What are the best foods to eat during pregnancy?

Highly nutritious foods to eat when you’re pregnant. What you eat during pregnancy affects your energy and well-being.

It may also directly affect the health and development of your baby. Since calorie and nutrient needs are increased, it is very important that you choose nutrient-dense, healthy foods.

So having a proper diet plan is one of the vital things every pregnant woman should take care of.

Let’s begin with the list of best food a pregnant women should eat during pregnancy.

1. Dairy Products

First start with the dairy products. Dairy products contain two types of high quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, various B-vitamins, magnesium and zinc.

Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women .

It contains more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support digestive health..

People who are lactose intolerant may also be able to tolerate yogurt, especially probiotic yogurt .

2. Legumes

This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts.

Legumes are excellent plant-based sources of fiber , protein, iron, folate (B9) and calcium, all of which the body needs more of during pregnancy.

Folate is one of the B-vitamins (B9). It is very important for the health of the mother and fetus, especially during the first trimester.

Legumes are great sources of folate, fiber and many other nutrients. Folate is a very important nutrient during pregnancy, and may reduce the risk of some birth defects and diseases.

3.Sweet potatoes

Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in the body.

Vitamin A is essential for growth, as well as for the differentiation of most cells and tissues. It is very important for healthy fetal development .

Pregnant women are generally advised to increase their vitamin A intake by 10–40% .

However, they are also advised to avoid very high amounts of animal-based sources of vitamin A, which may cause toxicity when eaten in excess .

Therefore, beta-carotene is a very important source of vitamin A for pregnant women

4. Salmon

Salmon is very rich in essential omega-3 fatty acids.

Most people, including pregnant women, are not getting nearly enough omega-3 from their diet

Omega-3 fatty acids are essential during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA.

These are found in high amounts in seafood, and help build the brain and eyes of the fetus .

Yet pregnant women are generally advised to limit their seafood intake to twice a week (<340 g per week), due to the mercury and other contaminants found in fatty fish.This has caused some women to avoid seafood altogether, thus limiting the intake of essential omega-3 fatty acids.

However, studies have shown that pregnant women who eat 2–3 meals of fatty fish per week achieve the recommended intake of omega-3 and increase their blood levels of EPA and DHA

5 Eggs

Eggs are the ultimate health food, because they contain a little bit of almost every nutrient you need.

A large egg contains 77 calories, as well as high-quality protein and fat. It also contains many vitamins and minerals.

Eggs are a great source of choline. Choline is essential for many processes in the body, including brain development and health .

A single whole egg contains roughly 113 mg of choline, which is about 25% of the recommended daily intake for pregnant women (450 mg) .

6. Broccoli and Dark, Leafy Greens

Broccoli and leafy greens contain most of the nutrients that pregnant women need. They are also rich in fiber, which may help prevent or treat constipation.

These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.

Furthermore, broccoli and leafy greens are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion.

7.Lean Meat

Beef, pork and chicken are excellent sources of high-quality protein. Pregnant women need more iron, since their blood volume is increasing. This is particularly important during the third trimester .

Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which doubles the risk of premature delivery and low birth weight

Eating foods that are rich in vitamin C, such as oranges or bell peppers, may also help increase absorption of iron from meals.

8 . Fish Liver Oil

Fish liver oil is made from the oily liver of fish, most often cod.

The oil is very rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development .

Fish liver oil is also very high in vitamin D, which many people do not get enough of. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D

9. Berries

Berries are packed with water, healthy carbs, vitamin C, fiber and plant compounds.

They generally contain high amounts of vitamin C, which helps the body absorb iron.

Vitamin C is also important for skin health and immune function

10. Whole Grains

Eating whole grains may help meet the increased calorie requirements that come with pregnancy, especially during the second and third trimesters.

As opposed to refined grains, whole grains are packed with fiber, vitamins and plant compounds.

Oats and quinoa also contain a fair amount of protein, which is important during pregnancy.

11. Water

During pregnancy, blood volume increases by up to 1.5 liters. Therefore, it is important to stay properly hydrated.

The fetus usually gets everything it needs, but if you don’t watch your water intake, you may become dehydrated.

Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood and reduced memory

12. Dried Fruit

Dried fruit is generally high in calories, fiber and various vitamins and minerals.

