9 Foods to Eat When You Are Pregnant

Image source: public-domain-image.com
Image source: public-domain-image.com
Image source: public-domain-image.com

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.

3.Sweet Potatoes

Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in the body.

Vitamin A is essential for growth, as well as for the differentiation of most cells and tissues. It is very important for healthy fetal development. Pregnant women are generally advised to increase their vitamin A intake by 10–40%. Avoid too much of vitamin A, however, as it can cause vitamin A toxicity.


A large egg contains 77 calories, as well as high-quality protein and fat. It also contains many vitamins and minerals.

Eggs are a great source of choline – an essential nutrient for brain development and health. A single whole egg contains roughly 113 mg of choline, which is about 25% of the recommended daily intake for pregnant women (450 mg).

Note that low choline intake during pregnancy may increase the risk of neural tube defects and possibly lead to decreased brain function.

5.Broccoli and Dark, Leafy Greens

Broccoli and dark, green vegetables, such as kale and spinach, contain many of the nutrients that pregnant women need such as fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. They are also rich in antioxidants and compounds that can boost your immune system and improve digestion.

Due to their high fiber content, these vegetables may also help prevent constipation, a common problem among pregnant women.

Moreover, consuming green, leafy vegetables has also been linked with a reduced risk of low birth weight.

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