, hospitalization, or planned early delivery via cesarean section.

Importance of Early Monitoring

Early diagnosis and appropriate intervention can significantly reduce the risks associated with these complications. Routine prenatal checkups, diagnostic tests, and being alert to changes in the body help ensure timely management and improve outcomes for both the pregnant individual and the baby.

Being a parent can be an overwhelming task, kids running amok, household chores that take hours and ensuring the safety of everyone on the home. Combining all of these and trying to do everything at once is a herculean task, too much for a person to handle. Often in these times parents are looking for easier ways to take care of everything, starting with the child. It may seem easier to hand off your smartphone to ensure your child does not run around and stays entertained for a long time, but you could be making a big mistake that will eventually cause your child harm.

A new study published in the Journal of Human Development and Capabilities found that kids who received a smartphone before age 13 generally had worse mental health and overall well-being as young adults.

Early Smartphones Linked to Poorer Mental Health

Specifically, people aged 18 to 24 who got their first smartphone at age 12 or younger were more likely to experience:

• Suicidal thoughts
• Aggression
• Feeling detached from reality
• Difficulty managing emotions
• Low self-worth

Social Media's Harmful Influence

Researchers believe that getting early access to the often-toxic world of social media explains a big part of why young smartphone users had poorer mental health. When kids are very young, their minds are still developing, making them more easily affected by negative online environments. They might not have enough real-world experience to deal with what they see or experience online. Other things that contribute to these problems include cyberbullying, disrupted sleep (because they're on their phones late), and difficulties in family relationships.

"Mind Health Quotient" Scores of 100,000 Young Adults

The study looked at data from over 100,000 young adults globally as part of the Global Mind Project. Participants completed a questionnaire to measure their Mind Health Quotient (MHQ), which assesses overall well-being.

The results showed that young adults who got their first smartphone before their teenage years had lower MHQ scores. In general, the younger a person received their first smartphone, the worse their mental health and well-being were later on.

For example, about 48% of girls who got a smartphone at age 5 or 6 reported suicidal thoughts, compared to 28% of those who got one at 13. Girls with early smartphone access also tended to have lower self-image, self-worth, confidence, and emotional resilience. Boys, on the other hand, were more likely to show lower stability, self-worth, and empathy.

Contributing Factors

The study dug deeper to find out why this link exists. They found that early access to social media explained about 40% of the connection between getting a smartphone young and having worse mental health as a young adult. Researchers suggest that the way social media apps work, especially with their AI-driven recommendations, can push harmful content and make children compare their lives to seemingly perfect influencers, which can be very damaging.

Other factors also played a role: poor family relationships accounted for 13% of the link, disrupted sleep for 12%, and cyberbullying for 10%.

Calls for Action

Based on these findings, researchers are urging leaders to take a "precautionary approach," similar to how alcohol and tobacco are regulated. They recommend:

• Restricting smartphone access for children under 13.
• Making digital literacy education mandatory.
• Holding companies accountable for the effects of their platforms.

Some countries like France, the Netherlands, Italy, and New Zealand have already banned or limited cell phone use in schools. In the U.S., several states have also passed laws to limit or ban smartphones in schools.

While the study cannot directly prove that early smartphone access causes poorer mental health, researchers emphasize that the evidence is strong enough to warrant taking preventative action now. They point out that smartphones are not the only cause of declining mental health in young adults, but they play a significant role.