Best Food for Pregnant Women to Grow a Healthy Baby

Best Food for Pregnant Women

For a healthy and hassle-free pregnancy, the mother needs to take nutrient-rich foods. Since a to-be mother cannot eat every kind of food, today we will tell you the best food for pregnant women.

Pregnant ladies need to make sure that the diet offers sufficient energy and nutrients for the baby’s growth and development. Moreover, they also need to ensure that the body is fit and healthy to deal with all the changes during pregnancy.

For a smooth pregnancy, the mother’s diet should be balanced, healthy, and nutritious, which involves the correct balance of carbs, fats, and proteins having a wide range of fruits and vegetables.

Some ladies ‘ diet might have some obligation because of their health issues or some other beliefs etc. So, taking to a doctor is always important.

Since we are talking about nutrients, the best food for pregnant women should be rich in vitamins and minerals as they will be supporting the mother and the development and growth of the baby.


You need almost twice the amount of iron when you are pregnant, that is approx. 27-28 milligrams every day. This mineral helps to provide more blood that transports oxygen to the baby.

Vitamin D

For calcium to do the job, the body needs vitamin D. which also helps keep the immunity system strong. A pregnant lady should have 600 IU every day.


Iodine helps to develop the brain and nervous system of the baby. Daily you should have 290-300 micrograms of iodine.


For the baby’s bones, muscles, nerves, and teeth to get stronger, calcium is essential. Every day, try to eat 100 grams of calcium rich foods.


DHA is an omega 3 fatty acid, which helps to develop the baby’s eye and brain. Daily you need 200-300 milligrams of DHA.

Folic acid

Folic acid helps to lessen the risk for any neutral tube faults. Daily have 600-650 micrograms.

Facts about eating pattern during pregnancy

1) A pregnant lady’s calorie consumption grows a lot during pregnancy. She is not eating for one but two. Their calorie intake is 200-500 calories, more than other women.

2) The weight gain depends on the mother and varies significantly based on how much they weigh pre-pregnancy.

An underweight pregnant lady is generally suggested to gain weight a lot, whereas an overweight lady is recommended to gain weight the least.

3) A female’s body will absorb more iron, and blood volume raises when they are pregnant. That’s why the mother needs to eat more iron-rich food to ensure that she and the baby will have a sufficient oxygen supply.

Food for pregnant women

Here is 14 best food for pregnant women:


Staying hydrated is important, especially if you are pregnant. Moreover, during this time, the blood volume rises about 45%.

The body will provide hydration to the baby, but if you do not check your water consumption, your body might be dehydrated.

Some of the dehydration symptoms, such as anxiety, reduce memory, headache, fatigue, and mood swing.

Increasing the water consumption will also relieve constipation and decrease the risk of any urinary tract infections; these are common during pregnancy.

Doctors suggested that a pregnant lady should have 2 to 3 liters (around 80 ounces) of water every day. But the quantity you actually need to have differed. Check with the doctor for a reference based on the needs required by your body.

Remember that you can also get water from fruits, vegetables, tea, coffee, and coconut water.

Sweet potatoes

Sweet potatoes are rich in beta carotene, a compound that gets changed into vitamin A in the body.

Vitamin A is vital for a baby’s growth. However, do not consume a lot of vitamin A from animal-based sources, like meats, to increase the toxicity amounts.

But sweet potatoes are plant-based and help reduce blood sugar levels, keep you full for a long time, and maintain the digestive system’s health.

Dairy Foods

The dairy product is one of the best food for pregnant women, as they have a lot of calcium and protein. Foods like milk, yogurt, and cheese should be on your diet list.

These products have two types of protein that are casein and whey. 80 percent protein milk is made of casein, and 20 percent is from whey. They bother to provide important amino acids which the body cannot produce on its own.

Other nutrients present are zine, calcium, vitamin B, phosphorus, and magnesium.

Yogurt, particularly Greek yogurt, has more calcium than other dairy items and is very beneficial for the body. Some varieties as well contain probiotic bacteria, which helps to maintain digestive health.

Moreover, if you are lactose intolerant, you can have yogurt, specifically Greek yogurt.

Liver Oil of Fishes

The liver oil of fishes is made from the oily liver of fishes, mainly from cod. It is packed with omega-3 fatty acids such as EPA and DHA, vital for the baby’s eye and brain development.

Moreover, it also helps to protect from early delivery.

Fish liver oil is rich in vitamin D, which many individuals don’t get enough of. It may be extremely effective for those who do not consume seafood regularly or take omega 3 supplements.

15 milliliters or one tablespoon of liver oil has the suggested daily requirement amount of omega 3, vitamin A and vitamin D.

However, do not have more than 15 milliliters every day, as more vitamin A consumption is bad for the baby. A high quantity of omega 3 has blood-thinning properties.

Some of the fishes you can have are salmon, tuna, pollock, and sardines.


Another best food for pregnant women is legumes aka, peas, lentils, soybeans, chickpeas, beans, and peanuts.

Legumes are an amazing source of protein, iron, fiber, calcium, and folate, all of them are needed by the body during pregnancy.

Folate is vitamins B9, which is extremely significant for the mother and baby, mainly in the first trimester, and sometimes even before that.

