Foods To Eat While Pregnant: Nutrition Value And More

by Alisha Matthew, Nutritionist
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Healthy food is highly essential to keep the body healthy and active. Especially a pregnant woman must take care of her diet to stay strong and promote the healthy development of the fetus.

Creating a healthy diet plan with loads of nutritious food makes it easier for pregnant women to feel full and get sufficient nutrition.

While focusing on diet, it’s crucial to create a mixture of different high nutrient supplying foods that may promote a smooth pregnancy period.

Hence, this article will list some of the best foods to add to your diet to fulfill your nutritional needs during pregnancy.

Best Foods To Have While Pregnant

  1. Lean Meat

    Lean meat is highly beneficial to a pregnant lady as it may fully fulfill the day’s protein requirements.

    The protein-packed food sufficiently supplies amino acids responsible for the muscular growth of the mother and the baby. Moreover, lean meat may make you feel full and maintain your blood sugar level.

    Pregnant women consuming lean meat also get sufficient iron, which is essential for enhancing the baby’s red blood cell supply and brain development.

    Iron may also help avoid anemia in the mother, a common disease during pregnancy.

  2. Avocados

    Avocados are highly delicious and nutritious fruit to consume during pregnancy. They contain higher monounsaturated fatty acids that make them taste buttery and soft.

    Avocado is a multivitamin fruit highly rich in fiber, Vitamin C, Vitamin K, Vitamin E, potassium, Vitamin B (folate), etc. These nutrients may help in the overall growth of the fetus during pregnancy.

    The higher content of healthy fat may promote the building of the baby’s skin, brain, and tissues. Moreover, folate may help avoid deformities like neural tube defects, Spina bifida, etc., in the growing baby.

    On the other hand, potassium in avocado may benefit the mother in avoiding cramps during pregnancy.

  3. Lentils

    Lentils could be the savior for vegetarians to fulfill their protein needs during pregnancy. Lentils may supply you with sufficient proteins and iron essential for the day.

    Alongside protein, the legume may offer B vitamin folate and fibers to the body, necessary for the healthy growth of the mother and the baby.

    You may know that folate is an essential nutrient that may help avoid neural abnormalities. Moreover, folate may play a significant role in developing the baby’s brain and nervous system.

    The high fiber content of lentils may prevent constipation issues in the mother and improve her digestion during pregnancy.

  4. Walnuts

    Walnuts contain adequate amounts of plant-based omega-3 fatty acids. Consuming walnuts during pregnancy may help to reduce oxidative stress and improve neurogenesis.

    Moreover, it may help in the healthy brain development of the fetus. The walnuts also contain high amounts of fiber, manganese, and protein that may benefit multiple metabolic activities.

    Moreover, pregnant women experience elevated blood pressure during the third trimester. Eating a few kernels regularly may help to maintain blood pressure.

  5. Dried Fruit

    It is said that dried fruit contains similar nutritional values to that of fresh fruits. Moreover, dried fruits offer optimum nutrition like vitamins, minerals, and fibers without water and low-sugar content to pregnant women.

    Different dry fruits may fulfill a variety of national requirements of the body. Prunes are highly rich in potassium, fiber, and Vitamin K, which may reduce the constipation problems in pregnant women.

    Similarly, dates contain iron and other plant compounds that may benefit several metabolic activities.

  6. Yogurt

    Yogurt could be the best food to have during pregnancy as it may help make the baby strong. Yogurt contains a high amount of calcium essential for growing bones and the functioning of nerves and muscles of the developing fetus.

    Apart from calcium, yogurt has high amounts of protein, iodine, and folate that may induce the baby’s healthy growth. Moreover, it contains several microbes that may prevent stomach problems and yeast infections.

  7. Banana

    Banana is a healthy fruit to eat during pregnancy. The high carbohydrate and sugar content of bananas makes them an instant energy booster for the mother.

    The B vitamins in bananas may help reduce nausea and morning sickness issues commonly faced during pregnancy. Moreover, bananas are highly fibrous that may promote good digestive health in the mother.

    Every banana contains a mix of healthy nutrients like folic acid, iron, vitamin B6, etc. These essential nutrients may help in the brain development of the growing baby.

  8. Eggs

    Eggs are an easy and excellent source of protein highly recommended during pregnancy. Each egg contains protein and several other vitamins and minerals like Vitamin D, Vitamin E, Vitamin K, Selenium, Choline, etc.

