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5 Nutritious Foods Women Should Eat More During Pregnancy

How good and complication-free will be your pregnancy largely depends on your present health condition. Your health condition is swayed by your existing diet and its nutritional value.

So, while you should be very careful about nutrition intake even on regular days, the care should notch a step higher when you’re pregnant.

You should pay heed to how much of what nutrients you’re getting every day. To that, you should also keep a close check on your weight. Of course, consulting a certified nutrition health coach is recommended here instead of trying the DIY tips.

But having said that, there are a few do’s and don’ts. To support your baby and yourself, you must get more of micronutrients and macronutrients. The key ones include iron, calcium, protein, vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, and folate.

There are some select food items that are rich in these nutrients. And you should stack your daily meals with more of these items. Here are five of them that you should get more of:

1. Salmon

It’s no surprise that salmon packs omega-3 fatty acids. And the seamless benefits of omega-3 fatty acids are a surprise to no one either. It improves heart’s health, controls blood pressure, reduces triglycerides, fights inflammation, enhances brain function, and lowers liver fat. So, eat more salmon.

In case if you’re a vegetarian, there are several other good sources of omega-3 fatty acids like chia seeds, walnuts, kidney beans, and soybean oil.

2. Berries

Not only are berries very nutritious, but they are also low in calories and have high antioxidant properties. They include vitamin C, fiber, healthy carbs, copper, folate, and vitamin K1. They help you lose weight, prevent illness, lower the risks of cardiovascular disease, manage diabetes, and keep you from urinary tract infections.

So, eat some blueberries, raspberries, or strawberries every day.

3. Dried Beans and Lentils

Beans and lentils are one of the best sources of protein. Plus, they are also rich in fiber, which is essential in achieving a healthy weight, maintaining bowel health, and lowering cholesterol levels. So, make some space for dried beans and lentils on your plate.

4. Whole grains

When pregnant, you will feel hunger pangs often. Whole grains are high in calories; they would keep you full.

Plus, they have high nutritious value, including protein, fiber, vitamin B, and various minerals like copper, zinc, magnesium, and iron. Whole grains lower the risk of obesity, heart disease, and diabetes. Plus, they have high antioxidant properties that help treat inflammation.

Recommended Read: How to Know The Ideal Food, Portion and Eating Time for Yourself?

Eat more oatmeal, brown rice, millet, whole rye and other varieties of whole grains.

5. Dairy Products

Dairy products are rich in casein and whey. And when pregnant, your body needs both these types of protein. They also include calcium, potassium, phosphorus, vitamin A, vitamin D, and vitamin B12. They help with high blood pressure and glucose level. They are also good in effective weight management and in improving bone density. So, include cheese, milk, and yogurt to your diet.


While there are some very good nutritious foods that you should get more of when pregnant, there are also those items that you should ignore. Like raw fish, undercooked meat, high caffeine, and unpasteurized cheese, milk and fruit juice should be stayed away from. Also, of course, you will have to keep processed junk foods and alcohol at bay.

For a better and nutritious diet that keeps your pregnancy complication-free, get personalized assistance from a certified nutrition health coach.

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