The 12 Healthy Food For Pregnant Women.

People often get confused about what will be the best healthy food for pregnant women. What food is healthy and what is not suitable for pregnant women. In this piece of writing. We will discuss the kind of foods, which can be helpful for expectant mothers.

Giving birth to a new life is a challenging, painful, and tiring stage for any woman. At this time, your body experiences many changes that require nutrients, vitamins, and minerals. During this time, every woman needs special care. They also need good food. for maintaining the health of the child and herself.

1. Dairy Products

Dairy Products - Healthy food for pregnant women
Dairy Products – Healthy food for pregnant women

Non-fat milk and yogurt are good sources of vitamin D, calcium, protein, and other nutrients. These nutrients are helpful and essential for the optimal growth of the fetus. Yogurt, in particular, is beneficial for pregnant women as it contains more amount of calcium than other dairy products. 

Non-fat milk is also a rich source of calcium. It is better than whole milk, which is not healthy for the heart and overall health. Probiotics in dairy products help to reduce pregnancy complications. Dairy products also contain a high amount of iron, magnesium, phosphorus, and zinc. The utilization of dairy products during pregnancy is vital, and it helps to maintain health.

2. Fish 

Fish A Healthy Food for Pregnant Women
Fish A Healthy Food for Pregnant Women

Salmon, Herring, tuna, cod, catfish, and tilapia are excellent and beneficial for pregnancy. Before eating fish, make sure it has low mercury. Mercury can be harmful to fetus development. So, try to eat fish, which contain low mercury. 

Eating fish 2 to 3 times per week helps you to increase the omega-3. Omega-3 is the fatty acid, which is essential during pregnancy. People consider all kinds of seafood are harmful to fertility. But these contain a high quantity of fatty acids and other vital substances that help during pregnancy.

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3. Eggs

Eggs for pregnant women

Eggs contain excessive protein, amino acids, and other dozen vitamins and rich in minerals. You can eat eggs in any form like omelet or hard-boiled. A good routine is to eat food or to eat hard-boiled eggs at breakfast. How many eggs should you eat? Well, research says two hard-boiled eggs a day can fulfill the requirement of protein, amino acid, and minerals. 

Eggs provide choline, which is helpful in the brain development and health of the baby. Eating eggs is not only healthy for the mother but the baby.

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4. Lean Meat

Lean Meat for Pregnant Women

During pregnancy, your iron needs double as compared to routine and it is another healthy food for pregnant women. You are required to include plenty of iron-rich foods in your diet. Meat is a good source of iron, which is easily absorbed by your body. Deficiency of iron can cause anemia and premature delivery. 

In lean beef, you can eat beef, pork, and chicken. Also, these are rich in choline and various vitamin B. Eating raw or uncooked meat is unsafe and unhealthy for the pregnant woman. Raw or uncooked meat may carry harmful bacteria, which can cause infection or disease. Make sure to eat correctly cooked meat every time.

5. Fruits

Fruits Healthy Food for Pregnant Women
Fruits Healthy Food for Pregnant Women

Another type of healthy food for pregnant women is Fruits. With dense foods like dairy products, meat, and seafood, to maintain a balanced diet. Eat Fruits and vegetables during pregnancy. All fruits have their importance. Eating nuts can never be harmful to health, and fruits keep away the diseases.


Bananas are very easy to digest and do not put pressure on the stomach. These are excellent sources of potassium. It provides you quick relief for pregnancy fatigue. Nearly half of the pregnant women experienced constipation. Eating bananas during pregnancy can help to avoid such a situation.


Berries are a good source of folate, fiber, vitamin C, and carbohydrates. Carbohydrates increase the process of nourishment of the baby and increase the energy in the body of the mother.

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Apples are ubiquitous, and everyone likes to eat. Their benefits are unlimited. They also provide Vitamin A, C, and potassium. Eating apples during pregnancy can furnish endless benefits to baby and mother.


Oranges are flooded with vitamin C and also contain fiber, folate, and a lot of water. They help to carry out the needs of water needed by the body. Vitamin C is good for the skin and immune system.


Avocados have unsaturated fatty acids, vitamin C, B, K fiber, choline, magnesium, and excessive folate. Avocados are an excellent addition to the diet for pregnancy. An unsaturated amount of fatty acids in avocados helps in building tissues and cells of the fetus.


Lemons help to enhance the digestive system as they contain vitamin C. Drinking lemon water or lemonade gives relief from nausea caused due to pregnancy.

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6. Sweet Potatoes

Sweet Potatoes for Pregnant Women

Sweet potatoes are full of fiber and vitamin A. Vitamin A is mandatory for the growth of tissues and cells. Sweet potatoes contain more fat and sugar as compared to white potatoes and fewer carbs and calories. Sweet potatoes are a great source of beta carotene, which is helpful especially in the last months during pregnancy.

7. Legumes

Legumes for Pregnant Women

Legumes are also called pulses, are the excellent source of proteins. They also provide folate, iron, potassium, magnesium, and fatty acids. The group of plants includes peas, lentils, beans, chickpeas, soybeans, and other kinds of seeds. Add These to rice and salad. Legumes help to fight diseases that may affect the mother and child during pregnancy. 

