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Eating healthy is a very important aspect of maintaining a good healthy body and mind. While it is important to have a balanced diet and eat properly at regular intervals, in general, it is of paramount importance to do so while pregnant. When you are pregnant your diet can affect both you and your baby and thus you need to be twice as careful about what you eat. While the habit helps you and your baby be in perfect health it also helps you lose weight quickly after you’ve given birth. Here is a comprehensive list of foods you should definitely eat during pregnancy.

Best Foods to Eat During Pregnancy for Beautiful Baby

Healthy Foods to Eat During Pregnancy

Sweet Potatoes

Sweet Potatoes Foods to Eat During Pregnancy

This delicious food should be an essential part of the diet of every pregnant woman. It is a huge source of a lot of important nutrients. Sweet potatoes have an abundance of beta-carotene a plant compound that is converted into vitamin a in the body. Vitamin A is crucial for fetal development because it helps the growth and differentiation of several tissues. Doctors advise pregnant women to increase their vitamin consumption by 30-40% but they also ask pregnant women to stay away from animal-based compounds because they are difficult to break down for the body and can be toxic. Hence beta-carotene is essential for pregnant women as a source of Vitamin A. Three to four sweet potatoes help you meet your daily required quota of beta carotene. They are also rich in fiber and can help reduce blood sugar spikes. They are also good for digestive health and mobility.

Dairy Products

Dairy Products Foods to Eat During Pregnancy

A pregnant person requires to consume more protein and calcium to help the needs of a growing fetus. Dairy products are rich in protein. There are mainly two types of proteins found in dairy products one is whey and the other is casein. Both of them are high-quality proteins which help in boosting your immune system and building muscles. Casein forms 80% of all protein in cow’s milk and whey is the remaining 20%. Animal testing has shown that these proteins are good at inhibiting the growth of tumors. These proteins also help you absorb iron and other nutrients better.

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Yogurt contains a good amount of calcium and probiotic bacteria which is excellent for the health of pregnant women. Taking probiotic rich food can reduce the risk of preeclampsia, gestational diabetes, vaginal infections, and allergies. Dairy should be an inseparable part of every pregnant woman’s diet. People who are lactose intolerant might need to consult with their doctors for appropriate dairy replacement.


Legumes Foods to Eat During Pregnancy

Legumes are the seeds of a plant family called Fabaceae. They are also popularly known as pulses. Legumes include lentil, soybeans, chickpeas, peanuts, peas, and beans. These goods are all excellent sources of nutrients that your body requires more of during pregnancy like calcium, protein, iron, folate (B9), and fiber.

Plenty of pregnant women don’t eat a lot of folates even though they need it. Folate is essential for the health of the fetus and mother, especially during the first trimester. Insufficient folate intake has been linked to low birth weight and neural tube defects. It can also increase your child’s likelihood of catching infections later in life.

Legumes are rich in folate. Only a cup of lentils, Black beans, or chickpeas can give you the 65 – 90% of the daily required quota of your folate intake. Some varieties of legumes are also high in iron and potassium. They are also a great source of fiber.


Eggs are a powerhouse food. They consist of almost every single nutrient the body needs. Pregnant women especially should consume eggs regularly because of their choline content. Choline is essential for the baby because it helps with brain development and health. A study conducted showed that a significant amount (90%) of pregnant women consumed less than the required quantity of choline.

Choline deficiency can also cause neural tube defects and hinder the brain development of the fetus. One egg can satisfy one-fourth of your daily choline needs.

Eggs are also rich in protein and fats and are great for both you and your baby.

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Broccoli and Dark Leafy Vegetables

Broccoli and Dark Leafy Vegetables Foods to Eat During Pregnancy

Dark leafy vegetables like broccoli and spinach are a major source of a lot of essential vitamins like vitamin K, calcium, iron, folate and potassium. All of these compounds are important for pregnant women and help them in their pregnancy. However, the most beneficial thing about dark green leafy vegetables is the anti-oxidants they contain. They also contain plant compounds good for digestion and immunity.

Constipation is a common problem in pregnant women. This problem can also be dealt with by consuming more dark green vegetables. Their antioxidant content helps the stomach to digest the food better.

Studies have also found that eating more of these vegetables can lead to higher birth rate.

Fish Liver Oil

Fish Liver Oil Foods to Eat During Pregnancy

The oil obtained from the oily liver of a fish, mostly a codfish, is known as fish liver oil. This oil is rich in omega 3 fatty acids, eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA). Both EPA and DHA are important for the fetus because they help in brain and eye development. It is also very high in Vitamin D and that helps the body absorb Calcium. Fish liver oil can be a great supplement for people who don’t eat seafood often or just don’t get enough vitamin D. Low vitamin D can lead to preeclampsia which is a disorder characterized by high blood pressure, swelling of the hands and feet and protein in the urine.

Consuming fish liver oil can also result in higher birth weight and prevent the fetus from catching a lot of diseases at birth.

You, however, need to be careful while consuming the oil. Fifteen milliliters of the oil is more than enough for the body in one day. If you exceed the prescribed amount in terms of consumption it can lead to blood thinning and can also be potentially dangerous for your fetus.

Bottom Line

With that, we conclude the list of foods that every pregnant woman must eat. We would like to close on the note that while the list above is pretty generalized you are still an individual with your own specific needs. So make sure to visit your doctor and get a diet chart made specifically for you.

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