Diet and Nutrition

Foods to Eat While Pregnant

Foods to Eat While Pregnant

What you eat when you are pregnant matters, as this is the source of nutrients for the growing baby. There is an increased need of proteins and calcium for the growth of tissues and bones in the fetus. Extra folic acid in the diet will prevent the risk of neural tube birth defects and will also help to improve the iron content for the production of red blood cells. A healthy choice of food is very important for the proper growth of the baby.

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Whole Grains

Whole grain foods are rich in fiber when compared to white varieties. Enriched versions of these whole grain foods contain more amounts of folic acid and iron also. Include whole grain foods in your diet – oatmeal, whole grain sandwiches, whole wheat pasta, and brown rice are all good options.


Include lots of beans in the diet as they are rich sources of proteins and fiber and also give good amounts of nutrients like iron, folate, zinc, calcium and zinc. Add any of the varieties – black beans, white beans, pinto beans, lentils, black-eyed peas, kidney beans or soy beans – for good benefits. Include these foods in soups, salads or pastas.


Salmon is a great source of omega-3 fatty acids, which is very important in the growth of brain and vision in babies. In addition they also give good amounts of proteins and B vitamins. Grilled or broiled, these are healthy inclusions in the diet but remember to limit the quantity to 12 ounces in a week to reduce the exposure to mercury.


Needless to say, they are good sources of proteins and amino acids for the baby. They also contain vitamins and minerals that promote healthy growth. Avoid undercooked or raw eggs.


Have these great sources of vitamin C, potassium, folate and fiber in any form. Blueberries, raspberries, and blackberries are all delicious and healthy options for snacks.

Low-fat yogurt

Low-fat yogurt contains a good amount of calcium (more than a glass of milk), proteins, and is not loaded with sugar. Add fruits or enjoy it with cereals.