Foods to Eat when Pregnant

Foods to Eat when Pregnant

Eating a nutrient-rich and healthy meal is essential when you are pregnant. It provides enough nutrients to you and your baby’s development. A poor diet may lead to several complications during pregnancy. When pregnant, focus on eating whole and nutritious foods packed with vitamins, minerals, proteins, and healthy fats. Here are a few foods you need to eat when pregnant.

Dairy products

During your pregnancy, you need to eat protein and calcium-rich foods. Milk, yogurt, and cheese are packed with these two essential nutrients. Phosphorus, zinc, magnesium, and vitamins are all found in dairy products.

Greek yogurt contains probiotic bacteria. Probiotic bacteria are necessary for good gut health. However, if you are lactose intolerant – consult your doctor before consuming these dairy products.

Plant-based protein source

Peas, lentils, chickpeas, soybeans, and peas all are plant-based protein sources. These leguminous plants provide protein, magnesium, potassium, fiber, calcium, and folate. Folate is required throughout the pregnancy for proper nourishment of the baby.

Adding legumes to your daily diet may help you achieve your daily folate requirements. However, you must consult your doctor before adding these legumes besides supplements.

Sweet potatoes

Sweet potatoes are a rich source of beta carotene. Beta carotene is converted into vitamin A inside our body. Vitamin A is required to properly nourish the baby. These sweet potatoes are also rich in fiber. It makes you feel full for a long time and reduce blood sugar. Constipation is common during pregnancy. Fiber also helps to relieve it. 


Seafood contains a variety of nutrients and healthy fats. Salmon is high in omega-3 fatty acids. It aids in the development of the brain and eyes of the fetus. Seafood has a high amount of mercury like shark, marlin, and swordfish. But you can still consume salmon as it is safe and contain vitamin D too. It is essential for bone health and also boosts immunity.


Eggs – a rich source of every essential nutrient. It contains several vitamins, minerals, proteins, calcium, and fats. Choline is part of eggs, and it is important for the brain functioning of the fetus. It also helps to avoid birth defects in babies.

A single egg has over 80 calories and is high in nutrients. When pregnant, you can include eggs in your everyday diet. Try different methods to cook healthy meals with eggs. Add them to your breakfast toast or make wraps for dinner.

Leafy green vegetables

Leafy green vegetables are a must-have food during pregnancy. Spinach, kale, mustard greens, and arugula are rich in fiber, vitamins (A, K, C), calcium, iron, potassium, and folate. Adding leafy green vegetables will provide you with enough amount of nutrients. It may also prevent you from gaining excess weight during pregnancy due to the consumption of unhealthy products.

Animal-based protein

Iron, choline, and vitamins are required throughout the pregnancy. Lean beef and chicken are rich sources of these nutrients. Iron is essential for the production of red blood cells. During pregnancy, you need to add more iron-rich foods to your diet to avoid anemia.

Whole grains

Avoid white bread, pasta, and rice during your pregnancy. Replace these food items with whole grain products like oats, quinoa, barley, and brown rice. These are a rich source of fiber, magnesium, and vitamins.


Avocadoes are a rich source of vitamins, potassium, copper, fiber, folate, and monounsaturated fatty acids. This exceptional fruit can be added to your daily diet in several ways. Due to their nutrient content, avocadoes are an exceptional choice to add during pregnancy.


There are numerous health benefits of eating nuts. A handful of nuts provide enough amount of vitamins, minerals, folate, iron, potassium, and fiber. Do not add more than one serving of nuts during pregnancy. Always consult your doctor before adding them to your diet.

Fish liver oil

Fish liver oil is a rich source of omega 3 fatty acids. It is required for the proper brain functioning and eye development of the baby. 1 tablespoon of fish liver oil provides recommended doses of vitamin D, A, and omega 3 fatty acids.

Aside from all of these nutritious meals, you may also add a variety of other foods with your doctor’s permission. Stay hydrated, exercise regularly, and avoid stress during pregnancy.

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