Updated: 6 August, 2019

Your health during pregnancy is essential to the growth and well-being of your unborn baby. The foods you eat are the main source of nutrients for your growing baby. One way to achieve a healthy body is through what you eat. In this article, you will learn 12 healthy foods you should eat as a pregnant woman. 

12 Healthy Foods You Should Eat as a Pregnant Woman 


Beans are filled with protein/fiber needed for fighting constipation and building stronger body metabolism. According to the spokesperson for the American Dietetic Association, Lola O’Rourke, ‘during pregnancy, you need at least 60 grams of protein a day which can be gotten from a cup of dried beans’. You can add black beans lentils, black-eyed peas or soybeans to your diet. They are also good source of nutrients, folate and iron. 

2.  EGGS

Eggs contain all the essential amino acid that your body needs. An omelet with some vegetables is enough for a healthy dinner. If the smell of raw eggs makes you nausea, boil some eggs and store in the fridge for a quick breakfast or snack. Eggs contain more than a dozen minerals and vitamins, which is good for the baby growth and brain function. It is advised that you avoid raw eggs because they could be contaminated with salmonella, a bacterium that causes vomiting. 


Whole grains are rich in folic acid. Folic Acid is responsible for organ development in your baby. Folic acid also helps during mood swing, depression lethargy and anemia hence giving you a healthy body for the benefit of your baby. Whole grains are healthy than white bread. Whole grains are rich with fiber and you need 20 to 35 daily grams of fiber per day for a good share of iron and zinc. 


Fat is essential for your baby’s brain development. You need to replace the saturated fats in your fridge with a form of heart-healthy fat mostly found in nuts. Due to their high fat and calorie content, experts recommend you stick to only 1 ounce serving of nuts in per meal. 


Oatmeal for breakfast gives you the energy needed for the day. Carbohydrates like oatmeal keep you satisfied longer hence keeping you from too much eating. Instead of going for the high sugar oatmeal from the stores, cook up the plain kind and serve with whole-wheat pasta.


Oranges should be a staple in your diet, especially during pregnancy. A fresh cup of orange juice contains the necessary vitamin C and folate needed for the day. Oranges are 90 percent water, giving you the necessary fluid for the body. Due to its vitamin contents, oranges aids proper digestion and lower your risk of constipation. Make sure to wash your fruits before consuming it. 


Salmon contains Omega-3 Acid. As a pregnant woman, it is vitally important you take sufficient quantity of Omega 3 Acid as it helps in proper functioning of the body metabolism. Salmon are good for your baby’s brain and eyes. With a serving of 12 ounce of salmon per week, you will have the needed vitamin B and protein. 


If you are diligent about getting the necessary nutrient for the benefit of you and your baby, then inculcating so foods into your health plan is a great choice.  You can try soybeans with chili pepper for a quick breakfast. A half cup of soy contains 10 gram of protein and calcium. 


Soft cheese made with pasteurized milk contains between 150 and 200 milligrams of calcium. When buying packs of cheese in the store, check the label to be sure it is pasteurized, most brands are not. 


Greens should be part of your daily meal plan as they contain enough nutrients and minerals for you and your baby. For some precautions, rewash any bagged leafy greens before chopping it or risk dragging germs into your meal. 


Low fat yogurt contains more calcium than most refined milk.  In addition, it is rich with protein and does not contain added sugar typically found in flavored yogurt. A good whole grain cereal with low fat yogurt is the perfect combination you need to achieve the necessary calcium and fibre.


Bananas are rich in potassium. The quantity of potassium found in banana can help reduce your risk of preeclampsia and help fight against fatigue in pregnancy.


Eating healthy during pregnancy can be hard. With the cravings and swings during pregnancy, you might find it hard to maintain a healthy diet. But with the tips shared in this article, things become pretty easier.

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Table Of Contents

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Chapter 1 – 12 Healthy Foods Every Pregnant Woman Should Eat

Chapter 2 – Conclusion

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