You need a minimum amount of 600 micrograms of folate daily, which is difficult to achieve just from foods. Ask your doctor to recommend you some supplements which have folate.

Legumes are usually rich in fiber too. Some of the varieties are rich in potassium, iron, and magnesium also.

Dried fruits

Dried fruit is normally rich in calories, fiber, and numerous minerals and vitamins. A piece of dried fruit has the exact amount of nutrients valued as fresh fruit, except without the water content and is small in size.

One serving contains the required amount of iron, folate, and potassium a pregnant woman needs every day.

Dates are readily available and are rich in fiber, iron, potassium, and plant compounds.

Prunes have vitamin K, fiber, and potassium. They help to relieve constipation as prunes have natural laxatives.

However, dried fruits have a lot of sugar in them. So, whenever you buy them, make sure to avoid the flavored ones as they have added sugar.

Though they might increase the intake of nutrients and calories, it is recommended not to eat more than the suggested amount.


Eggs are a superfood and contain all types of nutrients that you need. A large egg has 75 to 80 calories, fat, vitamins of A, D, E, high-quality protein, and numerous minerals.

Eggs are an amazing source of choline, an important nutrient for pregnant women. Eggs help develop the baby’s brain and decrease the risk of developing abnormalities in the spine and brain.

According to some studies, a pregnant woman should have 450 milligrams of choline each day, and a single egg has about 150 milligrams of choline.


Pizza being one of the best food for pregnant women is probably is great news for you all.

They have vitamins, protein, and calcium. If you want it to be more nutritious, add more vegetables, cheese, and wheat crust.

However, avoid sausage and pepperoni pizzas.

Leafy Greens

Broccoli, spinach, and kale are green vegetables packed with nutrients. It has vitamin A, vitamin C, vitamin K, iron, potassium, folate, calcium, and fiber.

Adding green vegetables to your diet will be effective for you and the baby. They also help to decrease the danger of having low birth weight.


Edamame is soybean pods that are cooked and are a source of protein. One cup has almost 20 grams of shelled.

Moreover, they are also rich in nutrients, which are essential during pregnancy.

A small bowl of edamame has 3.6 milligrams of iron, 480 micrograms of folate, and 100 milligrams of calcium.

They are also easy to make. Just steam or microwave frozen pods for 2 to 3 minutes, and they are ready.

Lean meat

Lean meats such as chicken, pork, and beef are rich in high-quality protein. Pork and beef are mainly packed with choline, iron, and vitamin B; they are all needed in high amounts when you are pregnant.

Iron is a vital mineral that is used by red blood cells for hemoglobin. Since the blood volume increases during pregnancy, you need more iron, mainly during the third trimester.

During the early and mid-pregnancy times, having a low amount of iron will cause anemia. This will lead to an increase in the risk of low birth weight.

It won’t be easy for women who are vegetarian or vegan to cover the daily iron needs but eat them regularly as it will increase your iron amount.

Moreover, if you make a dish with vitamin C-rich foods such as bell peppers, tomatoes, and oranges, it increases the absorption.


Carrots are rich in beta carotene; once it is consumed, the body converts it into vitamin A. it is an important vitamin as it helps develop the baby’s skin, organs, and eyes.

You can add carrots to any of your dishes or make vegetable fried rice and add them. You can even add them to your salad with other vegetables and fruits.


Berries are packed with antioxidants, carbs, fiber, vitamin C, and water.

Moreover, they are low in glycaemic index value, which means they won’t cause any rise in blood sugar levels.

They are also an excellent snack, as they have water and fiber. They deliver a lot of nutrition and flavor but is low in calorie.

When you are pregnant, the best berry option is strawberry, raspberry, acai berry, blueberry, and goji berry.


They contain monounsaturated fatty acid, which makes them buttery and creamy in texture. Avocados are also rich in folate, healthy fats, vitamin B, vitamin C, vitamin E, vitamin K, fiber, copper, and potassium. Because of these, they are a great choice to have during pregnancy.

Folate helps to avert neural tube defects and prevent abnormalities of the brain and spine-like spina bifida of the baby.

Healthy fats help to build the tissues, brain, and skin of the baby.

Potassium helps the mother to get relief from leg cramps.

Some other food options are whole grains, oatmeal, quinoa, salmon, popcorn, orange juice, cereals, cantaloupe, bran muffin, and baked potatoes.

Foods to avoid during pregnancy

While we are talking about the best food for pregnant women to eat, remember some foods you should not consume. Some foods will harm your body as they contain chemicals or bacteria that can make a pregnant lady sick.

Foods not to consume:

  1. Processed Meat
  2. Raw Eggs
  3. Hot Dogs
  4. High Mercury Fish
  5. Alcohol
  6. Unpasteurized Milk
  7. Processed Junk Foods
  8. Caffeine

Final thoughts

We have given you some best food for pregnant women, but it is still usual to worry about your diet during pregnancy and not have enough nutrients.

Stick to home-made food mainly and eat foods rich in protein, folate, calcium, vitamin D, iron, iodine, and DHA.

You have a lot of delicious options that will give you and the baby all the nutrients. Talk to your doctor to know your daily requirements and if you need any essential supplements.

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