Pregnancy is an amazing time in a woman’s life. You’re probably wondering what to eat now that you’re eating for two. Here are 50 healthy foods for pregnant women.
Foods To Eat During Pregnancy
Here are some super foods during pregnancy to make sure you meet nutrient goals:
1. Colorful fruits
Fruits are full of nutrients and help prevent constipation, a common symptom of pregnancy. Adding a variety of fresh, frozen, canned, or dried fruits to your diet can provide you with most of the vitamins, minerals, and fiber you and your baby need.
Here are some fruits to eat during pregnancy in salads and smoothies, in yogurt, or as a snack anytime:
- Apples
- Bananas
- Mangoes
- Oranges
- Avocados
- Grapes
- Kiwi
- Guava
- Pears
- Berries
- Citrus fruits
- Pomegranates
However, make sure you wash them thoroughly, even if they are prewashed.
2. Dark, leafy green vegetables
Eat a variety of locally grown, seasonal, organic vegetables in any form: raw, cooked, canned, frozen, dried, or juiced. They are rich in fiber, vitamins, calcium, folate, iron, and potassium. Add them to sandwiches, mix them into dishes or blend them into smoothies. These green goodness are best for pregnancy:
- Broccoli
- Carrots
- sweet potato
- kangko
- Green capsicums
- Celery
- Cucumber
- cabbage
- Kale
- lettuce
- Cauliflower
- Asparagus
- Mustard Greens
Don’t forget to wash them well before eating raw or cooking!
3. Fat-free or low-fat dairy products
Dairy foods are important during pregnancy because they are the best absorbed sources of calcium and protein, which help your baby’s bone growth. Add low-fat or fat-free dairy foods to your diet, such as:
- Milk
- butter
- Yogurt
- Buttermilk
- Hard cheeses
- Soy milk
- Paneer
- Sorbets
Make sure you eat them pasteurized.
4. Whole grains
Unlike refined counterparts, whole grains are packed with vitamins, fiber, iron, and folic acid, which help relieve constipation and hemorrhoids. Include these grains in your pregnancy diet:
- Cereals
- bread
- Whole-wheat pasta
- Oatmeal
- Guys
- brown rice
- barley
- Buckwheat
- Popcorn
Some of them can be eaten dry as a snack!
5. Healthy protein
Add plenty of protein to your diet as it provides you with the necessary energy and promotes healthy brain and heart development of your baby. Protein is found in foods such as:
- Beans and peas
- Nuts and seeds
- Eggs
- lentils
- Lean meat
- Peanut butter
- Lamb, pork, fish, and chicken
- Soy products such as tempeh and tofu
While there are many opinions on what pregnant women should and shouldn’t eat, we recommend a balanced diet for pregnant women to get all the nutrients needed to grow a healthy baby. This includes plenty of fruits and vegetables, lean protein, complex carbohydrates, and healthy fats. By following these guidelines, you can ensure that you and your baby are getting the nutrition you need for a happy and healthy pregnancy. It’s important to talk to your healthcare provider about any foods you should avoid during pregnancy. What are your favorite healthy foods for pregnant women?
