Nutritious Food List During Pregnancy | Curious® (2023)


You know it's important to eat well during pregnancy, but what exactly is "good" food? What foods can help your body function properly and support your baby's overall development during pregnancy? It's easy to get confused when there's too much information, especially when a lot of it contradicts each other.

Why should I worry so much about what I eat?

Food is important at every moment of our lives, but during pregnancy, it takes on a whole new dimension. If you've been eating a fairly healthy diet and see food as a way to fuel your body and stay healthy, you probably don't need to make much change. However, if you've been relaxed about your eating, eating what you want and not thinking too much about it, then you need to make some adjustments.

What you eat during pregnancy has a direct impact on your health, energy levels, metabolic processes and your baby's growth. Ideal nutritious foods are those that provide the iron, protein, calcium, vitamins and minerals your body and your baby need. These foods should also be low in saturated or trans fats, be easy to digest, and pose no health risks to you or your baby.

Pregnant women who do not consume enough nutrients are at risk of developing nutritional deficiencies. In addition to the vitamin D we get from the sun, humans rely on food intake to provide all the vitamins and minerals we need to function.

What if I'm not too worried?

Nature begins caring for babies while they are still in the womb by making sure they get what they need first from the mother's diet. When a mother is not getting enough nutrition to meet her and her baby's needs, she is the one who is most missed. Your baby actually takes nutrients from you to increase its chances of survival. Tough but true.

Your total nutritional needs are higher during pregnancy than at other times, so you need to make sure the food you eat is of high nutritional quality. It's not so much how many kilojoules you need to add, but how many nutrients you need to add to your food.


  • The main source of iron is red meat, which contains "heme" iron. This helps make red blood cells, which carry oxygen around your body and to your baby. Iron-rich foods include red meat, eggs, chicken and high-quality grains.

  • Vitamin C is needed to help the body absorb iron—so try eating some fresh citrus each day.

  • If you're a vegetarian or vegetarian, make sure you're getting enough iron and protein, too. It can be difficult to get enough iron from plant sources alone, so supplements may be needed. Iron tablets often cause constipation, so if this is a problem, increase your fiber and fluid intake. You may want to try taking iron supplements at different times of the day or night to minimize this side effect.


  • Protein and iron-rich foods are generally similar. Both contain high amounts of animal sources, especially meaty parts such as meat and fish. Other sources include eggs, beans and legumes, nuts, milk and dairy products, brown rice and legumes.

  • While protein-rich foods tend to be more expensive, you don't need to eat a lot to benefit from them. During pregnancy, you need 3-4 servings of protein per day.

  • Protein is one of the nutrients to satisfy hunger. Protein takes longer to digest and will keep you feeling full longer than many other nutrients. Aim to eat some protein with every main meal of the day.

  • Protein helps you work efficiently, nourishes your baby's growing body, and provides amino acids for both of you. They are called the building blocks of life because they are essential to our functioning.


vitamins and minerals

  • Additional vitamins A, B1, B2, B6, B12 and vitamin C are needed during pregnancy. Rich sources of them are orange or yellow fruits and vegetables, grains, beans and legumes, beans and peas. A good amount of high-quality cereal soaked in low-fat milk and fresh fruit is enough to start the day with nearly 1/3 of your daily needs.

  • Vegetables and fruits also contain minerals such as iron, zinc and magnesium. Green leafy vegetables such as cabbage, broccoli, beans, peas, squash, lettuce, and squash are good sources.

  • Many vitamins and minerals cannot be stored by the body and must be taken daily. Try to eat "live" food, which comes in a variety of colors and varieties. Different textures that require a lot of chewing will satisfy some of your needs. Contact your dentist if your teeth or gums are injured or if you are unable to eat.

  • Vitamin D is needed for your body to absorb calcium from food. You can get vitamin D from sunlight, but it's important to remember sun protection principles. Just a little bit of filtered sunlight on your arms and legs before 10am and after 3pm every day is enough.


  • Fiber cannot be absorbed by the intestines. It is a bulking agent that helps relieve constipation. It moves bowel contents and prevents constipation, as well as other complications such as hemorrhoids.

  • Good sources of fiber are fruits and vegetables, whole grain breads and cereals, beans and legumes. Make sure you drink enough water each day.

  • Some high-fiber foods, such as bread, require water to swell and pass through the intestines. Carry a water bottle with you and refill it throughout the day. If your urine is dark yellow or orange before 12am, it may be a sign that you need to drink more water.

  • Sources of fiber such as oats and bran also help lower cholesterol in the body and support good cardiovascular health.

folic acid

  • Folate is a nutrient found in green leafy vegetables, liver, poultry, beans and peas. Even in a healthy diet, it can be difficult to get enough folic acid to reduce the chances of neural tube damage in embryos. Therefore, daily supplementation is recommended. It is best to start 3 months before conception.

  • Folic acid is the synthetic form of folic acid. Current recommendations are that women trying to conceive or during their first trimester should consume 500 mcg of folic acid per day. They come in tablet form and are available at pharmacies. They can be taken alone or with other vitamins, minerals, and iron.


  • Complex carbohydrates come from whole-grain breads, cereals, rice, and oatmeal. They give you energy and help your baby grow. Potatoes, beans, oats, and corn are also good natural sources.

  • Sweet, sugary foods provide you with simple carbohydrates, but they also tend to trigger insulin surges, leaving you feeling sluggish and lethargic after the initial burst of energy. Look for slower burning alternatives to help stabilize your blood sugar and support stable and sustainable blood insulin levels.


  • Iodine is an important mineral for the development of your baby's brain and nervous system. None of us need much, but without it, serious thyroid problems can develop.

  • If you eat fish or seafood several times a week, you probably don't need a supplement. Discuss the right supplements with your midwife or doctor. The recommendation is 250-300 micrograms per day.


  • Water is the best drink during pregnancy. It's calorie-free, thirst-quenching, readily available and free. Also hard to drink too much. The problem with many women is that they don't like it because it doesn't smell. Flavoring with lemon or lime juice and adding crushed ice is an option.

  • All alcohol should be avoided during pregnancy as it crosses the placental barrier and may affect your baby's developing brain and nervous system.

  • Too much caffeine can cause a miscarriage, so try to limit your caffeine intake to less than 2 cups of filter coffee and no more than a few cups of tea per day. Chocolate, energy drinks, and colas also contain caffeine, so consume them with caution when trying to reduce your daily caffeine intake.


  • Eating and enjoying the occasional treat are important elements of a balanced life. When we keep denying ourselves the pleasure of eating certain foods, we suffer. If you like a piece of cake, cookies or a bowl of ice cream, here you go! Don't waste the fun by feeling guilty or hurting yourself or your baby.

  • Thinking about what kind of treat is worth it leaves you feeling drained and wanting more. Homemade food is often better than store bought, pay attention to how much you put on your plate, eat slowly, and enjoy the flavors and flavors of what you eat.


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