A list of suitable foods for pregnant women

Eating for two people is an uncomfortable task, especially since there are various informations in this field that confuse one. Is fish useful or is it high in mercury and harmful? Should you eat meat and protein, or are these ingredients very fattening? Can you eat eggs during pregnancy or is it high in cholesterol?

These few cases are enough for you to understand how many conflicting opinions and information exist around us, which confuses a person. But you should know that some substances are useful for pregnancy and provide the necessary vitamins to both the mother and the fetus.

You don’t have to like and eat them all. Choose and consume whichever suits your taste.


One egg contains 90 calories. This small food contains 12 vitamins and minerals and is full of protein, all of which are very useful for pregnancy. The egg provides protein to the embryo’s cells and increases its growth rate. Meanwhile, the mother also receives the necessary proteins.

Eggs also contain choline, which is so beneficial for overall brain development and health. At the same time, it also prevents the occurrence of neural tube development problems in the fetus. Some eggs contain omega-3, which is necessary for brain development.

But what about the problem of egg cholesterol? Cholesterol in natural foods is much less harmful to the body than saturated oils. Women whose blood cholesterol is normal can have one egg a day in their meals and there will be no problem.


Salmon is not only rich in protein, but also a rich source of omega-3. Unlike other fish, salmon contains little mercury. Mercury has a negative effect on the development of the fetal nervous system.

You should note that during pregnancy, you can only consume fish that have little mercury, such as tuna, salmon, and palak. Of course, this fish should not be consumed more than 350 grams per week because it may cause accumulation of mercury in the body.


White beans, lentils, black beans, pinto beans, peas, etc. are rich in fiber and protein. You must know that consuming protein is very useful and necessary for pregnancy. It is interesting to know that the fiber of these substances is very useful for the last months of pregnancy because during this period the activity of the stomach and intestines becomes very low and slow, and the pregnant woman is at risk of constipation or hemorrhoids. Legume fiber prevents the occurrence of these two diseases.

In addition, legumes are rich in nutrients such as iron, calcium and zinc.

sweet potato

The orange color of sweet potatoes is due to the presence of carotenoids, which are converted into vitamin A in the human body. In addition, the use of animal sources of vitamin A such as milk, eggs or liver can be dangerous.

Sweet potatoes are also a rich source of vitamin C, folate and fiber.

Popcorn and cereal

Yes, you read it right, popcorn is one of the useful seeds for the body and even during pregnancy. Cereals are good for pregnancy because they contain a lot of fiber and nutrients. Among them, we should mention vitamin E, selenium and phytonutrients – substances that are useful for protecting cells.

Whole grain breads, oats and regular oats are also rich in nutrients.


Do you not like fish and eggs, but you want to get the omega-3 necessary for the development of the fetus? You should consume walnut kernels. Walnuts are one of the rich sources of omega-3.


All yogurts are rich sources of calcium and are very useful for pregnancy. If you don’t get enough calcium in your body, only a small amount will reach the fetus. During pregnancy, the mother must provide a lot of calcium to the body because it is necessary for the growth of the child’s bones and the health of the mother’s own teeth.

Vegetables with green and fleshy leaves

Vegetables such as spinach, broccoli, beetroot and other green leaves are rich in vitamins and minerals such as vitamin A, C, K and folate. These plants are also necessary for eye health.

Lakhm meat

Meat is a rich source of protein. Of course, you should use lean meat. Try to choose meats that are 95-98% lean. Beef is a good choice and contains choline.

Colorful fruits and vegetables

Try to eat a variety of green, red, orange, yellow, purple and white vegetables and fruits. Each color represents different vitamins, minerals and antioxidants. Since the fetus in the womb understands the taste of all kinds of food, try to eat all kinds of tastes so that the baby’s taste gets used to them.

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