What Should You Eat For A Healthy Pregnancy?

June 21, 2021 3 min read

What Should You Eat For A Healthy Pregnancy?

What you eat during pregnancy is vital for the life taking shape inside you. Nutrition plays a massive role in making your pregnancy healthy and happy. Proper nutrition not only helps your baby grow but also protects them from several congenital disabilities.

Moreover, adequate nutrition is equally essential for your health. A healthy diet can prevent you from falling sick and ease other discomforts you face while nurturing your baby. Your pregnancy diet should have the right amounts of calories, proteins, vitamins, fiber, and other micronutrients, such as calcium, iron, folic acid, zinc, omega-3 fatty acids, etc.

But what are the suitable sources for these nutrients? Here’s a simple guide to what you can eat for a healthy pregnancy.

Generous Greens

Vegetables, especially green ones, are a powerhouse of nutrients. Green vegetables are a rich source of almost all types of vitamins, micronutrients, and antioxidants that your body needs during pregnancy and otherwise.

Your daily diet should include greens like: 

  • Spinach
  • Broccoli
  • Kale
  • Asparagus
  • Lettuce
  • Beans
  • Peas
  • Artichoke
  • Brussel sprouts
  • Collards

Each of these offers excellent health benefits, including vitamin A, vitamin C, vitamin K, iron, calcium, potassium, zinc, folic acid, fiber, and much more.

You can add these vegetables to salads or stir fry them. If you are not a big fan of greens, you can blend them into other dishes.

Vivid Veggies and Fruits 

Along with the greens, other colorful vegetables and fruits are power-packed with various nutrients as well.

Bright-colored vegetables and fruits are excellent sources of different antioxidants and other essential nutrients you and your baby require. These nutrients are beneficial for preventing adverse pregnancy outcomes.

Some of the colorful veggies you can add to your diet easily are:

  • Pumpkin
  • Squash
  • Tomatoes
  • Carrots
  • Bell peppers
  • Onions
  • Garlic
  • Red cabbage
  • Mushrooms
  • Corn
  • Sweet potatoes
  • Olives
  • Eggplants

The fruits you should eat regularly are:

  • Berries (Strawberries, Blueberries, Raspberries, Blackberries)
  • Bananas
  • Cherry
  • Apples
  • Avocado
  • Cantaloupe
  • Peach
  • Citrus fruits (Orange, Lime, Grapefruit, Tangerine)
  • Dried fruits

Wholesome Whole Grains

During pregnancy, your body needs plenty of fiber to avoid constipation. And it needs more energy. Hence, the extra calories. 

Whole grains are great to meet both these requirements as they are rich in fiber as well as carbohydrates. Not to mention, these are full of other nutrients, such as vitamin B and magnesium.

It would be best if you tried to include more whole grains in your meals instead of refined grains. You can go for:

  • Oats
  • Quinoa
  • Brown rice
  • Barley
  • Buckwheat
  • Millet
  • Whole-wheat flour

Powerful Proteins

High-quality proteins are necessary to ensure the proper growth of your baby’s organs. Hence, during pregnancy, your body requires more protein and essential amino acids. 

Some of the good sources of proteins you can add to your diet are:

  • Lean meats (Chicken, Lean pork, Lean beef)
  • Low-mercury seafood 
  • Egg
  • Legumes 
  • Lentils
  • Soy products 
  • Peanut butter
  • Dairy products (Milk, Cheese, Yoghurt)
  • Seeds and nuts 

Healthy Fats

Fats also play a significant role in your baby’s growth and development. Healthy fats like omega-3, omega-6, EPA, DHA, and other unsaturated fats are great additions to your pregnancy diet. They help you meet your energy requirements as well.

Some of the options you can choose from are:

  • Avocado
  • Olive oil
  • Safflower oil
  • Canola oil
  • Fish liver oil
  • Seeds and nuts (Pecans, Almond, Walnut, Hazelnut, Sunflower seed, Sesame seeds)

Also, consider…

Every pregnancy is unique. While all the food items mentioned above are safe to consume during pregnancy, you must consult your doctor or a nutritionist to understand your nutritional requirements better and adjust your diet accordingly.

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