Pregnancy Diet Plan – 20 Healthy Foods To Eat

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Pregnancy Diet Plan

A healthy and nutritious diet is essential for a pregnant woman and her baby’s health. What she eat or drink fully impact on her and baby health.

Pregnancy diet plan includes nutrients, vitamins, minerals, and eating a healthy source of foods.

However, maintaining a healthy diet is very important.

Lack of nutritional diet, poor eating habits, and excessive weight gain negatively impact the baby’s health.

It may also lead to pregnancy or birth complications.

So, the utmost priority for pregnant women are

  • Maintaining Weight
  • Eating Healthy Foods
  • Proper Diet Planning

What Should You Eat?

  1. Eggs
  2. Dried Fruit and Nuts
  3. Oatmeal
  4. Dairy Products
  5. Green Vegetables
  6. Beans and Lentils
  7. Lean Meat
  8. Whole Grains
  9. Chicken and Turkey
  10. Whole Wheat Bread
  11. Sweet Potato
  12. Orange Juice
  13. Berries
  14. Popcorns
  15. Whole Grain Cereal
  16. Fish
  17. Avocado Toast
  18. Salads
  19. Tomato and Vegetable Soup
  20. Whole-Wheat Pasta

1. Eggs

Eggs

Eggs are rich in folate, iron, and choline and almost little bit of every nutrient you need.

It is one of the high protein meals for pregnancy and the best foods to eat while pregnant.

Choline in eggs are helpful for brain development and reduces the risk of neural tube defects, such as spina bifida.

According to Healthline, a survey in the US stated that over 90% of people consumed less than the recommended amount of choline.

Eggs are helpful in boosting baby brain health fortified with omega-3.

Choline is contained in the yolk, consume whole egg for proper nutrition.

2. Dried Fruit and Nuts

Dried Fruit and Nuts

Dried Fruits and Nuts are a healthy source of foods to eat during pregnancy.

They are rich in vitamins, minerals, calories, fiber, omega 3, and healthy fats.

Dried fruits have the same nutrients as in fresh fruits and a healthy source to eat many times during a day.

Prunes, dates, flax seeds and apricot are some types of dried fruits rich in fiber, iron, and potassium.

  • Healthy eating helps for the nourishment of the growing baby.
  • It provides energy and nutrients to you and your unborn baby.

Nuts such as Almonds, Walnuts, and Raisins are useful for the development of baby’s nervous system.

Precautions:

  1. Consume it in a natural state, don’t eat fried as it contains calorie.
  2. Eat it at a moderate level, a handful or small bowl of nuts or dry fruits a day is sufficient.
  3. Choose sundried fruits only.
  4. Buy organic fruits and nuts.

3. Oatmeal

Oatmeal

Oatmeal is one of the best meals to eat while pregnant and filled with fiber, protein and vitamin B6.

It is a top source of folic acid and iron beneficial for maintaining a healthy pregnancy.

A daily bowl of oatmeal provides health benefits but especially beneficial for pregnant women.

Its richness in protein and vitamins are beneficial for baby’s development.

According to the American Pregnancy Association, Oatmeal contains a good source of iron, crucial nutrients and folic acid for pregnancy required in the prenatal period.

4. Dairy Products

Dairy Products

Dairy Products are an excellent source of vitamin D, minerals, calcium, phosphorus and other nutrients.

They are one of the excellent calcium-rich foods during pregnancy.

These nutrients are beneficial for baby’s development.

  • Bones, Teeth, and Muscles
  • Heart and Nervous System

You can get all the nutrients from low-fat dairy products and fortified soy milk.

One must include low-fat dairy products in pregnancy diet plan to boost overall health.

Try to reduce salt cheese, and use low-fat spreads instead of butter.

Dairy products include milk, yoghurt, tofu, and low-fat butter.

5. Green Vegetables

Green Vegetables

Green Vegetable is rich in vitamins, fiber, potassium, antioxidants, and nutrients.

Vegetables such as spinach, broccoli, asparagus, broccoli, and kale are good for immune system and digestion.

It helps reduce constipation and other digestive issues.

During pregnancy, many pregnant women deal with issues related to digestion and constipation.

Thus, eating green and leafy vegetables helps reduce digestive problems and maintain overall health.

You can also read about 9 Healthy Recipes to Boost Immune System

6. Beans and Lentils

Beans and Lentils

Beans and Lentils are the best iron rich foods during pregnancy. They are also a rich source of source of energy, essential carbohydrate, protein, energy, and calcium.

Nearly half cup of Lentils contains around 8 gm fiber and helps lower the digestive related issues.

