- Nutrition is a matter of balance. What, How and When to eat are the three aspects to be kept in mind. There is no need to make a drastic change in your diet; but to beget a healthy baby, a balanced, nourishing and safe diet is essential. Here, it is good to understand the classification of foods into three broad categories: Sattvic, Rajasic and Tamasic. Sattvic foods are easy to digest and help nourish the seven Dhatus/Tissues of the body. These seven tissues are Plasma, Blood, Muscle, Fat, Bone, Marrow/Nerve, and Reproductive tissue that support the structure of the body. These foods also help in the formation of the Ojas which is responsible for vitality, strength, health, immunity and the emotional wellness of the Mom and baby.
Rajasic foods give us the energy we need to accomplish, create, and achieve our goals. Rajasic foods include sharp spices and stimulants; like Coffee, Tea, Meat, Fish and Eggs. Excess of Rajasic foods over-stimulate the body and excite strong emotional qualities making the mind restless. Eating in a hurry is also considered Rajasic. 
Tamasic foods are the unhealthiest. The Prana is withdrawn, and a sense of inertia sets in. The body's resistance to disease is destroyed. Alcohol, Tobacco, stale reheated foods, Caffeine, Sodas, over-eating and food prepared in a negative environment are considered Tamasic. 
Pregnancy may bring with it many issues like Constipation, Acidity, Swelling, Lethargy, Sleeplessness, Hypertension or Gestational Diabetes. Choose a diet that includes non-processed food, Milk, Ghee, locally sourced fresh greens, fruits and vegetables. Also include whole grains and nuts, Jaggery with a moderate amount of spices. These will provide one with necessary Protein, Calcium, Iron, Folate and other micro nutrients. A craving for food will arise as pregnancy advances. It is true that nutrient needs increase, but look to maintain the energy intake between 1800 to 2200 calories per day. Eat six to eight smaller wholesome meals to keep blood glucose levels steady. A balanced diet along with exercise and meditation, a short nap, walking and pursuing hobbies will help through this period. 
In addition, note:Indian masalas are a source of micro nutrients, so use them liberally depending on the climate where you live in. - Milk, Curds and Paneer can help with Calcium requirements.
- Citrus fruits can nourish your body with Vitamin C.
- Lentils are a high source of Protein.
- Fats like Desi Ghee can help with better absorption of Vitamin D, so use this liberally.
- Gain carbohydrates from wholesome grains, and supplement with Cereals and Millets for all vitamin requirements.
- Make sure to be well hydrated, drink enough water, coconut water and fresh fruit juice. Cut off sodas completely.
- A glass of warm milk with turmeric or nutmeg powder can help with sleep.
- Unrefined foods like brown rice, Oatmeal etc. can help with constipation.
- Avoid processed foods totally as they have high salt content that can increase blood pressure.
- Avoid Tamarind or such sour foods if you have swelling or acidity.
- Take supplements in consultation with your Doctor
- Eat in a calm and peaceful surrounding with awareness, where food is seen as carrier of life force. This will help with better digestion.
- Always aim to eat meals between sunrise and sunset. The Jatara Agni, responsible for all digestive and metabolic processes, is at its strongest at this time.
Remember that pregnancy is a temporary phase. We all know that what we eat, is what we are. Hence a diet planned and consumed with love and awareness will surely help the body, a temple. In this dwells your consciousness, a part of the larger supreme consciousness.
