What Are Some Healthy Foods To Eat During Pregnancy

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5 Pregnancy Power Healthy Nutritious Foods To Eat During Pregnancy

Pregnant women must have a diet plan that provides the required nutrients and energy for a well-nourished pregnancy. Also, they need to ensure that their body is healthy enough to handle complications during this time. Healthy, nutritious foods not only help maintain health but also make it easier to lose weight after pregnancy.   

A healthy diet contributes a lot to a healthy pregnancy. This means that if you are pregnant, then you need to fuel your body with the most nutritious foods. This is important in supporting your pregnancy and promoting the proper growth and development of the baby in your womb.

For a healthy pregnancy, you need to eat foods that are healthy and nutritious – this involves the right amount of proteins, fats, vitamins, carbohydrates, minerals, and a variety of vegetables and fruits. As per research, you may require to add around 500 extra calories to your daily diet during the second and third trimester. 

A diet that lacks essential nutrients, coupled with poor eating habits, may make you gain weight or experience pregnancy complications. Below are some foods that can help you deliver a healthy baby while taking care of your health.

What Healthy Things To Eat During Pregnancy

Leafy Greens

Leafy vegetables are superfoods. Broccoli, spinach, kale and other green vegetables contain all those nutrients that a pregnant woman needs. They are rich sources of iron, potassium, folate, calcium, vitamin A, vitamin C, and vitamin K. 

Furthermore, leafy greens contain antioxidants, high fiber content, and plant compounds that help in digestion and strengthening the immune system. 

Higher intake of green vegetables and fruits reduces the risks associated with low birth weight, suggests a study.  

  • Kale – This is a leafy green, which is considered as a powerful and healthy food for pregnant women. It provides plenty of nutrients that can support your pregnancy, including Vitamin A, Vitamin C, Vitamin E, Vitamin K, iron, folate, fiber, and calcium.



Known as a great snack in the food world, berries are excellent sources of fiber, healthy carbs, and vitamin C. Also, they are filled with plenty of water in them. 

Vitamin C in berries helps supplement iron to your body. In addition, they have a low glycemic index value, which means they do not increase the levels of blood sugar in your body. 



Legumes that are excellent plant-based sources for the health of a pregnant woman are beans, lentils, peanuts, chickpeas, peas, and soybeans. They are rich in iron, calcium, folate, protein, and fiber – all of which are beneficial for your body during pregnancy

According to a study, women who do not take sufficient amounts of folate may be at an increased risk of low birth weight. 


Sweet Potatoes

Vitamin A is essential for healthy fetal development, and sweet potatoes are an excellent food to get vitamin A into the body. According to experts, women who are expecting should increase their vitamin A intake by at least 10%.  However, they are also advised to avoid animal-based sources of vitamin A. 

Therefore, sweet potatoes become a safe, beneficial option to increase the amount of vitamin A in daily diet. Furthermore, sweet potatoes supplement fiber to the body which is useful in improving digestive health.

Whole Grains

As you need to take around 500 extra calories each day when you are pregnant, add whole grains to your diet chart to meet the increased daily calorie intake. 

Different from refined grains, whole grains are great sources of vitamins and fiber. Also, they provide your body with sufficient amounts of protein to stay healthy during pregnancy

Whole grains can also supply you with your needed energy. Aside from that, they are rich in B-vitamins, iron, and fiber. With the many nutrients and benefits you can get from whole grains, pregnant women are often advised to get their carbs from whole grains, like oatmeal, brown rice, and whole-wheat bread and pasta.

Lean Meat

You need protein and its amino acids during pregnancy and you can get that by eating lean meat. It is not only rich in protein but also loaded in iron that can support the development of your own and your baby’s red blood cells. It also contributes to the development of his healthy brain. The fact that it is rich in protein is also a big advantage when it comes to curbing your hunger as it does so by keeping your blood sugar stable.

Fruits and Veggies

Nothing can supply you more sufficiently with the nutrients that you and your baby need more effectively than fruits and veggies. These are rich in fiber, essential vitamins, and minerals while also being good for your body with their low-calorie content. Aim to get around 5 to 10 servings of produce (with each serving being the size of a tennis ball) to maximize their benefits.

  • Banana – You may also want to grab a banana every time you feel the urge to eat, which frequently happens if you are pregnant. One advantage of banana is that it is easy on the stomach, especially during those times when you feel queasy.

It also has high potassium content, which helps ensure that your blood pressure stays healthy. Furthermore, it can prevent pregnancy bloat because potassium contributes to the release of minerals that cause bloating, such as sodium. It does so through your urine.


Aside from being high in protein content, eggs also provide your body with Vitamin D. The good thing about this vitamin is that it works together with calcium in building strong teeth and bones for your baby. It also ensures that your immunity is at its best.


Dairy Products

Note that you need around 1,000 mg of calcium daily to guarantee a healthy pregnancy. You can get that by eating dairy products, like yogurt, cheese, and milk. By supplying your body with enough calcium, you can help build strong bones and teeth for your baby. Calcium also promotes normal nerve and muscle function.


The Bottom Line

Your pregnancy should motivate you to start eating healthy. Make sure that you make the right food choices, so you and your baby will stay safe and healthy all throughout your pregnancy journey.

Your food choices affect your health and the development of your baby. Pick nutrient-dense and healthy foods that benefit you and result in well-nourished pregnancy. 

See Related Article:How to teach healthy eating habits in your kids

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Founded in 2019 by Keith Harrison, Athletic Digest has come a long way from its beginnings in Detroit, MI. When Keith Harrison first started out, his passion for coaching and playing sports drove him to blog about health and fitness so that athletes or the everyday person can live a better healthy lifestyle. We now serve customers all over the world and are thrilled that we’re able to turn our passion into Athletic Digest, LLC your health and fitness website.
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