You’re pregnant. You’re glowing, and you feel great. No wonder—you’re eating for two now, and your weight gain is around 25-30 pounds. But what else are you doing for the baby?
Well, for starters, you’re probably eating healthily and trying to keep weight gain at bay. We’ve got a list of foods that pregnant women should be eating regularly to ensure a healthy pregnancy and the growth of the baby. And yes, they should also include these foods in their diet if they’re not pregnancy specific.
Nutritional Information
Pregnant women need more calcium, folic acid, iron, and protein than normal. A balanced diet of the four main food groups should be eaten daily. These include whole grains, lean sources of protein such as poultry and fish, fruits and vegetables, and fats such as healthy oils.
List of Foods to Eat When Pregnant
Limit intake of foods high in fat, salt, and sugar. This includes fatty meat, full-fat dairy products, processed foods, and added sugar. Also, avoid alcohol intake during pregnancy due to its potential harm to the developing fetus.
1. Legumes
Legumes are a great source of nutrition for pregnant women. That’s because they’re an excellent source of protein, calcium, folate, vitamin B6, and vitamin B12, as well as dietary fiber and folate.
One way to do that is by adding legumes to your meals liberally and eating them at different times of the day. This will help you get more varieties of nutrition in one meal. Additionally, you can try incorporating legumes into your diet by making dishes such as lentils with vegetables or beans Burgers.
Additionally, folic acid is found in legumes and should be included in a healthy pregnancy diet. This vitamin helps support the development of the neural tube and fetus, as well as healthy blood folate levels. You can also enjoy legumes for their iron, magnesium, and potassium content. These essential minerals can help support healthy pregnancy and fetal development (1).
2. Sweet Potatoes
Sweet potatoes are a healthy snack and an excellent source of nutrients important for pregnant women. They are high in vitamins A, C, and E as well as folate, potassium, and vitamin B6. Additionally, sweet potatoes contain dietary fiber and potassium, both of which are essential for healthy pregnancy outcomes (2).
Sweet potatoes are a great snack or lunch idea for pregnant women. They can be served warm or cold and make a healthy substitute for meat dishes.
3. Eggs
Eggs are a healthy food for pregnant women and can be eaten as part of a balanced diet. A pregnancy diet should include foods containing protein, vitamins and minerals to support a healthy pregnancy.
Pregnant women should ensure that eggs are cooked until both the white and yolk are solid. Eggs contain folate and vitamin B12, which supports the development of the baby’s brain and nervous system. They also contain calcium and phosphorus, which help keep bones healthy and lean tissues healthy and elastic.
Eggs can be a healthy replacement for fats in the diet because they are low in calories and gram for gram, they provide more lean protein than other foods. Eggs are an excellent source of vitamin D, which is important for bone health during pregnancy. Egg whites contain negligible amounts of dietary cholesterol, making them an acceptable option for pregnant women who are worried about their intake of this nutrient.
4. Dairy Products
Dairy products such as low-fat milk, yogurt, cheese, fromager frais, and yogurt contain essential nutrients for pregnant women and their unborn babies. These foods provide calcium, vitamin D, phosphorus, protein, vitamins B12 and B2, folate, iodine, and other minerals and vitamins.
Dairy alternatives such as soya drinks and yoghurts can be consumed but should be unsweetened and calcium-fortified to ensure they provide the same nutritional benefits as dairy foods. Unpasteurized cheeses should also be avoided during pregnancy as they may contain harmful bacteria. Eating a variety of healthy foods from all four main food groups is important for pregnant women. This includes full-fat dairy products daily to provide them with essential nutrients and amino acids.
5. Salmon
As a source of fatty fish omega-3s, salmon is a healthy addition to pregnancy diet. In particular, docosahexaenoic acid (DHA) provides essential nutrients for the development of the baby’s nerve and brain tissues. It is recommended to eat 8 to 12 ounces (two to three servings) of salmon per week while pregnant. This can provide vital nutrients such as vitamin D, iodine, and protein.
6. Broccoli
Broccoli and dark, leafy greens like spinach, and kale are packed with essential vitamins and minerals such as vitamin A, C, and K, calcium, iron, and folate. Including green vegetables like broccoli in your diet helps ensure a good intake of iron and folate, which are essential for healthy bones and red blood cells. This nutrient helps prevent constipation due to its high fiber content.
Eating a variety of colorful fruits and vegetables helps you and your baby get a balanced diet that is rich in vitamins, minerals, fiber, antioxidants, and other healthy fats. This helps you to avoid folic acid deficiencies during pregnancy.
Also, Broccoli and dark leafy greens prove to be excellent sources of vitamin A as well. These nutrients help keep your skin healthy and ward off common skin problems like acne
7. Lean Meat
Eat lean meat, such as poultry, pork tenderloin, and fish 2-3 times per week. Include lean proteins in your diet to support healthy pregnancy, weight gain and development. Lean meats are around 95 to 98 percent fat-free and a good source of B vitamins, iron, and zinc. They are low in calories but provide protein and healthy fats to help you meet your body’s needs.
8. Berries
Berries are the perfect snack option for pregnant women, as they’re packed with essential nutrients and are low in calories. They also have a low glycemic index, making them easier to digest than other foods. This makes them a great snack option for those with diabetes. In particular, blueberries, raspberries, goji berries, strawberries and acai berries are all recommended fruit choices for pregnant women.
