Best Foods to Eat When You Are Pregnant

Jun 04, 2019

Pregnancy is a crucial time for the to-be mother and in case it is the first time, one wants to ensure they provide the baby with the best. Everyone around the lady wants to ensure she gets the best to eat and has the best care possible. If one would have A list of foods to eat during pregnancy, it would be great for the mother and the baby. For a healthy pregnancy, from start to finish, the mother's diet must be well-balanced and nutritious at the same time. This means that the mother consumes the right balance of proteins, fats, and carbohydrates from a variety of plants, vegetables, and fruits. Here is a list of foods to eat during pregnancy that the mother can blindly follow.


Eggs are a must-consume during pregnancy as they are a huge source of protein. The amino acids that build up protein are responsible for building cells in the mother as well as the baby's body. They are also a source of vitamins, minerals, and choline. Choline helps in the development of the baby's brain and spinal cord to ensure healthy childbirth.

Lean Meat

Lean meat is again an excellent source of protein that is great for the mother and the baby. The best would be to purchase fat-free lean meats with high choline content. Pregnant must avoid other forms of meat high deli meats, hot dogs, sausages, etc. as they may harm the baby's health. In fact, it also has a risk of infection from the bacteria and parasites such as toxoplasma, listeria, salmonella which is dangerous during pregnancy.

Green Leafy Vegetables

Green Leafy Vegetables like Spinach, swiss chard, kale, broccoli are high in vitamins (A, C and K) and folic acid which is helpful for the growing fetus. Also, it is extremely easy to increase greens in one's diet as they can be a part of nearly everything one consumes. Be it smoothies, omelets, stir-fries, omelets or simply salads, they fit in everywhere.


Legumes like beans, chickpeas, and others are high on the protein content and for those who do not consume meat, legumes are a great source. They also are a good source of iron, fiber, calcium, and zinc which is something the growing fetus really needs. Zinc is an essential mineral known to help with the lower risk of preterm delivery, birth weight, and prolonged labor.

Orange Juice

Orange juice constitutes essential nutrients including folate, vitamin C, and potassium. Folate and folic acid are great for to-be mothers as they prevent birth defects during early pregnancy, ensures a healthy pregnancy and even after the birth of a child. Moreover, the potassium content is significant in ensuring your muscle function, metabolism and overall health are all good. Also, the vitamin C in orange juice also helps in fighting the cold, absorb iron and keeps the baby's teeth and bones healthy.

Greek Yogurt

Both yogurt and greek yogurt are an excellent source of protein but Greek yogurt has twice the content. It is a great source of calcium and probiotics that ensure keeping the mothers' bones and skeletal health of the baby in good shape. It also decreases the risk of complications during pregnancy as it is probiotic.


Oatmeal is full of important nutrients like protein, fiber, and vitamin B6 which is great for consumption early morning. Oatmeals are whole grains which boost the energy levels especially when is having signs of morning sickness. The high fiber content in oatmeal helps to keep constipation at bay that is a common occurrence during pregnancy.


One of the richest sources of plant-based omega-3 fatty acids, they are essential if one is a vegetarian. They also boast of good protein and fiber content which is essential for the growth of the baby.

Sweet Potatoes

The orange color in sweet potatoes comes from carotenoids and plant pigments. The beta-carotene transforms into vitamin A once they enter our bodies. Vitamin A is very important for the differentiation of cells and the growth of the fetus. Besides this, they are an essential source of folic acids, fiber and vitamin C that help in the baby's growth.


Salmon is one of the few foods that contain the essential omega-3 fatty acids EPA and DHA. A good source of vitamin D, it ensures the brain and eye development in the growing fetus. This is also crucial for pregnant women as they often miss consuming an important constituent i.e., omega-3 fatty acids.

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