Benefits:

  • It lowers the risk of preterm delivery.
  • It also reduces the risk of low birth weight and prolonged labor.
  • Helpful for the development of your baby’s muscles.
  • It helps in improving the biological functions of the brain.
  • Reduce constipation problem during pregnancy.

15 grams of Beans and Lentils per cup are excellent for health.

7. Lean Meat

Lean Meat

Lean Meat is rich in iron, protein, choline and vitamin B.

It includes beef, pork, and chicken that are rich in protein.

Your body needs 25 grams of extra body protein a day to help the baby grow and develop muscles properly.

A pregnant woman needs more iron necessary for red blood cell formation.

It is essential during the third trimester, and one must add lean meat to a pregnancy diet plan.

As per Healthline, Lack of iron during early and mid-pregnancy cause iron deficiency anemia. It increases the risk of premature delivery and low birth weight.

However, vegetarian moms can get the iron source from other foods.

8. Whole Grains

Whole Grains

Whole Grain food contains fiber, vitamins B, protein, iron, and plant compounds.

Food such as oats, whole grain bread, cereals, and brown rice helps to alleviate constipation.

Whole-grain items like bread and cereals have more fiber than white bread and rice.

One can consume oatmeal in breakfast, a whole-grain bread sandwich at lunch, and wheat pasta or brown rice for dinner.

9. Chicken and Turkey

Chicken and Turkey

Chicken is the best option for foods to eat during pregnancy.

It is essential to eat well-cooked chicken and avoid raw chicken during pregnancy.

Undercooked can make you sick and affect the fetus developing inside you.

Turkey is a rich source of vital amino acids, B vitamins like B6 and B3.

According to MomJunction, 4 OZ of turkey contains around 32gm of protein that your body needs at this time.

One must look for a turkey that raised under organic conditions.

Before consumption of turkey or chicken, it is better to ask nutritionist or doctor for its side effects.

Ways on How and What to Eat When Pregnant:

  1. Make sure to wash it properly and remove its skin.
  2. Only consume fully cooked turkey chicken.
  3. It contains Low-fat protein and iron.
  4. Avoid raw chicken or turkey during pregnancy.

10. Whole Wheat Bread

Whole Wheat Bread

A common question keep on occurs in mom’s mind as what can pregnant women eat.

Wheat or brown bread is the right option full of nutrients, fiber, and minerals.

It contains a high proportion of dietary fibers helpful for

  • Improving Digestion
  • Maintaining regular bowel movements
  • Helps to reduce constipation and diarrhea during pregnancy

Other benefits as per Mom Junction include:

  • Lowering Blood Pressure
  • Provides Vitamin C
  • Maintains Metabolism and Reduces Asthma Risk

It is better to consume on alternate days and not only a daily basis.

11. Sweet Potato

Sweet Potato

Sweet Potatoes are nutritious meals to eat while pregnant.

It contains potassium, fiber, and vitamins to boost pregnancy.

While pregnancy, nutrition becomes an utmost priority for you and your growing baby.

Eating the right choices of food become essential for overall development.

Its natural sweet flavor is beneficial for maintaining the baby’s healthy weight.

12. Orange Juice

Orange Juice

During pregnancy, moms tend to have food cravings.

A common question appears in their mind as what to eat when pregnant to lower their food craving.

Orange is the must option to include in a pregnancy diet plan for cravings, fully loaded with vitamin C.

It contains healthy nutrients and lowers fat content that helps boost the immune system.

According to research, higher intake of vitamin C lowers the risk of infant’s allergic disease and keeps brain healthy.

A glass of Orange Juice a day keeps your body hydrated and maintains fluid balance in the body.

13. Berries

Berries

Berries are rich in antioxidants, vitamin C, water content, folic acid, and fiber.

It is best for hydration, low in calories and provides many healthy nutrients.

Berries such as strawberries, blackberry, raspberry, and cherries are crucial elements during pregnancy.

It provides adequate folate during the first trimester that helps:

  • Reduce the risk of neural tube defects
  • Spina bifida during fetal development

Pregnant women need 85 mg of vitamin C daily to help keep bones and tissue.

14. Popcorns

Popcorns

Popcorns are full of whole grain, rich in fiber, and antioxidants.

Air-popped or a low-fat microwavable bag, low-fat butter popcorn are healthy options to eat.

It is the safest option to eat and lowers the food cravings during pregnancy.

Popcorn contains polyphenol that is helpful in boosting heart health.

15. Whole Grain Cereal

Whole Grain Cereal

Whole Grain Cereals includes vitamins, protein, fiber, and nutrients healthy for pregnant women.

Its grains are helpful for overall growth and development of the baby.

These include oats, brown rice, wholegrain bread, cracked wheat, barley, and breakfast cereals.