9. Whole Grains
When you’re pregnant, whole grains are an important source of energy, fiber, iron, and B vitamins for both you and your baby. In addition to these essential nutrients, whole grains also contain minerals such as folic acid, calcium, potassium, and vitamin E. A healthy diet is vital for fertility and healthy pregnancy outcomes, so the best foods for getting pregnant are whole grains, healthy fats, and proteins.
Whole grains can be a great way to boost nutrient intake and improve overall eating habits. By eating whole grains regularly, you can help improve your overall health and reduce the risk of chronic diseases such as heart disease and diabetes.
Additionally, whole grains have been linked to a reduced likelihood of weight gain during pregnancy. Of course, healthy eating isn’t about following a strict diet; it’s about incorporating healthy whole grains into your daily eating habits.
10. Avocados
Avocados are a great source of folate, vitamin K, healthy fats, and minerals. They also contain high levels of monounsaturated fats and antioxidants that can benefit pregnant women. Avocados may help reduce nausea and improve morning sickness by providing essential nutrients and vitamin E.
Vitamin E helps prevent inflammation in the body and may help relieve symptoms of pregnancy-related nausea and vomiting. Avocados are a good source of dietary fiber and potassium, both of which can help keep a pregnant woman full and satisfied. In addition, avocados contain folic acid, which has been shown to reduce the risk of neural tube defects in unborn babies.
Finally, avocados are a delicious snack option that provides essential nutrients to pregnant women. So why not incorporate them into your pregnancy diet?
11. Dried Fruits
Dried fruit can offer a healthy alternative to fresh fruit for pregnant women, providing various vitamins, minerals, and antioxidants. Eating a variety of dried fruit can help increase intake of calories and nutrients, which is important during pregnancy.
Prunes are a great option for constipation relief because they contain dietary fiber and potassium, both nutrients vital to a healthy pregnancy. Additionally, prunes can help reduce the risk of heart disease and diabetes by helping to regulate blood sugar levels.
However, pregnant women should limit or completely avoid candied dried fruit due to its high amount of natural sugar. Instead, moderate their intake of dried fruit by eating fruits that are low in calcium but high in vitamin C, such as oranges, red peppers, and lemons.
Finally, pregnant women should not skip meals or eat large amounts of dried fruit without consulting with their doctor first. This is because it could lead to nausea or constipation.
12. Water
Pregnant women should drink about 2-3 liters of water daily on average. This intake is sufficient to keep the body hydrated, prevent constipation, and reduce the risk of urinary tract infections (UTIs).
Water intake during pregnancy can also help prevent nausea and weight gain. A balanced diet with adequate servings of healthy foods such as fruits, vegetables, dairy products, lean meats, and whole grains will provide plenty of fluid.
Pregnant women should avoid caffeine and artificial sweeteners. These ingredients can have a negative influence on weight gain and nutrient intake for the developing fetus.
Vitamin D deficiency can also affect water balance, which can affect cognitive performance during pregnancy. Thus, it’s important for pregnant women to get enough vitamin D from dietary sources or sunlight exposure.
Why is eating right important during pregnancy?
Eating healthy food during pregnancy is vital for the mother’s health and the baby’s development. A healthy diet includes whole grains, lean sources of protein such as poultry, fish, and beans, fruit, vegetables, and low-fat dairy foods. Eating balanced meals with a well-rounded mix of nutrients can support healthy weight gain and help manage pregnancy symptoms such as nausea, vomiting, and constipation.
During pregnancy, it’s important to consume adequate calcium to prevent osteoporosis in the future. This can be ensured by eating calcium-rich foods such as kale, broccoli, sardines, tofu, yogurt, kale chips, or calcium-fortified foods.
It’s also vital to limit salt intake as too much sodium can lead to water retention and swelling of the abdomen. Additionally, eating healthy foods during pregnancy can reduce the risk of premature births and low birth weight babies. Consult a nutritionist for more specific guidance on how to eat healthy food during pregnancy.
Conclusion
Eating healthy foods during pregnancy can help improve your folic acid intake and support fetal development. Some healthy foods to eat include lean meat, poultry, fish, eggs, low-fat dairy products, soy products, leafy green vegetables, yogurt, whole grains, fruit, and vegetables.
You should also limit alcohol intake as well as caffeine-containing beverages. Besides eating healthy foods during pregnancy, you must also practice a healthy lifestyle. A balanced diet and healthy habits like exercising and getting enough rest can improve your pregnancy outcomes.
FAQs
1. What is the best food for a pregnant woman?
During pregnancy, focus on a balanced diet rich in folate, iron, calcium, protein, and essential vitamins. Incorporate fruits, vegetables, whole grains, lean proteins, and dairy products for optimal nutrition.
2. What is pregnancy super foods?
Pregnancy superfoods include leafy greens (rich in folate), fatty fish (omega-3 fatty acids), dairy products (calcium), lean proteins, and whole grains. These provide essential nutrients crucial for fetal development.
3. Which food is good for baby growth in pregnancy?
For baby growth during pregnancy, focus on foods rich in nutrients like folate (leafy greens), iron (lean meats, beans), calcium (dairy), omega-3 fatty acids (fatty fish), and protein (lean sources).
4. Which fruit is best in pregnancy?
Berries, especially strawberries, blueberries, and raspberries, are excellent choices during pregnancy. They provide essential nutrients like vitamin C, fiber, and antioxidants, contributing to maternal and fetal well-being.