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A strict balanced diet is of utmost importance to maintain a healthy lifestyle when pregnant or planning a pregnancy. This will ensure you always feel positive and that your baby gets all the essential nutrients.

During pregnancy, you will feel more hungry than usual. However, this does not mean that you need to eat for two, even if you expect triplets and twins.

It is better to focus on the quality of food you eat instead of the quantity. Here is a list of pregnancy foods you should eat to keep your diet varied while avoiding high fat and sugar.

13 Food You Need to Eat While Pregnant

what to eat during pregnancy




When you are ready to welcome a new baby into the world, you will have to eat extra calcium and protein to meet the child’s needs.

The best dairy products to include in your diet are yogurt, milk, and cheese.

Dairy is necessary because it contains two types of high-quality protein, which are whey and casein. It is also the best dietary source of phosphorus, vitamins B, magnesium, zinc, and calcium.

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This food group will have you eating lentils, beans, peas, soybeans, peanuts, and chickpeas.

Legumes are fantastic plant-based sources of protein, iron, fiber, calcium, and folate. All of these are essential for your body during pregnancy. Folate is significantly beneficial during your first trimester, so you should aim to ingest at least 600 micrograms each day.


Sweet Potatoes


Sweet potatoes are scrumptious and can be cooked in several ways.

They are rich in beta carotene, which is a natural compound derived from plants, and it converts into vitamin A.

By eating more sweet potatoes, you can also keep your fiber levels up to feel full much longer and avoid blood sugar spikes.

Your digestive health will improve, mainly to prevent pregnancy constipation.


what to eat during pregnancy




Salmon is one of the yummiest sources of essential omega-3 fatty acids.

You can eat it for breakfast on whole wheat bagels or as a grilled or teriyaki ingredient in stir-fries.

Salmon can help develop your baby’s brain and eyes and even raise gestational length. It is also a very natural source of vitamin D that is essential for immune function and healthy bones.

Just make sure you get fresh, wild-caught Salmon that is cooked well. You should only eat fish twice a week while pregnant to avoid overloading your body and baby with heavy metals.


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Eggs are a low-calorie breakfast favorite that you can get high-quality protein, several vitamins, minerals, and healthy fat from.

Eggs in meals are also an excellent source of choline, a critical nutrient for a baby’s brain development to prevent abnormalities.




It is no secret that broccoli or dark leafy green vegetables like spinach and kale pack tons of essential nutrients for you and the baby. Even if you do not enjoy eating greens, you can add a little to each meal without tasting them too much.

Some of the benefits you get include vitamin C, vitamin A, vitamin K, folate, potassium, calcium, iron, and fiber. Leafy greens and broccoli will also fend off constipation.


Lean Meat


Lean meats like pork, beef, and chicken are a high-quality source of protein.

Beef and pork are also packed with choline, iron, and vitamin B and very necessary during pregnancy. You should consume more iron to produce healthy red blood cells as part of your hemoglobin.

An iron deficiency can cause anemia.


what to eat during pregnancy


Oranges and Bell Peppers


These are rich in vitamin C and go exceptionally well with iron-rich foods like beef or pork. This way, you can improve food absorption. Alternatively, you can also toss in some tomato slices on a chicken burger for more vitamin C.




Berries are famously known for holding a lot of healthy goodness like water, antioxidants, carbs, fiber, and vitamin C.

Berries also have a low glycemic index value that will prevent blood sugar spikes during pregnancy. If you love a great snack, nothing beats berries because they are flavorfully packed with nutrition and low calories.


Whole Grains


Whole grains can be eaten in the form of delicious brown rice, quinoa, barley, and wheat berries instead of the usual bread or pasta.

You should also add some oats to your breakfast and get a lot of protein, fiber, magnesium, and vitamin B.




Avocados have monounsaturated fatty acids that add the perfect creaminess to any dish.

They are also the best for vitamin K, copper, potassium, vitamin C, vitamin E, folate, and fiber.

They have a high content of healthy fats that makes them the perfect choice for pregnancy meals.


Dried Fruits


Dried fruits like prunes and dates can give you sufficient fiber, potassium, and vitamin K.

They also act as natural laxatives to keep your digestive system running smooth to relieve pregnancy constipation.

Dates are also remarkably high in iron and have natural sugar, making them a better alternative to overly sweet candy.



Fish Liver Oil


Fish liver oil provides the healthiest dose of omega-3 fatty acids, DHA, and EPA that are crucial for a baby’s brain and eye development.

Fish oil can also protect you against unexpected early delivery. This is a great ingredient packed with vitamin D that many pregnant women do not get enough of, and a single tablespoon is more than plenty to give you your daily dose of nutrients.

You can also take this is an easy to swallow supplement specially made for pregnancy like this one right here. It is purified and safe for you and your baby.


In the end:

There are lots of food choices for you but during pregnancy, you should be especially conscious of the amount of nutrients you’re getting and where they’re coming from.

You should pick quality over quantity and do the best you can to eat the most balanced diet possible for both you and your growing baby.

Good Luck to you and your babe!!

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