One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.

Therefore, one serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron and potassium.

Eating well at the time of pregnancy is necessary and you must consult your at regular time intrval for diet plan and health chekup.

You can also read other important things to eat during pregnancy from Dietkundali

Huda Shaikh

Clinical Dietitian

67w ago

Following a proper pregnancy diet is essential for the baby’s growth. Every mom- to-be should be educated on the benefits of eating nutrient rich food and maintaining a healthy diet for the whole nine months of pregnancy.

But what are the most essential foods to eat during pregnancy ? Here is a low down on the various things expecting mothers should know:

What are the big 5 nutrients I should be taking?

Iron , Folic Acid, Zinc, Calcium and Fibre.

An iron supplement is essential as only 10% of iron from your diet gets absorbed. To increase its absorption, take Vitamin C tablets; they boost iron absorption from the gut. Foods rich in iron are beets, green leafy vegetables like spinach, pomegranate, jaggery, cabbage, etc.

Folic Acid: This vitamin helps to reduce the neural tube defects like spina bifida by 70%. It is to be taken from conception up to the initial 6 weeks of pregnancy. It is extremely essential to maintain healthy brain and nervous system development of the baby. Foods rich in folic acid are lentils, beans, nuts, citrus fruits and green leafy vegetables. Opt for folic acid supplement if you are not particularly fond of your greens.

Zinc deficiency during pregnancy is associated with growth defects and premature delivery. Zinc is commonly found in nuts and legumes, but is in abundance in meat and seafood.

Your Calcium requirement plays an important role in the second and third trimester when the teeth and bone growth of the baby is at its peak. The baby takes in calcium from the mother’s body so stack up on this important nutrient from dairy products, green leafy vegetables etc.

Fibre (found in vegetables, grains and fruits) is important for increasing roughage to avoid problems like constipation due to piles.

The important 5 food groups that should not be neglected:

All pregnant women diet should contain these major 5 food groups for healthy baby growth.

Fruits – preferably fresh , but canned, frozen dried also count. 100% juice will also do

Grains – oatmeal , bread, pasta

Vegetables – Prefer to use fresh produce

Proteins – meat, egg, poultry, peas, beans, nuts, seeds are all good sources of proteins

Dairy -The dairy group consists of milk and milk products like cheese, ice cream and yoghurt

Do I need omega 3 fatty acids?

Yes absolutely! Omega 3 fatty acids help in neurological development before birth and help to improve vision, language comprehension and memory in early childhood. It also helps to reduce post-delivery depression.

Walnuts, flaxseed oil and fish oil supplements are good sources of omega 3 fatty acids.

should I be ‘eating for two’?

The answer is no. More than half the pregnant women put on too much weight during pregnancy due to the ‘eat for two’ concept, raising chances of gestational diabetes in pregnancy and giving birth to grossly overweight babies and making the baby’s delivery very difficult. Maintain a healthy BMI (Body Mass Index) and eat only until you feel full and not more. If you’re pregnant with a single baby, you will need 340 calories extra per day in the second trimester and around 450 extra calories in the third.

what foods should i avoid during pregnancy?

Unpasteurized dairy products like raw milk and cheese, raw fish and meat may be harmful for the baby. Always eat cooked food.

Avoid fish like mackerel, shark or other big seawater fish type that may contain high levels of mercury

Commercially produced, processed foods should be avoided due to their high salt and sugar content

Alcohol in any quantity is harmful for the baby as it crosses the placenta affecting the baby’s growth

Smoking during pregnancy should be discontinued and resumed only after the obstetricians approval

Find more information at Visit.

Terra Greens

works at Terragreens

39w ago

1. Fruits and Vegetables:

Fruit and vegetable intake can be divided into five portions per day. These can be consumed in the form of juice, canned, frozen, dried or fresh. Makes sure whenever possible opt for organic food. It is the best choice of food a woman can have during pregnancy.

Organic food is free from pesticides, synthetic fertilizers, and non-organic feed. Fruits and vegetables contain plenty of vital nutrients, especially Folic acid and Vitamin C which are crucial in each step of pregnancy.

