14 Best Foods to Eat During Pregnancy

Good nutrition is one of the most crucial factors that you have to take care of during pregnancy. You might feel hungry and get food cravings from time to time. However, you should avoid foods and beverages with high added sugar content, sodium and saturated fats as these are not beneficial for you or your baby.

This piece will guide you towards the best foods to eat during pregnancy which will keep your tummy happy. Happy reading!

Here are the 14 best foods for pregnant women to eat to ensure proper nutrition.

1. Eggs

You probably already know that eggs are an affordable and easy way to get protein. With 44 IU per big egg, eggs are one of the few food sources which are rich in vitamin D.

For the development of your baby's strong bones and teeth, as well as to maintain the health of your immune system, vitamin D is essential. Moreover, adequate vitamin D intake may lower the risk of gestational diabetes, preeclampsia, and low birth weight.

Additionally, they contain a lot of choline which is a nutrient crucial for the growth of the brain and nervous system.

2. Salmon

This fatty fish is one of the best foods for pregnancy for several reasons. For example, DHA omega-3s, which are crucial for a number of reasons, are abundant in cold-water fish like salmon. They are necessary for the development of your baby's brain and eyes.

It can also help metabolise fat-soluble vitamins like A and E and aid in reducing the risk of prenatal and postpartum depression.

Moreover, iodine and vitamin D are both present in salmon in good amounts. If you are concerned about mercury in sea fishes, you can enjoy 8 to 12 ounces (two to three servings) of salmon each week. It is a healthy seafood option during pregnancy.

3. Yoghurt

Calcium is essential for both you and your baby's growing bones, as well as for healthy nerve and muscle function and strong bones. Your daily calcium requirements can be met with three to four servings of dairy products, with yoghurt being one of your finest options.

It has the same amount of calcium per cup as milk and is also a good source of protein, iodine, and folate. Yoghurt's live cultures, or beneficial bacteria, can also aid in preventing yeast infections and upset stomachs (which are common in pregnancy).

4. Dried Fruits

When you can feel your blood sugar starting to dip, figs, dates, prunes, and dried apricots are concentrated sources of energy that you can eat quickly. When you have a sweet tooth, the naturally sweet flavour of dried fruits is preferable to candy.

Even better, these are valuable sources of nutrients like calcium, fibre, iron, potassium, and antioxidants. Just remember that a little goes a long way because dried fruit has more calories than fresh does. So, watch your quantities while consuming it and look for kinds manufactured without added sugars.

5. Fish Liver Oil

The oily liver of fish, most frequently cod, is used to make fish liver oil. The omega-3 fatty acids EPA and DHA, which are crucial for the growth of the embryonic brain and eyes, are abundant in them. Taking fish oil supplements may help prevent preterm birth and may be beneficial for the development of the foetus' eyes.

One tablespoon (15 millilitres) of fish liver oil contains more omega-3 fatty acids, vitamin D, and vitamin A than is advised for daily consumption.

6. Avocados

Avocados contain significant amounts of fibre, and B vitamins, including folate, vitamin K, copper, potassium, vitamin C, and vitamin E. Thus, it is one of the best foods for pregnant women due to its high level of healthy fats, folate, and potassium.

Folate may help avoid neural tube defects and developmental disorders of the brain and spine like spina bifida, and healthy fats help build the skin, brain, and tissues of your child. Leg cramps, a common side effect of pregnancy for some women, may be relieved by potassium.

7. Sweet Potatoes

In addition to being a versatile dish in the kitchen, sweet potatoes are high in beta carotene, a plant chemical that your body uses to make vitamin A. Infant growth requires vitamin A; thus, consuming this food during pregnancy is important.

Fortunately, sweet potatoes are a good plant-based source of fibre and beta carotene, unlike harmful animal-based sources of vitamin A like organic meat. Fibre prolongs satiety, lowers blood sugar surges, and enhances digestive health, which can really help if constipation hits during pregnancy.

8. Bananas

Bananas come in handy when you feel the urge to eat something and are extremely hungry. They are a tasty source of energy and also comfortable for your stomach. In fact, vitamin B6 present in bananas is beneficial in reducing morning sickness during pregnancy.

Additionally, bananas contain a lot of potassium, a mineral that is essential for maintaining healthy blood pressure. Since potassium helps your body discharge puff-promoting elements like salt through your urine, it can also help you manage annoying bloating during pregnancy.

9. Legumes

Lentils, peas, chickpeas, beans, peanuts, and soybeans form the legumes category of food. Legumes are excellent plant-based providers of calcium, iron, folate, fibre, protein, and other nutrients that your body needs more of while you are pregnant.

One of the most crucial B vitamins is folate (B9). It is crucial for you and the unborn child, especially in the first trimester and earlier.

You must consume at least 600 micrograms (mcg) of folate daily, which can be difficult to achieve through diet alone. However, including legumes in your daily diet can help you achieve it.

10. Nuts

The first thing that comes to mind while speaking of being little but mighty is nuts. Along with protein, healthy fats and fibre, nuts are packed with essential vitamins and minerals like magnesium, potassium, zinc, and vitamin E. They are also easily portable, thus making them the perfect snack for expectant mothers.

All nuts have distinctive nutritional profiles, and one can include them in a balanced pregnancy diet. However, some might be particularly worthwhile. Almonds and walnuts both contain calcium, while walnuts are particularly high in omega-3 fatty acids. Speaking of peanuts, they are a rich source of folates.

11. Broccoli and Dark Leafy Greens

If you are wondering what to eat during pregnancy, dark leafy greens like spinach, Swiss chard, kale, as well as broccoli is the answer. These prenatal superfoods are stuffed with vitamins and nutrients, including calcium, iron, folate, and vitamins A, C, and K. They include a lot of fibre and antioxidants, both of which can help with constipation.

Servings of green vegetables are an effective approach to increase vitamin intake and prevent constipation because of all the fibre they contain. Additionally, vegetables have been associated with a lower risk of low birth weight in babies.

12. Lean Meats and Poultry

Lean meats like chicken, pork, and beef are great sources of high-quality protein. You'll need more of the B vitamins, choline, iron, and other nutrients during pregnancy, and you can get them in abundance in beef and pork.

As a component of haemoglobin, iron is a necessary mineral that the red blood cells utilise. Since your blood volume increases during pregnancy, you'll need extra iron. This is crucial during the third trimester of pregnancy. 

Iron deficiency anaemia may result from low iron levels in the first and second trimesters of pregnancy, which in turn raises the risk of low birth weight.

13. Colourful Fruits and Vegetables

Consuming a lot of fruits and vegetables that are orange, red, yellow, green, and purple will help you and your baby acquire a variety of nutrients. Each colour group provides different vitamins and minerals.

Another example is carrots which have a vibrant orange hue because they are loaded with beta-carotene, which the body transforms into vitamin A. And that nutrient is important for the eyes, skin, and organ development of your child.

14. Oats

If you are wondering what to eat in pregnancy for breakfast, then oats are the answer. The 25 to 30 grams of fibre per day that oats provide will help you feel fuller for longer and prevent painful constipation during pregnancy. Furthermore, a cup of cooked oats provides more than 4 grams of protein.

What is even better is that the same cup also provides more than 30% of your recommended daily intake of magnesium, another mineral that is essential for your baby's development of strong bones and teeth.

To sum it up, this is all for foods to eat in pregnancy. During pregnancy, you must remember to give your body adequate rest, apart from proper nutrition. Apart from the list of food mentioned above, you should also remain active through light exercises and yoga but avoid lifting weights during your pregnancy.