Cereals with milk are healthy options for overall development of the baby.

16. Fish

Fish

Fish contains low fat and a good source of lean protein.

Some Fishes such as Salmon and Sardine are good for the heart. They are the different foods high in omega 3 for pregnancy.

White tuna is safe to eat, while mercury and canned light tuna are harmful to baby’s developing brain.

Fish is the best option for women to take on a regular basis for fitness and overall boost.

17. Avocado Toast

Avocado Toast

Avocados fruit are rich in folate, dietary fiber, and good fats.

Folate component is useful in early pregnancy.

It contains a higher amount of compounds, such as unsaturated fats, lipid-soluble antioxidant, and fiber.

It is the best food option moms must add in pregnancy diet plan.

Benefits of Avocados:

  • It provides an improvement in maternal health
  • Enhance breast milk quality
  • Improves birth outcomes

Avocado toast is easy to make and healthy option for pregnant moms.

To make Avocado Toast:

  1. Peel and smash the Avocado with a fork and squeeze lime into it.
  2. Toast the Bread.
  3. Spread the Avocado with toast and top it with diced Tomatoes.
  4. Add Salt, Pepper, and Olive Oil to taste.

18. Salads

Salads

Salads are a healthy option and easy to make foods to eat during pregnancy.

It is a nutritional way to make up for your vegetable requirements and must add to the pregnancy diet plan.

While choosing for salads, one should take healthy, safe lettuces, leafy vegetables, toppings, and dressings.

According to the National Institutes of Health, Its must wash fruits and vegetables properly before its consumption.

One can eat fruit salad, veggies salad or beans and grain salads for proper nutrition.

All salad lettuces are the safest option to eat during pregnancy and for baby development.

19. Tomato and Vegetable Soup

Tomato and Vegetable Soup

Tomatoes are rich in folic acid and vitamin C that are vital for a growing fetus.

It helps in the development of the baby and protects them against malaise.

On the other hands, the vegetable is rich in vitamins, fiber, potassium, antioxidants, and nutrients.

It controls calorie intake and provides essential nutrients to you and your body.

These healthy options are rich in antioxidants and sodium helpful for maintaining overall health.

20. Whole-Wheat Pasta

Whole-Wheat Pasta

A healthy option for food cravings pregnant women can include in the pregnancy diet plan.

One can eat homemade pasta in moderate quantity but avoid eating ready made pasta.

It is made from refining grains and safe to consume it in a small quantity.

You can make pasta at home with tomato sauce, pepper, salt, and olive or avocado oil.

A study says that pasta contains healthy nutrients and vitamins to help pregnancy.

It does not cause any risk factor if taken in moderate quantity.

Breakfast Routine

Food ItemsNutrientsDaily Intake
EggsFolate, Iron, and Choline2-3 boiled eggs
Dried Fruit and NutsVitamins, Minerals, Calories, Fiber, and Omega 31 cup
OatmealFiber, Protein, and Vitamin B61 bowl with fruits
Dairy ProductsVitamin D, Minerals, Calcium, Phosphorus2-3 servings

Afternoon Routine

Food ItemsNutrientsDaily Intake
Green VegetableVitamins, Fiber, Potassium, Antioxidants, and Nutrients1-2 bowl
Beans and LentilsCarbohydrate, Protein, Energy, Iron, and Calcium1-2 bowl
Lean MeatIron, Protein, Choline, and Vitamin B1 or 1/2 serving
Whole GrainsFiber, Vitamin B, Protein, and Iron1 or 2 servings
Chicken and TurkeyVital Amino Acids, B Vitamins like B6 and B34 OZ

Evening Routine

Food ItemsNutrientsDaily Intake
Whole Wheat BreadNutrients, Fiber, and Minerals2-4 pieces
Sweet PotatoVitamins, Potassium, and Fiber1-2 servings
Orange JuiceVitamin C2-3 glass a day
BerriesAntioxidants, Vitamin C, Water Content, Folic Acid, and Fiber1-2 cups
PopcornsRich in Fiber, and Antioxidants1 bowl servings
Whole Grain CerealVitamins, Protein, Fiber, and Nutrients1-1/2 bowl

Dinner Routine

Food ItemsNutrientsDaily Intake
FishOmega 3 Fatty Acidstwice a week
Avocado ToastFolate, Dietary Fiber, and Good Fats1-2 servings
SaladsLettuces and Nutrients2 bowls
Tomato and Vegetable SoupVitamins, Fiber, Potassium Antioxidants, and Nutrients1 or 2 servings
Whole-Wheat PastaNutrients, and Vitamins1 bowl servings

These foods to eat during pregnancy would assure the smooth growth of the fetus.

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