A Healthy Pregnancy Diet Plan Every Woman Should Know

Eating a nutritious diet during pregnancy is important for your health and the health of your baby. Learn what to eat during this handy pregnancy food chart.

Dairy Products

During pregnancy, you'll need extra protein and calcium to meet your baby's needs. Dairy products like milk, cheese, and yogurt are good choices.ss These products contain calcium and other essential nutrients. When possible, choose low-fat varieties, such as semi-skimmed, 1% fat or skimmed milk, low-fat yoghurt and reduced-fat hard cheese. If you prefer dairy alternatives, such as soya drinks and yoghurts, opt for unsweetened, calcium-fortified versions.

Sweet potatoes

Sweet potatoes are rich in beta-carotene, a plant compound that your body converts to vitamin A. Vitamin A is essential for a baby's development. However, too much vitamin A, from animal products - such as organ meats can cause toxicityTrusted Source. Sweet potatoes are a good plant-based source of beta-carotene and fiber. Fiber keeps you full longer, reduces blood sugar spikes, and improves digestive health, which can help reduce the risk of pregnancy constipation. Try sweet potatoes at breakfast time as a base for your morning avocado toast.

Eggs

Eggs are a healthy food, as they contain a little of almost every nutrient you need. A large egg contains about 71 caloriesTrusted Source, 3.6 g of protein, fat, and many vitamins and minerals. Eggs are a great source of choline, a vital nutrient during pregnancy. It's important in a baby's brain development and helps prevent developmental abnormalities of the brain and spine. A single whole egg contains roughly 147 milligrams (mg)Trusted Source of choline, which will get you closer to the current recommended choline intake of 450 mg per dayTrusted Source while pregnant, though more studies are under way to determine if that is enough. Hen eggs produced under the British Lion Code of Practice (stamped with the red lion) or produced under the Laid in Britain scheme, are considered very low risk for salmonella and safe to eat raw or partially cooked. Any hen eggs that are not British Lion eggs or produced under the Laid in Britain scheme, should be well cooked. Other types of eggs, including duck, quail and goose eggs, should also be well cooked.

Broccoli and dark, leafy greens

Broccoli and dark, green vegetables, such as kale and spinach, have many of the nutrients you'll need. If you don't like the flavors, you can disguise them by adding them to soups, pasta sauces, and more. Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. Their fiber content can also help prevent constipation. Vegetables have also been linked to a reduced risk of low birth weightTrusted Source. Try this kale eggs Florentine recipe or blend some spinach into a green smoothie, and you won't even know it's in there.

Berries

Berries provide water, healthy carbs, vitamin C, fiber, and antioxidants. They also have a relatively low glycemic index value, so they should not cause significant spikes in blood sugar. Berries are a great snack, as they contain both water and fiber. They provide a lot of flavor and nutrition but with relatively few calories. Some of the best berries to eat while pregnant are blueberries, raspberries, goji berries, strawberries, and acai berries. Check out this blueberry smoothie for some inspiration.

Avocados

Avocados contain monounsaturated fatty acids. This makes them taste buttery and rich - perfect for adding depth and creaminess to a dish. They also provideTrusted Source fiber, antioxidants, 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 during pregnancy. Healthy fats help build the skin, brain, and tissues of your little one, and folate may help prevent neural tube defects and developmental abnormalities of the brain and spine, such as spina bifida. Potassium may help relieve leg cramps, which can affect some people. In fact, avocados contain more potassiumTrusted Source than bananas. Try them as guacamole, in salads, in smoothies, and on whole wheat toast, but also as a substitute for mayo or sour cream.

Meat and proteins

Lean beef, pork, and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, choline, and other B vitamins - all of which you'll need in higher amounts during pregnancy. Iron is an essential mineral used by red blood cells as a part of hemoglobin. You'll need more iron since your blood volume is increasing, and especially during your third trimester. Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which increases the risk of low birth weightTrusted Source and other complications. It can be hard to cover your iron needs with meals alone, especially if you develop an aversion to meat or follow a plant-based diet. However, for those who can, lean red meat may help increase the amount of iron you're getting from food. Pro tip: Pairing foods that are rich in vitamin C, such as oranges or bell peppers, along with iron-rich foods may also help increase iron absorption. Toss some vitamin C-rich tomato slices on that turkey burger or whip up this steak and mango salad.

Dried fruit

Dried fruit is generally high in calories, fiber, and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form. One serving of dried fruit can boost your intake of many vitamins and minerals, including folate, iron, and potassium. Prunes are rich in fiber, potassium, and vitamin K. They're natural laxatives and may be very helpful in relieving constipation. Dates are high in fiber, potassium, iron, and plant compounds. However, dried fruit also contains high amounts of natural sugar, and the candied varieties contain added sugar. Try adding a small portion to a trail mix with nuts and seeds for an on-the-go protein- and fiber-filled snack.

Water

Hydration is essential for everyone, but especially during pregnancy. During pregnancy, blood volume increases by about 45%Trusted Source. You need plenty of water to stop both you and your baby becoming dehydrated. Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood, and reduced memory. Increasing your water intake may also help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy. The American College of Gynecologists recommends drinking 8-12 cups (64-96 ounces) of water per day during pregnancy. But the amount you really need varies. Ask your doctor for a recommendation based on your specific needs. Keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee, and tea.