Diet During Pregnancy for Fair and Healthy Baby

diet during pregnancy

A daily healthy diet during pregnancy is so much important. In pregnancy, the woman should add nutrients, vitamins, and minerals. (Source: National Institutes of Health)

It is essential to take 350 to 500 more calories every day, especially in the second and third trimesters. (Source: National Institutes of Health)

The lack of diet can affect the development of the growth of the baby. (Source: National Institutes of Health)

The habit of junk foods and increase weight can lead to gestational diabetes. You may face complications of your pregnancy. (Source: National Institutes of Health)

Your diet during pregnancy should be straightforward. It would be healthy and nutritious that will help for better growth of your baby. When you give birth, your healthy pregnancy diet will help to lose weight.

Soon, you feel that you are pregnant. Arrange a home pregnancy test. If the test is positive, then make an appointment with your doctor. Meet him and ask the most important questions relevant to pregnancy.

Now you are pregnant, here are 13 natural foods diet during pregnancy. Eat these best nutritious diets in all your nine months of pregnancy:

1) Dairy Products Superb diet during pregnancy

For the growth of the fetus, you have to fulfill the requirement of protein and calcium in pregnancy. (Source: National Institutes of Health)

Dairy products provide you with calcium, phosphorus, vitamins B, magnesium, and zinc. Yogurt is extremely beneficial for a pregnant lady. (Source: National Institutes of Health)

The yogurt has too much calcium compared to other dairy products. It also has probiotic bacteria that fully supportive of the digestive system. Some cannot tolerate the lactose; they can easily tolerate the probiotic yogurt. (Source: National Institutes of Health)

During pregnancy, you should take probiotic supplements. They protect you from complications like preeclampsia, gestational diabetes, vaginal infections, and allergies. (Source: National Institutes of Health)


All dairy products are best in pregnancy. Yogurt accomplishes the needs of protein and calcium. It’s a probiotic that helps to protect from complications. Mainly Greek yogurt contains double the dose of protein compared to regular yogurt.

The added advantages are excellent sources of probiotics & calcium. Yogurt has a vital role in keeping strong bones and for a healthy skeleton of a baby. The pregnant lady can use it with breakfast.

2) Legumes benefits in pregnancy

Beans, Peas, Lentils, Chickpeas, Soybeans, and Peanuts come in this food group. They are the best plant-based sources. They contain fiber, protein, iron, folate, and calcium. These all are essential for your body.

In the first trimester, for better health, folate is essential. The folate contains vitamin B9 that improves the health of the mother and fetus. (Source: National Institutes of Health)

But, many women do not consume folate as per their needs in the first trimester. Lack of folate can reduce the weight of the baby. It also defects the neural tube. After birth, the child can face many infections in later life. (Source: National Institutes of Health)

Legumes contain the folate in very rich quantities. Just a single cup of lentils, chickpeas or black beans give you 60% to 90% RDA. Legumes have powerful in fiber, and some have iron, magnesium, and potassium. (Source: National Institutes of Health)


You can get the best sources of folate and other nutrients from Legumes. The folate protects the pregnancy and its defects. It protects the brain of fetus and mother health.

The fiber, protein, iron, folate, and calcium are available in legumes. They are vital nutrients for pregnancy. These are equally important for mother and fetus. They have a superb role in the first trimester.

3) Sweet Potatoes another best diet during pregnancy

There is beta carotene available in sweet potatoes. It’s a plant compound that further converts to vitamin A. The vitamin A plays a vital role in the growth of cells and tissues in pregnancy. Vitamin A is most famous for fetal growth and mother health. (Source: National Institutes of Health)

Vitamin A is the best diet during pregnancy. The women in pregnancy should increase the intake of vitamin A by 10% to 40%. (Source: National Institutes of Health)

Vitamin A that sourced from animals can cause toxicity. Avoid using it in excessive quantity. The vitamin A that sourced from plants is beneficial for health. So, during pregnancy, try to eat plant vitamin A and avoid animal-sourced vitamin A. (Source: National Institutes of Health)

Sweet potatoes have the best source of beta carotene. Only 100 to 150 grams of cooked potatoes accomplish the requirement of Reference Daily Intake. (Source: US Department of Agriculture)

Moreover, sweet potatoes have the right quantity of fiber. It controls blood sugar levels and improves the digestion process. Fiber enhances mobility and intestinal health. (Source: National Institutes of Health)


Sweet potatoes are a superb diet in pregnancy. They have beta carotene that further transforms into Vitamin A., And the Vitamin A differentiates, growth of the cells for the growing fetus.

For healthy fetal growth and mother health, beta carotene has a vital role. The fiber improves the digestive system and controls the spikes of blood sugar.

4) Salmon: healthy diet during pregnancy

It enriched with 0mega-3 fatty acids. The pregnant ladies do not take the required amount of omega-3 with their daily diets. (Source: National Institutes of Health)

It is one of the essential nutrients for pregnancy. The long-chain omega-3 DHA and EPA are very important.