Hence, fruits like oranges grapes and vegetables like broccoli, tomatoes, etc., must be a part of the regular diet. Fresh fruits and vegetables contain fibre and fibres help in digestion and help to prevent constipation.

2. Milk and Dairy Products:

Calcium is a must have during pregnancy. It is necessary for the mother to be to have milk and dairy products on regular basis. A developing foetus needs calcium for building strong bones, normal blood clotting, and nerve function.

If an adequate amount of calcium is not supplied through food, the calcium from the mother’s bones is utilized to meet the daily need. Hence, food products like milk, cheese, yogurt, etc., form an important part of the food during pregnancy.

3. Protein Supply:

Growing Foetus is in need of an abundant quantity of proteins during the second and third trimester. So, food items such as whole grains, legumes, cereals, soya and beans should be included in the diet so as to fulfil the essential requirement of protein.

These protein rich sources also contain vitamin B and iron. Iron is necessary as it increases oxygen carrying capacity of the body, thus, reducing symptoms like weakness, fatigue, etc.

4. Whole foods and Starches:

Whole foods are nutritious and healthy. Whole grain products provide vital nutrients like iron, all forms of Vitamin B, fibre and some protein.

The starchy foods are an important source of energy. The whole food contains fibres necessary to keep the digestive system healthy. Foods like whole grain bread, chapattis made from multi-grain atta, sweet potatoes, breakfast cereals, rice, oats, and cornmeal should be included in the diet.

5. Prenatal Vitamins and Minerals:

The main source of vitamins and mineral nutrients needed during pregnancy can be supplied via diet. Green leafy vegetables, potato, tomatoes, peanuts provide vitamins like vitamin B6, Niacin etc. Fruits like watermelon, grapes are rich sources of vitamin C and B6. Vitamin E can be obtained from Safflower oils, raw wheat germs, whole wheat flours and spinach.

Foods which are high in sugar and fats should be consumed as little as possible. It is advisable to buy organic food, free of chemicals and sludge. It can nourish both the mother and the baby inside in a holistic and healthy manner. Quality organic foods are available at various leading stores. Details are available at TerraGreens.

Neha Maheshwari

Blogger at MyToothless, India

47w ago

1. Dairy Products

Dairy products are a great source of calcium and Protein ( both Casein and Whey). It also has high amounts of phosphorus, B Vitamins, Magnesium and Zinc.

Magnesium is helpful is relieving swelling and thus pain caused by it.

Yoghurt, is a good source of probiotics which are really important to pregnant women. Probiotics helps maintain good vaginal health by balancing the amount of good bacteria in the vagina. Any imbalance can lead to infections.

Probiotics also help improve digestive health and reduces risk of preeclampsia and gestational diabetes.

Do AVOID any unpasteurised milk or soft cheese ( Amul Cheese spread has soft cheese too,) They harbor harmful bacteria called listeria which can harm your body.

2. Sweet Potatoes

Sweet Potatoes are an excellent source of Vitamin A. It is the richest source of Vitamin A among all the foods on this planet.

Vitamin A is essential for growth of cells and tissues of the fetus and also in human beings. Therefore, pregnant women are advised to increase their Vitamin A intake by 10–40%.

Sweet potatoes are an excellent source of beta-carotene. About 100–150 grams (3.5–5.3 oz) of cooked sweet potatoes fulfills the entire RDI.

Furthermore, sweet potatoes contain fiber, which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility. Fiber also helps with digestive problems in pregnant women (problems increases during pregnancy due to increased pressure and less space for both stomach and small intestine.

3. Dark, Leafy Greens

Dark, green vegetables, such as kale and spinach, contain fiber, vitamin C, Vitamin K, vitamin A, calcium, iron, folate and potassium.

Furthermore, leafy greens are rich in antioxidants. Antioxidants are really important during pregnancy since it strengthens the immune system which is already overburdened with a new responsibility to protect the fetus.

Green leafy vegetables can also prevent low birth weight.

Read benefits of leafy greens Dark Green Leafy Vegetables for Pregnant Moms

4. Legumes

Legumes includes lentils, peas, beans, chickpeas, soybeans and peanuts.

These foods are excellent plant based sources of fiber, protein, iron, folate (B9) and calcium, all of which the body needs more of during pregnancy.

