Pregnancy: Food To Eat When You Are Pregnant


Food to eat when you are pregnant should be of great importance knowing that what a woman eats and drinks during pregnancy is her baby’s main source of nourishment. So, experts recommend that a mother-to-be choose a variety of healthy foods and beverages to provide the important nutrients a baby needs for growth and development.

Food Nutrition has a big role to play in all of this, having in mind the values of fruits and herbs, Nuts, Seeds and vegetables, their health benefits and nutrition facts has proven that they’re needed to maintain optimal health status even in pregnancy.

Eating healthy is a habit that should be picked up whether pregnant or not, however, it is significantly important to say that while pregnant, there are foods one should keep close. 

A pregnant woman needs more calcium, folic acid, iron and protein than a woman who is not expecting, according to the American College of Obstetricians and Gynecologists (ACOG). Here is why these four nutrients are important.

Folic acid, also known as folate when the nutrient is found in foods, is a B vitamin that is crucial in helping to prevent birth defects in the baby’s brain and spinal cord, known as neural tube defects. 

Calcium is a mineral used to build a baby’s bones and teeth. If a pregnant woman does not consume enough calcium, the mineral will be drawn from the mother’s stores in her bones and given to the baby to meet the extra demands of pregnancy. With all this it’s therefore imperative to consider the food to eat when you are pregnant.

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To stay healthy in Pregnancy here are the list of the food to eat when your pregnant;


Fish is a good source of lean protein, and some fish, including salmon and sardines, also contain omega-3 fatty acids, a healthy fat that’s good for the heart. It is safe for pregnant women to eat 8 to 12 ounces of cooked fish and seafood a week.

Whole grains:

These foods are an important source of energy in the diet, and they also provide fiber, iron and B-vitamins. At least half of a pregnant woman’s carbohydrate choices each day should come from whole grains, such as oatmeal, whole-wheat pasta or breads and brown rice, and if in your clime the listed grain can’t be found you can make do with other listed sources.


Eggs are a great source of protein, a crucial part of your pregnancy diet. The amino acids that make up protein are the building blocks of the cells in your body – and your baby’s.

Eggs also contain more than a dozen vitamins and minerals, including choline. Choline helps your baby’s brain and spinal cord develop properly, and helps prevent neural tube defects.


Beans are a good source of protein and an excellent source of iron, folic acid, potassiummagnesium, and essential fatty acids – all important for you when you’re pregnant.

They’re also a great food for fiber, which can help prevent and relieve two common pregnancy discomforts: constipation and hemorrhoids.

Sweet potatoes:

Sweet potatoes get their orange color from carotenoids, plant pigments that are converted to vitamin A in our bodies. They’re also a great source of vitamin C, folic acid, and fiber.

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Walnuts are one of the richest sources of plant-based omega-3s. They’re also a good source of protein and fiber which will do you good in pregnancy.

Dark leafy greens:

Spinach, kale, Swiss chard, and other dark leafy greens are prenatal superfoods, loaded with vitamins and nutrients, including vitamins A, C, and K, as well as folic acid.

Fruits and veggies:

Eating plenty of green, red, orange, yellow, and purple fruits and vegetables helps you and your baby get a variety of nutrients. Each color group provides different vitamins and minerals.


Meat is an excellent source of high-quality protein. Look for cuts that are around 95 to 98 percent fat free. Beef and pork get extra points for also containing choline.


One of our favorite pregnancy food items, yogurt has double the amount of protein compared to regular yogurt and is a rich source of calcium which is essential for the growth and development of bones in your baby’s body.


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