A Diet Plan for Pregnant Women

A Diet Plan for Pregnant Women

It is best to get vitamins and minerals from the foods you eat, however when you’re pregnant you need to take some supplements as well to ensure that you get everything you need. You can find out more about vitamins and supplements in pregnancy. A pregnant woman needs to make sure that her diet provides enough nutrients and energy for her baby to develop and grow properly, also to make sure that her body is healthy enough to handle the changes that are occurring.

Here’s advice from nutrition experts on their own top pregnancy foods. You don’t need to like or eat all of them, but pick and choose your favorites to give your pregnancy a nutritional boost.

Fruit and vegetables

They might be in the form of juice, dried, canned, frozen, or fresh. Fresh and frozen (if frozen right after picking) produce usually have a higher vitamin and other nutrient content. Experts stress that eating fruit is generally better for you than just drinking the juice.


As constipation is common during pregnancy, so including fiber rich foods within the diet is essential. Some of the foods rich in fiber are wholegrain breads, rice, pasta, fruits, vegetables and cereals.

Nuts and Seeds

Nuts and seeds are good sources of fiber, protein, minerals, and essential fatty acids. Make sure to eat flaxseeds, chia seeds, pumpkin seeds, and/or walnuts to get omega-3 fatty acids, which are important for baby’s brain and nervous system development as well as your own health. Nuts and seeds can be eaten raw or toasted. Small seeds like sesame and flax should be ground in a coffee grinder, seed grinder, or blender to ensure that nutrients to be utilized. Nut and seed butters are delicious on crackers or toast or used as a dip or sauce.


Not just is salmon rich in high-quality protein, says Ward, but it is also an exceptionally good source of omega-3 fats, that are good for your baby’s development – and could help boost your mood. And unlike swordfish, king mackerel, tilefish, and shark, salmon has low levels of methylmercury, a compound that can be harmful to your baby’s developing nervous system.

Lean meats

Meat is a superb source of high-quality protein. Look for lean meats with the fat trimmed off. When purchasing red meat in particular, look for cuts that exist 95 to 98 percent free of fat.


Iron rich foods are a must in a pregnancy diet plan, simply because they provide the body with extra blood required for the placenta. Broccoli, spinach, wholemeal bread and muesli are some of the foods which are rich in iron and thus, are an important part of a healthy diet.

Greek yogurt

Greek yogurt typically has twice the protein of regular yogurt, which makes it one of favorite pregnancy foods. And any type of yogurt is a great source of calcium, which is vital in a pregnancy diet. If you do not take in enough calcium, the limited amount you’ve will go to your baby, depleting the calcium in your bones.