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8. Dried Fruits and Nuts

Dried Fruits and Nuts for Pregnant Women

Dried fruits and nuts are great when it comes to healthy food for pregnant women. They increase the energy level of the body as well as of the brain. Dry fruits and nuts are rich sources of vitamins, minerals, fibers, and amino acids. Dried fruits and Nuts are the storehouses of various minerals like calcium, magnesium, potassium, and zinc. 

A moderate diet without different nuts is incomplete and false. Almonds are rich in vitamin E and protein. Protein helps in the formation of muscles, and almonds keep the brain active. It helps in the creation of hair and skin.

Dried fruits and nuts hold the same amount of nutrients as fresh fruit but without water. It is easy to eat small nuts and dry fruits. As they are small and you can carry them with yourself everywhere.

They are perfect snacks to counter the problem of hunger during pregnancy. You can eat a variety of dry fruits and nuts like almonds, dates, dried figs, apricot, pistachio, hazelnut, walnut, peanut, coconut, and cashew. 

Dried fruits and nuts also include iron. which is crucial to maintain a healthy pregnancy. Vitamin C in dry fruits gives strength to immune function and helps the body to absorb the iron.

Potassium helps to keep up the blood pressure and enhance muscle control. The natural sugar in dry fruits and nuts provides you an extra dose of energy and is easily digestible. Magnesium is good for the baby as it is useful in the development of nerves and bones.

9. Whole Grains

Whole Grains for Pregnant Women

Whole grains and their products are a good source of protein, fiber, vitamins, plant compounds, and calories. Barley, rice-wheat, millet, oat, and buckwheat are in the list of grains.

Popcorns, a bowl of oatmeal, and whole-grain bread are the products that can be used during pregnancy to keep the mother and child health. Oatmeal helps you to control the cholesterol level in the body. The plenty of fiber in the grains helps in preventing hemorrhoids and constipation.

10. Water

During pregnancy, your body needs of water increases as blood volume increases in the body. So, it is recommended to stay properly hydrated. Water is a must in every function or system of the body. For the process of the development of the fetus, water is essential.

Make sure to increase the intake of water during pregnancy if you feel anxiety, fatigue, headaches, and a bad mood. This is because of dehydration in your body. In the pregnancy, the research recommends 10-8 ounces cups of water or other beverages during a day. 

11. Vegetable and leafy greens

Vegetables and Leafy Greens for Pregnant Women

Leeks, red bell peppers, spinach, broccoli, kale, and other green, dark vegetables are good for pregnancy. These vegetables are full of nutrients. These include vitamin C, vitamin K, vitamin A, calcium, iron, folate, potassium, and magnesium. 

Broccoli and leafy greens contain antioxidants, which help the cell to prevent the damage. Plant compounds in these vegetables increase the functionality of the immune system and digestive system. Capsicum is an excellent source of calcium, which is suitable for pregnancy.

12. Fish liver oil

Fish Liver Oil for Pregnant Women
Fish Liver Oil for Pregnant Women

Fish liver oil has a high quantity of Omega-3 fatty acids that helps in the development of the brain and eye of the baby. A study in the 2016 New England Journal of Medicine, the scientist observed 700 pregnant women. They find out that the women who took the fish liver oil, their children appeared to less threaten by asthma. 

Fish oil supplements contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Fish liver oil is helpful against heart diseases and fights against high blood pressure. Other studies suggested that the use of fish liver oil prevent depression, kidney problems, diabetes, stomach ulcer, and many other issues. Taking fish liver oil will help to remain healthy during pregnancy.

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Healthy Food For Pregnant Women FAQs

Does fish liver oil have any side effects?

The fish oil made from the flesh of the fish without any additional supplements is okay. But the oil from the liver of the fish may prove to be unsafe. It can cause heart burn, nausea, loose stools etc. Again, it is not safe to take fish oil supplements made up of fish liver.

What foods should we avoid during pregnancy?

In general, you should avoid caffeine, under-cooked, raw or processed forms of meat, high-mercury sea food and unwashed products. Among the fruits, doctors suggest to avoid pineapples, papaya, bitter melons and grapes. It is necessary to consult your doctor because it varies from person to person what should be avoided in accordance with the medical condition.

Is there anything besides lemon for nausea?

If you want to avoid lemons, then ginger is the best replacement. You can take ginger in the form of ginger tea or ginger jam etc. Moreover, peppermint tea is quite effective for treating nausea. Flavored lollipops for pregnancy also fight against nausea.

Can sweet potatoes affect Gestational diabetes?

Sweet potatoes have a low glycemic index. These contain a high content of fiber and less sugars. After digestion, the sugars present in it are slowly released in the blood sugar. This doesn’t affect the blood sugar much. Hence it is good for diabetes. Therefore, sweet potatoes don’t have any evident impact on gestational diabetes.

Is there any alternative to milk? I am lactose intolerant

Fermented products are best alternatives for lactose-intolerant people e.g.; cheese and yogurt. While the milks from soy, almond and rice are obtained from plants and are lactose-free. Although coconut milk is also lactose-free, it has a high fat-content. Moreover, juices of grapefruit, oranges, apples etc. are also calcium-rich.

Final Words

When you are pregnant you will need to take extra for you and the baby you are rasing in your womb. Hence hope this list of Healthy Foods for Pregnant Women will be helpful. You should be extra careful about your second pregnancy. Best wishes to you and your upcoming baby. Do not forget to do light exercises daily.

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