6 critical foods for pregnant women

Maintaining a healthy diet during pregnancy is much more important as compared to regular diet expectation from others.

During pregnancy, there are extra needs of the body; a little more of certain minerals and vital to keep the mother and unborn child safe.

It is believed that pregnant women may need between 350–500 extra calories each day during the second and third trimesters, and the baby is likely to suffer negative consequences if they fall short of the requirement.

Any diet that lacks the key ingredients for can affect the development of the child, that is why most doctors and nurses insist on regular hospital visits during pregnancy to receive vital information on the foods to eat among other things.

Poor eating habits and excess weight gain may also increase the risk of gestational diabetes and pregnancy or birth complications.

Essentially, the choice of a healthy and nutritious meal will ensure the health of you and your baby.

It will also make it a lot easier to lose the pregnancy weight after you’ve given birth.

Here are 10 highly nutritious foods to eat when you’re pregnant.

These are great sources of folate, fiber and many other nutrients that are important for the proper development of the baby in the womb. The folate for instance is an important nutrient that helps to reduce the risk of some birth defects and diseases.

Lentils, peas, beans, chickpeas, soybeans and peanuts are all good legumes with rich nutrients during pregnancy.

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They are good fibers, proteins, and calcium source, all of which the body needs particularly during pregnancy which we agree is a very delicate period.

Studies have suggested that most young pregnancy women do not take adequate folate leading to various deformities and sometimes low birth weight of the newborn.


Need we explain this further? Omega-3 fatty acids are good for brain and eye health and development.

This is very important for newborns.

Fish, in fact, sea foods in general, are high in Omega 3-fatty acids and so it is advisable that pregnant women make it an important component of their meal plans.

Despite this advise, pregnant woman are not to go ‘over kill’ it. Limit the intake of seafood to twice a week.

This is because of the expected level of contamination of sea food by mercury.


Most pregnant women shy away from eating eggs when they are pregnant but it is the real deal! Eggs are incredibly nutritious and helps in brain development courtesy the ingredient called choline.

They are an ultimate health food that has ample amount of almost every nutrient a pregnant woman needs.

They contain calories, protein, fat, minerals and vitamins.

Taking less egg during pregnant may affect the child’s brain function.

Whole grains

These are health foods packed with high quality fibre and helps meet calories requirements for pregnant women. They are the recommended foods compared to refined grains that are often low in natural nutrients.

Whole grains are packed with fiber, plant compounds and vitamins.

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Classical examples are Oats and quinoa.



Avocados contain high amounts of monounsaturated fatty acids, fiber, folate and potassium. They may help improve fetal health and relieve the leg cramps that are common in pregnant women.

Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids.

They are also high in fiber, B-vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C.

Because of their high content of healthy fats, folate and potassium, avocados are a great choice for pregnant women.

The healthy fats help build the skin, brain and tissues of the fetus, and folate may help prevent neural tube defects.

Potassium may help relieve leg cramps, a side effect of pregnancy for some women. Avocados actually contain more potassium than bananas.



Guess, you least expected this. Yes. Water.

During pregnancy, blood volume increases by up to 1.5 liters. Therefore, it is important to stay properly hydrated.

The fetus usually gets everything it needs, but if you don’t watch your water intake, you may become dehydrated.

Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood and reduced memory.

Furthermore, increasing water intake may help relieve constipation and reduce the risk of urinary tract infections, which are common during pregnancy.

General guidelines recommend drinking about 2 liters of water per day, but the amount you really need varies by individual.

As an estimate, you should be drinking about 1–2 liters each day. Just keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee and tea.

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As a rule of thumb, you should always drink water when you’re thirsty, and drink until you’ve quenched your thirst.

Health eating!


This is an original Healthfoodsolution.com article. Feel free to leave comments and questions below this post.

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