General, Healthy Diet

9 Foods to Eat When You Are Pregnant

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Good health must be maintained pregnancy. During pregnancy, your body needs additional nutrients, vitamins and minerals.

For instance, a pregnant woman will need 350–500 extra calories each day during the 2nd and 3rd trimester. And studies show that lacking key nutrients during pregnancy may negatively affect the baby’s development.

So, it’s a must you remain healthy during pregnancy. Here are some of the foods you must eat when you are pregnant in order to maintain a good health.

1. Dairy Products

Dairy products, especially yogurt, can help you meet increased protein and calcium needs.

Dairy products contain two types of high quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, various B-vitamins, magnesium and zinc.

Yogurt is also beneficial for pregnant women as it contains more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support digestive health.

Taking probiotics during pregnancy may reduce the risk of complications such as preeclampsia, gestational diabetes, vaginal infections, and allergies.


Legumes  includes lentils, peas, beans, chickpeas, soybeans and peanuts. They are excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium, all of which the body needs more of during pregnancy.

Folate is one of the B-vitamins (B9). It is very important for the health of the mother and fetus, especially during the first trimester.

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