lanced diet during your pregnancy is very important. When you are pregnant, you tend to focus on how many extra nutrients, vitamins, and minerals you need to consume. When people say that a pregnant woman should eat for two, it does not mean she needs to consume twice as much food or double her calories. It’s better to focus on the quality of the food rather than the quantity. In fact, you may need 350–500 extra calories each day during the 2nd and 3rd trimesters. The diet that lacks key nutrients may negatively affect the baby’s development.

  1. BEANS

Are you looking for a source of protein, iron, folic acid, potassium, magnesium, and essential fatty acids? Adding beans to your existing daily diet to get all of their benefits. According to US researchers, beans can improve the nutritional levels of women who are marginally iron deficient. They are an excellent source of important minerals like copper and iron, which helps keep our blood vessels and immune systems healthy. Beans also a great food for fiber, which can help prevent and relieve two common pregnancy discomforts: constipation and hemorrhoids.


Not only do they taste sweet as pie, but they also provide some amazing health benefits during your pregnancy. Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in the body. Vitamin A is essential for healthy fetal development. Just a single 100-calorie sweet potato supplies more than 250 percent of the DV for vitamin A in the form of beta-carotene, the powerful antioxidant. Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two-trace minerals manganese and copper, which is crucial for healthy muscle function. In short, if you’re looking for a supplement for your pregnancy, try giving sweet potatoes another shot in your fueling strategy.


When it comes to Omega-3 fatty acids, nothing can be better than Salmon. The omega-3 fatty acids in salmon help baby’s brain to develop and higher levels of DHA in newborns have even been associated with higher IQs, advanced motor skills, and fewer neurological problems later on. What’s more? Omega-3s are good for the development of baby’s eyes, too, and salmon is also a great source of lean protein for moms-to-be. Salmon is a low-mercury option for the 8 to 12 ounces of seafood pregnant women are encouraged to eat each week. Try it grilled, broiled, or on a salad.

  1. EGGS

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 many vitamins and minerals, including choline, which helps your baby’s brain and spinal cord develop properly, and prevents neural tube defects. Combining eggs with the intense flavor of sun-dried tomatoes, leafy texture of spinach, and the rich taste of feta cheese is a fantastic option for your energy.


Beef and pork are an excellent source of high-quality protein, iron, and B vitamins. Pregnant women need more iron since their blood volume is increasing. This is particularly important during the third trimester. Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. It is important for delivering oxygen to all cells in the body. Lean meat also supplies a hefty dose of vitamins B6 to help baby’s tissue and brain growth, while easing mom’s morning sickness.


It’s important to note that broccoli is best when eaten raw because cooking and processing destroys some of its antioxidants. It has twice the vitamin C of an orange, almost as much calcium as whole milk (with a better rate of absorption). Due to their high fiber content, dark leafy greens may help prevent constipation – a common problem among pregnant women. It’s easy to up a number of greens in your diet. Adding leafy greens to a smoothies, soups, omelets, or stir-fries does not give you more iron but also gives you fiber, Vitamin A, and Vitamin C.


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