Folate is one of the B-vitamins (B9). It is very important for the health of the mother and fetus, especially during the first trimester.

However, most pregnant women are not consuming nearly enough folate which can increases baby’s risk of neural tube defects and infections.

One cup of lentils, chickpeas or black beans may provide from 65–90% of the RDA

Furthermore, legumes are generally very high in fiber. Some varieties are also high in iron, magnesium and potassium.

5. Salmon

Salmon is very rich in essential omega-3 fatty acids.Most people, including pregnant women, are not getting nearly enough omega-3 from their diet.

Omega-3 fatty acids are essential during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA.

Omega-3 fatty acids help in brain and eye development of the fetus. Salmon is also a good source of Vitamin D, which helps in healthy bone development.

Seafood has high amount of Mercury so it’s better that you have it 2–3 times a week.

Fish Oil (good quality) works good too. You can try this brand made especially for pregnancy – Garden of Life, Oceans Mom, Prenatal DHA, Strawberry Flavor, 30 Softgels

Read this blog to know about the fishes to avoid during pregnancy- Mercury Levels in Fish: Fish to Avoid While Pregnant

6. Whole Grains

Eating whole grains may help meet the increased calorie and nutrition requirements which keep on increasing as you move further along in pregnancy.

Whole grains are packed with fiber, vitamins and plant compounds.

Oats and Quinoa are the best to have during pregnancy. Read more about different whole grains you need to have in this BabyCentre blog: Grains in your pregnancy diet | BabyCenter

Whole Grains are also rich in Magnesium, B Vitamins and Fiber – some nutrients which generally pregnant women don’t consume as much as they need to.

7. Dried Fruit

One serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron and potassium.

Prunes are rich in fiber, potassium, vitamin K and sorbitol. They are natural laxatives, and may be very helpful in relieving constipation.

Dates are high in fiber, potassium, iron and plant compounds. Regular date consumption in the third trimester may help facilitate cervical dilation and reduce the need to induce labor.

Read this amazing study which shows how consumption of 4–5 dates regularly during last trimester reduces the need of induction and augmentation and delivers safe pregnancy outcomes – The effect of late pregnancy consumption of date fruit on labour and delivery.

8. Water

During pregnancy, blood volume increases by up to 1.5 litres. Water is really important so as to maintain appropriate blood flow and deliver all the nutrients to the fetus.

Dehydration can also causes cramps (increase pain of Braxton Hicks contractions), anxiety, headaches and stress.

You should drink at least 2–3 litres of water everyday.

9. Berries

Berries are packed with water, healthy carbs, vitamin C, fiber and plant compounds.

They generally contain high amounts of vitamin C, which helps the body absorb iron.

Berries have a relatively low glycemic index value but are sweet. They are perfect substitute for dessert.

Normal placental function produces a lot of oxidative stress on the body, so it’s important that you keep your diet anti oxidant rich.

Read the importance of antioxidants here: The Importance of Antioxidant Micronutrients in Pregnancy

10. Avocados

Avocados contain a lot of monounsaturated fat which is important for the nourishment of the body from inside. When your skin becomes nourished from inside, appearance of stretch marks, itching and dryness will reduce by itself.

Avocados also help in reduction of leg cramps due to their high potassium content.

Due to their high fat content it helps in healthy build up of tissues in the fetus.

Amazing benefits of avocados: Benefits of Avocado for Pregnancy, Breastfeeding, and Beyond

This is just a list of superfoods which are more beneficial than others to have during pregnancy. It’s important to take proper care of your body during pregnancy. After all, you are what you eat.

Sapana

Parenting Blogger

36w ago

A pregnant woman’s diet should be rich in nutrients as she is eating for 2. It doesn’t mean the quantity should be doubled but the nutritions must be. To fulfill that requirement, a pregnant woman must avoid junk foods and less-nutritional food.

Foods to Eat during Pregnancy:

Fruits:

Pomegranate

Figs

Banana/Apple/Oranges

Vegetables

Spinach/Fenugreek Leaves/Dill Leaves /Amaranth

Moringa Leaves: Moringa leaves are super healthy for pregnancy and breastfeeding

Beetroot

Avocado

Broccoli

Milk