pregnant food

15 Nutritious Foods Every Pregnant Women Should Eat

Maintaining a healthy lifestyle and eating habits during pregnancy is very important. During this period our need more vitamins,nutrients, and minerals. We might need extra 300-500 kcal everyday and diet that doesn’t include the most important vitamins can negatively affect a baby.Poor eating habits can also result in pregnancy or birth complications. Plus,eating nutritious and healthy food will ensure our and baby’s health and it’s going to be easier to lose the weight gained during the pregnancy.

Here are 15 nutritious food that every pregnant woman should include in her diet.   

pregnant food

1.Dairy Products 

During the pregnancy, we have to consume more calcium and protein to meet to needs of the growing baby. Dairy products have two types of good protein, whey, and casein. It also provides high amounts of magnesium,zinc, phosphorus, and vitamins B. Greek yogurt is also very beneficial for pregnant women because it has more calcium than other dairy products. It is also recommended to take probiotic supplements because they may reduce the risk of complications such as vaginal infections, pre-eclampsia, and allergies.  

 2.Lentils And Beans 

During the pregnancy we all need 10 additional grams of protein, lentils and beans are an excellent source of it. They are also high in fiber which helps to fight cramps. I usually add beans and lentils to salads,rice dishes or basically mix it with any other food. 


It’s not only full of nutrition that is essential for a healthy pregnancy, but it is also rich in fiber and has plenty of vitamin C,which helps our bodies to absorb iron when we eat it with an iron-high food,like brown rice or wheat pasta.    


This fish is very rich in omega 3 which most people don’t get enough through their diets. However, for pregnant women, it is essential because it helps to build brain and eyes for the babies. What is more, salmon is a natural source of vitamin D which is very important for our bones and immune system.   


Soft cheeses aren’t good for pregnant women, but some of them like mozzarella or cheddar are good and help to meet calcium requirements,28 grams of this cheese has 150-200 milligrams of calcium. It is also high in protein.   


 Eggs are one of the healthiest foods because they contain a little bit of every nutrient we need. A big egg is around 80 calories and it is also high in fat, protein and contains many minerals and vitamins. Eggs contain a lot of choline which decreases the neural tube defects during the pregnancy.    

7.Lean Meat 

During the pregnancy, we need double amount of iron and lean meat is one of the best sources of the iron that is easily absorbed by our bodies. During my pregnancy, I used to eat meat at least 4-5 times a week.   


Berries contain a lot of water, vitamin C, healthy carbs,antioxidants, and fiber. Berries don’t have a lot of calories so are considered as a great snack. Vitamin C is very good for our skin and immune system.   

9.Soy Foods 

If you are a vegetarian it’s a perfect way to maintain your eating plan, as long as you aren’t short on necessary nutrients such as protein or iron. So, remember to include products like tofu which contain around 10 grams of protein per half of the cup.    

10.Whole Grains 

Having whole grains in the diet can help to meet increased calorie requirements. Whole grains contain fiber, plant compounds, and vitamins. Also, it is generally high in vitamins B and magnesium.   


pregnant food

This unusual fruit has a lot of monounsaturated fatty acids,vitamins B, vitamin K, vitamin E, vitamin C, and potassium. These healthy fats help build the brain, tissues, and skin of our babies.    

12.Dried Fruit 

This snack was very helpful for me when I wanted something sweet. I used to eat apricots, cranberries, and cherries because they have a lot of vitamin C and aren’t processed in oil like dried bananas.    

13.Leafy Greens 

Spinach is very rich in iron, turnip and kale have a lot of calcium. Every time you are making a salad or a sandwich, add some darker-colored lettuces. I also used to add them to pasta dishes and soups.    


Bananas are high in potassium and can boost our pregnant women energy very quickly. Also, every time I was feeling nauseous, I used to eat them with cereal or made a smoothie of banana, berries, and yogurt.   

15.Sweet Potatoes 

Sweet potatoes are high in beta-carotene that is converted into vitamin A when it gets to your body. Vitamin A is essential for healthy fetal development. Usually, pregnant women should increase vitamin A intake by 10-40

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