The seafood is full of omega-3 fatty acids. It plays an essential role in building the brain & eyes of the fetus. (Source: National Institutes of Health)

Some seafood has mercury and contaminations, mainly found in fatty fish. Therefore, in pregnancy, they should use twice in a week. So, eat fish but with very careful. (Source: National Institutes of Health)

Some women do not eat fish in pregnancy. They avoid seafood due to this reason. And their bodies do not fulfill the required amount of omega-3 fatty acids.

Some studies proved, pregnant women can eat 2 to 3 meals of fatty fish in a week. It will help to achieve the goal of the omega-3 recommended dose. And the levels EPA and DHA increase in their blood. (Source: National Institutes of Health)

More information about salmon, it also has natural sources of vitamin D. The pregnant women don’t achieve its requirements with diet. It performs many functions of the body, including bone health and immune health. (Source: Journal of Evidence-Based Integrative Medicine)


Salmon contains EPA and DHA of omega-3 fatty acids. They play an essential role in eye and brain development in pregnancy. They are a natural source of vitamin D.

Omega-3 fatty acids and vitamin D are most important for the protection of your baby’s growth. They are very supportive of the eye and brain growth of your baby. They both keep your joint fully healthy and secure.

5) Eggs are very beneficial diet during pregnancy

Almost every nutrient is available in eggs. It’s the ultimate food that gives energy to the body. Usually, one egg has 77 calories with protein and fats.

With many vitamins and minerals, its also the best choline source. The choline develops the brain and many health processes.

There is a survey that shows, 90% of people don’t consume the recommended amount of choline. (Source: National Institutes of Health)

If the choline is less than the recommended amount in pregnancy, it may increase defects in neural tube and brain functions. The fetus may face many health challenges. (Source: National Institutes of Health)

Can we imagine how much amount of choline in one egg? Roughly, an egg has 113mg choline that is 25% of RDI 450mg in pregnancy. So, the pregnant women can fulfill the 25% choline needs from one single egg. (Source: National Institutes of Health)


Eggs have choline, an essential nutrient that improves brain health and development. They can enhance your overall health. You can take incredible nutrition from eggs. Pregnant women can take vitamins and protein.

In pregnancy, women should use eggs fully cooked. See the whites and yolks make stable then eat. The whole fried and boiled eggs are safe in pregnancy.

6) Broccoli & Dark green vegetables for pregnant women

Broccoli and dark green vegetables contain many nutrients for pregnant women. They help to fulfill the need of vitamins in pregnancy.

The example of broccoli and dark green are Kale and spinach. They both have fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium.

Moreover, they are rich in antioxidants. The plant’s compounds are beneficial for immune and digestive systems.

These vegetables have a high amount of fiber. Therefore, they prevent constipation. Many pregnant women commonly face it in pregnancy. (Sources: National Institutes of Health)

Those who eat green and leafy vegetables during pregnancy don’t meet the risk of low birth weight. (Source: National Institutes of Health)


Green vegetables contain many nutrients that pregnant women need. They also have fiber that is a treatment of constipation.

These include fiber, vitamin C, vitamin K, iron, calcium, and potassium with antioxidants. They give energy, power, and good health in pregnancy.

7) Lean Meat for women in pregnancy

Chicken, beef, and pork contain iron, choline, and Vitamins B. They are available in a very high amount. In pregnancy, women need choline and vitamin B in higher amounts.

The high-quality protein also contains lean meat. Iron is a mineral, RBCs need it as a part of hemoglobin.

It carries oxygen and delivers it to the whole body. In the third trimester, pregnant women need iron. At this time, their blood is increasing.

Iron deficiency can cause anemia in pregnancy. That increases the risk of premature delivery and low weight birth.

It is challenging to take complete iron needs from the only diet. During pregnancy, women hate to eat meat. In this situation, such a difficult job covers the need for iron with food. (Source: National Institutes of Health)

But it’s right, regular eating red meat during pregnancy can increase the amount of iron. That will be very helpful for mother and baby health.

Vitamin C helps to absorb iron from meals. So, eat fruits that have a plentiful amount of vitamin C like oranges.


Lean meat is one of the best sources of protein, choline, and B vitamins. These are all very necessary for pregnant women.

8) Fish Liver Oil, best diet during pregnancy

The oily liver of fish is full of oil. We can get it, full of enriched omega-3 fatty acids EPA and DHA. It’s another very essential for the development of the brain and eye.

Many people do not take vitamin D, and fish liver oil contains high vitamin D amount. We can eat seafood and get it too. It’s very suitable for people who do not regularly eat different fishes. We can use an omega-3 supplement to cover its needs.