    Vitamin D content in eggs may have a significant role in the building of the bones. Moreover, the vitamin may help enhance the fetus’s immune system.

    Eggs are rich in choline which may help in the development of the nervous system and brain development. The egg’s nutritional content may help the mother balance the cholesterol level.

    But, it is advised that pregnant women with cholesterol issues must avoid egg yolk.

  9. Sweet Potatoes

    Sweet potatoes are sweet, delicious, and rich in starch, vegetables essential for a healthy pregnancy.

    Sweet potatoes are highly rich in a beneficial compound, beta carotene, which further converts into a beneficial compound called vitamin A (retinol).

    Vitamin A is an essential compound to improve eye health and vision. Moreover, it may help build a strong immune system and promote muscular growth in the baby.

    Alongside beta carotene, sweet potatoes contain high amounts of fibers that may help keep the mother feeling full for a long time.

    Additionally, the fibrous vegetable may control blood sugar spikes and digestive issues.

  10. Broccoli And Leafy Vegetables

    Green vegetables are always a great source of nutrition for all. Broccoli and leafy vegetables are the food items that offer multiple essential nutrients required for fetus development and improve the mother’s health.

    Broccoli and leafy vegetables contain a reservoir of vitamins and minerals like vitamin C, Vitamin K, Vitamin A, potassium, calcium, folate, iron, fibers, etc.

    These nutrients may play a significant role in keeping the mother’s digestive system healthy. Moreover, consuming leafy greens may diminish the risk of low birth weight issues during delivery.

  11. Berries

    Berries are tiny packets of nutrients that a pregnant lady would love to eat. Generally, pregnant women may eat a variety of berries like strawberries, raspberries, blueberries, acai berries, etc.

    These berries are highly filled with water, healthy carbohydrates, fiber, Vitamin C, and multiple antioxidants.

    Moreover, the glycemic index value of berries is low, hence, they barely contribute to increased blood sugar levels. Berries could be a great snack and may curb midnight cravings quickly during pregnancy.

    Additionally, the low calorie of berries may help keep the body weight balanced.

  12. Water

    Drinking plenty of water is highly recommended during pregnancy. Irrespective of the food you eat, drinking sufficient water is a compulsory task to keep the body hydrated and improve digestion.

    Water offers multiple benefits to pregnant women as it may help to avoid constipation issues and the risk of developing urinary tract infections.

    Moreover, it may reduce the chances of premature labor or birth.

Create A Good Mix Of Food

To stay healthy, you should never rely on one type of food like carb-rich foods. Creating a good mix of food to get various nutrients in optimum amounts is essential.

  • Consider Eating Vegetables

    Vegetables are a great source of multiple nutrients beneficial for growth. Mostly, vegetables are low in fat, cholesterol, and calories that may help keep you fit and strong.

    They contain a high amount of fiber essential for good digestion and blood sugar levels. Moreover, different vegetables contain various vitamins and minerals beneficial for different metabolic activities.

  • Eat Sufficient Protein

    During pregnancy, it is crucial to fill your plate with protein-rich foods. Proteins could be highly helpful in promoting the baby’s growth and making the mother strong and energetic.

    Moreover, good protein intake may enhance the healthy development of the baby’s brain and heart.

  • Eat More Grains

    A woman should eat more grains, like wheat, oats, cereals, etc., during pregnancy. These grains contain high amounts of fiber, iron, folic acid, Vitamin B, etc., that may contribute to the physical growth of the fetus.

    Moreover, grains may help avoid several health conditions like constipation and hemorrhoids that commonly occur during pregnancy.

  • Fruits Are Good

    Fruits contain a wide variety of nutrition that may help keep both mother and baby healthy. Moreover, fruits may fulfill the sugar needs of a pregnant woman.

    But, be cautious regarding abnormal weight gain or increased blood sugar due to fruit consumption.

Conclusion

During pregnancy, nourishing the fetus with adequate nutrition is essential for normal growth.

Hence, to supply essential nutrients, you must take care of your regular diet by filling the diet plan with the food mentioned above. You aren’t bound to include or consume all of them at once to keep yourself fit.

You should mix different fruits, veggies, and other sources of nutrients for the baby’s healthy development. Moreover, shuffling the food items or dishes may always keep your taste buds active.