Rakshita Mehra on Nutrition in Pregnancy: Expert Tips for Expecting Mothers (Part-1)

Rakshita Mehra: Hi, my name is Rakshita Mehra. I am a clinical nutritionist and dietitian by profession with five years of experience. I am a dedicated dietitian with a strong passion for maternal and child health. My focus lies in guiding women through the beautiful and critical stages of pregnancy, lactation, and early childhood nutrition. I believe that proper nutrition during these phases lays the foundation for lifelong health. With evidence-based practices and a compassionate approach, I help expecting mothers, new parents, and growing children achieve optimal well-being. From managing pregnancy-related challenges like nausea or gestational diabetes to designing age-appropriate pediatric meal plans, I strive to make nutrition both accessible and enjoyable for every family I work with.

Rakshita Mehra: My inspiration to pursue a career in nutrition and dietetics came from a deep curiosity about the powerful connection between food and health. Growing up, I observed how small dietary changes could significantly impact energy levels, mood, and overall well-being. However, it was witnessing the impact of proper nutrition during pregnancy and childhood that truly moved me. I realized that nourishing a mother or a child does not just impact their present—it shapes their future. That sense of purpose, combined with a desire to empower others with the right knowledge, led me to this fulfilling path.

Rakshita Mehra: What drew me toward pregnancy nutrition was the realization that this stage is one of the most nutritionally demanding and transformative periods in a woman’s life. I was deeply moved by how significantly nutrition can impact not only the mother’s health but also the baby’s growth, development, and long-term well-being. This dual responsibility—to nourish two lives simultaneously—felt both powerful and sacred. As I studied more, I saw the gaps: widespread myths, misinformation, and a lack of personalized care. Many women enter pregnancy unsure about what to eat, how to manage symptoms like nausea or fatigue, or how to address concerns like gestational diabetes and nutrient deficiencies.

In today’s fast-paced world, pregnancy nutrition deserves more attention than ever. With rising lifestyle disorders, fertility issues, and processed food consumption, it is crucial to support women with evidence-based, empathetic guidance. Good nutrition in pregnancy is not just about weight gain or calorie counting—it is about fostering a healthy pregnancy, smoother delivery, and giving a child the best possible start in life. I believe that by focusing more on this stage, we can reduce complications, support maternal mental health, and empower families to make informed choices right from the very beginning.

Rakshita Mehra: Proper nutrition during pregnancy plays a vital role in supporting the health and well-being of both the mother and the baby. For the mother, a balanced diet helps maintain energy levels, supports healthy weight gain, reduces the risk of complications such as gestational diabetes, anemia, and preeclampsia, and aids in postpartum recovery. It also helps manage common pregnancy symptoms like nausea, fatigue, and constipation.

For the baby, maternal nutrition is the foundation for healthy growth and development. Key nutrients like folic acid, iron, calcium, iodine, DHA, and protein are essential for brain development, organ formation, bone health, and a strong immune system. Inadequate nutrition can increase the risk of low birth weight, premature delivery, developmental delays, and chronic conditions later in life.

Furthermore, emerging research shows that a mother’s diet can influence the baby’s food preferences and metabolic health long after birth. Good nutrition also plays a role in supporting emotional health, reducing the risk of perinatal depression, and enhancing the overall pregnancy experience. In short, nutrition during pregnancy is not just about feeding two—it is about building the foundation for lifelong health.

Rakshita Mehra: When someone is expecting, the first point of contact is usually their gynecologist or obstetrician, who confirms the pregnancy, monitors fetal development, and manages any medical conditions or risks. Once the pregnancy is established, most gynecologists recommend seeing a nutritionist or dietitian, especially if the mother has specific health concerns such as being underweight, overweight, or having diabetes, thyroid issues, anemia, or digestive problems.

However, a mother-to-be can also directly approach a qualified nutritionist—even before conceiving or immediately after a positive test—for preconception planning or early nutritional guidance. Early intervention ensures proper nutrient intake from the start, which is crucial in the first trimester when many key fetal developments occur. In ideal care, the gynecologist and nutritionist work together to support the mother’s health and the baby’s development throughout pregnancy and beyond.

Rakshita Mehra: In India, it is common for pregnant women to follow diet advice from well-meaning friends, relatives, or online sources without consulting a qualified professional. While such advice may be rooted in tradition or personal experience, it can be risky because every pregnancy is unique, and nutritional needs vary based on factors like body type, medical history, trimester, lifestyle, and existing health conditions.

During pregnancy, the body experiences intricate hormonal and metabolic changes. A diet that worked for someone else might lack essential nutrients like folic acid, iron, calcium, or protein, or may include foods that worsen conditions like gestational diabetes, thyroid imbalance, or acidity. For instance, blindly increasing ghee or dry fruit intake may lead to unhealthy weight gain or digestive discomfort if not tailored properly.

Additionally, cultural myths—such as avoiding certain fruits or eating for two—can lead to unnecessary restrictions or overconsumption. Following such non-personalized diets can increase the risk of nutrient deficiencies, low birth weight, complications during delivery, and delayed postpartum recovery.

That is why it is crucial to seek evidence-based, individualized nutritional guidance during pregnancy to ensure the safety and well-being of both mother and baby.

Rakshita Mehra: In today’s digital age, there is an overwhelming amount of advice on Google, Instagram, and YouTube about what to eat during pregnancy. While some of this information can be helpful, much of it is generalized, unverified, or even unsafe, especially for expectant mothers. What works for one person online may not suit another’s body, health conditions, or stage of pregnancy.

That is where the value of consulting a qualified nutritionist comes in. A nutritionist does not just give you a list of foods—they provide personalized guidance based on your medical history, blood reports, symptoms, trimester, lifestyle, and food preferences. We assist you in distinguishing myths from facts, identifying nutrient deficiencies, managing pregnancy symptoms, and ensuring both mother and baby receive the proper nourishment when needed.

Unlike social media, a nutritionist offers ongoing support, monitors your progress, and adjusts your plan as your pregnancy evolves. It is not just about diet—it is about education, confidence, and care tailored to you. In a sensitive phase like pregnancy, personalized, science-backed advice is not a luxury—it is a necessity for a healthy journey and a strong start for your baby.

Rakshita Mehra: When seeking to consult a nutritionist, especially during pregnancy, selecting the right professional is essential. Here is what to look for:

Qualifications to Look For:

• Recognized degree in Nutrition and Dietetics (B.Sc., M.Sc., or PG Diploma)

• Registration with a professional body (like the Indian Dietetic Association or a state council)

• Specialization or experience in maternal and child health, if you are pregnant or planning to conceive

• Updated knowledge—look for someone who follows evidence-based practices, not outdated myths

Red Flags to Avoid:

• Making guarantees or quick-fix promises (like “lose weight in seven days” or “perfect pregnancy with this one diet”)

• Offering the same diet to everyone without understanding your health history or lab reports

• Pushing unnecessary supplements, detoxes, or commercial products

• Reluctance to work alongside your gynecologist or healthcare team

Above all, the right nutritionist will listen to you, respect your preferences and medical conditions, and create a realistic, sustainable plan. They will be a supportive partner in your journey—not just a diet chart provider.