Lack of vitamin D can cause preeclampsia and high blood pressure. The people who don’t have enough vitamin D can face swelling of hands, feet, and protein in the urine. (Source: National Institutes of Health)

To increase birth weight, pregnant women should use cod liver oil. Further, later life of the baby will protect from complications.

The daily recommended dose of fish liver oil will be in 15ml cod oil. Mean just in one tablespoon can give you the required amount of omega-3, vitamin D, and vitamin A.

It recommended using only one serving per day. The excessive dose of vitamin A can be dangerous for the fetus. A high treatment of Omega-3 can cause blood-thinning effects. (Source: National Institutes of Health)


One tablespoon of fish oil means 15ml fulfill the required amount of omega-3 fatty acids, vitamin D, and vitamin A. It is essential for those women who do not eat seafood twice a week.

9) Berries

Water packed berries have healthy carbs, vitamin C fiber, and antioxidants.

A very high amount of vitamin C is available in berries that help for the absorption of iron. (Source: National Institutes of Health)

They give health to the immune system and skin. The berries have not too much sugar. That is why they could not spikes in blood sugar levels.

You can use berries as a snack; they have water and fiber. They are available in many flavors with relatively fewer calories.


Berries are full of water, carbs, vitamin C, fiber, antioxidants, and plant compounds. They are accommodating in pregnancy for nutrient recovery and water intake.

10) Role of Whole Grains in Pregnancy

In the second and third trimester, whole grains increase the calories demand. They are accommodating for mother and baby health.

Their packaging is with fiber, vitamins, and green plant compounds. Oats also contain protein that is essential in pregnancy.

Whole grains have the right amount of Vitamin B, fiber, and magnesium. Pregnant women do not fulfill their demands with diets. With full-grain, they can achieve the goal of them.


Whole grain packaging is with fiber, vitamins, and green plan compounds. They are full of B vitamins, fiber, and magnesium. All are very beneficial for pregnant women.

11) Benefits of Avocados in Pregnancy

It’s a superb fruit that has a lot of monounsaturated fatty acids. Avocados have rich in fiber, B vitamins, vitamin K, potassium, copper, vitamin E, and vitamin C.

It’s the best choice for pregnant women; it has healthy fats, folate, and potassium. Avocados are a superb choice that helps to build skin, brain, tissues, and fetus. They also provide prevention from the defects of the neural tube. (Source: National Institutes of Health)

Some women face leg cramps in pregnancy. The potassium helps to relieve from leg cramps. Avocados have more potassium compared to banana. (Source: National Institutes of Health)


Avocados the fruit of choice that have a high amount of monounsaturated fatty acids, fiber, folate, and potassium. They help give health to the fetus and provide relief from leg cramps in pregnancy.

12) Dried Fruit: great diet during pregnancy

Dried fruit contains high calories, vitamins, and minerals. The dried fruit has the amount of the same nutrients as in fresh fruit.

One dried fruit can give you a significant amount of vitamins, minerals, folate, iron, and potassium. Pregnant women like the taste of dried fruits.

Prunes have potassium, fiber, vitamin K, and sorbitol. They are accommodating to relieve constipation. Prunes are naturally gifted laxative dried fruits. (Source: National Institutes of Health)

Dates are another excellent dried fruit. They contain fiber, potassium, iron, and green plant compounds. Daily use of Dates in the third trimester can help to dilate the cervical. It can decrease the need to induce labor. (Source: National Institutes of Health)

All dried fruits are full of organic sugar. This sugar has a decisive role in the body. Make sure to avoid high sugar varieties.

Generally, dried fruit enhances nutrient intake and calories. But be careful with its excessive use. You can use it one serving at a time.


Dried fruits generally very beneficial in pregnancy. You can use it one serving in a day. Avoid more sugar intake and candied varieties. Pregnant women should use dry fruits for a healthy baby.

13) Water: the best diet during pregnancy

Many changes occurred during pregnancy. Blood volume also increases naturally up to 1.5 liters. (Trusted Source from National Institutes of Health)

Every pregnant woman needs to hydrate fully. Keep the pregnancy water bottle with you at any time.

Fetus typically gets everything that it needs. But the problem comes when you don’t drink the required amount of water. And you become dehydrated. So, use pregnancy water bottles and drink every after one hour.

Headaches, anxiety, tiredness, bad mood, and memory loss are the main symptoms of dehydration. (Trusted Source from National Institutes of Health)

You will not face urinary tract infection and constipation if you increase your water intake. The two problems usually occur in pregnancy. (Trusted Source from National Institutes of Health)

It depends individually on water consumption. But the recommendation says, drink 68 ounces or 2 liters water every day.

So, keep it in your mind, you should drink 1-2 liters of water each day. Only water does not fulfill the water amount in the body. The other sources, like fruits and vegetables, also help to achieve the goal of hydration. Drink water when you feel thirst until the thirst finished.


Water is essential for hydration in pregnancy as your blood volume increases. The water provides prevention from constipation and urinary tract infections.

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