Suggested Food Items for a Healthy Pregnancy


Pregnancy is the most special but critical stage of every woman’s life. Women and their mothers take special care of her during pregnancy and she makes sure that every single precaution is taken during this stage. Carelessness is totally out of scene. Unfortunately, there are certain things which we are unaware of which keeps us a step backward.

I can’t point out everything a pregnant woman should do. But there are certain food items which are really good for both the mother and the baby, listed below.
1. Tofu
Tofu or soy paneer is just like normal paneer but it is way healthier. For pregnant women, it is considered good because it is not just rich in protein but also in iron, calcium, magnesium, vitamin k and vitamin A. So by consuming this, you make a strong baby. Tofu is also good for curing normal blood clotting which is common after the birth.

2. Popcorn
Ever wondered that popcorn can be healthy? Well, it is true. Popcorn is a whole grain and consuming whole grain is very important during pregnancy. Pregnant woman need fibre and it is fulfilled by a whole grain food. Of course there are other whole grain food items as well but popcorn is easier and tastier. Moreover, they are also high in selenium, phytonutrients and vitamin E.

3. Cashew Nuts
Cashew nuts are rich in iron and iron is necessary during pregnancy. A pregnant woman’s body needs more blood to nourish the child and also there are chances of blood loss during delivery. So she needs to consume iron rich food for a healthy pregnancy. Cashew nuts are easy to eat and they prevent fatigue which is likely to occur during pregnancy due to lack of iron.

4. Eggs
Tasty and healthy always! This is the simplest choice for a pregnant woman. Eggs are not just healthy but they are cheap, easy to cook and very versatile. Eggs are a home of nutrients. They contain more than 12 minerals and vitamins and not just that, they are rich in protein too. Eggs have high amount of choline in them which is necessary for the baby’s overall growth and brain development. It also prevents neural tube defects.

5. Sesame seeds
A whole new human body is developed during pregnancy and bones must be strong. A pregnant woman should eat calcium rich foods and sesame seeds are rich in calcium. If you can’t have them plainly then sprinkle it in your salad or yogurt.

6. Brown rice
Pregnant women also require folate during their pregnancy for the development of the foetus. Brown rice is a good source of folate.

7. Skimmed milk
Milk and all dairy products are rich in calcium, vitamin D, protein and phosphorus which are important for the mother and the child. However, skimmed or low fat milk is preferable. It is also suggested to avoid soft cheese like Brie, Mexican-style or gorgonzola. Hard cheeses like mozzarella or cheddar is fine.

8. Beans
Beans are also rich in proteins and fibres, necessary for pregnant women. During pregnancy the gastrointestinal tract is slowed down and to overcome this problem high fibre is needed. Beans are good sources of iron, folate, calcium and zinc.

9. Dried Apricots
Easy to eat with no need to cook, this is a healthy and advisable food item for a pregnant woman. A handful of these dried apricots will suffice 10% of your daily iron requirements. Not just iron, it also has potassium, folic acid, magnesium and calcium. It helps you keep your bowel from becoming sluggish during pregnancy.

10. Sweet potatoes
A sweet and healthy diet for the would-be mother. Sweet potatoes mashed or steamed with little olive oil are suggested. Sweet potatoes are a good source of vitamin A and vitamin C.

11. Kiwi
Kiwi contains vitamin C and it has laxative effects. Also it is rich in folic acid, thus making it healthy for a pregnant woman.

12. Soy food
Being versatile in cooking, soy foods are rich in iron and protein. For vegetarian mothers, this is a good meat substitute.

13. Dates
Again an iron rich food. It is said that 5 dates daily is recommended during pregnancy as it helps to build up haemoglobin and prevent anaemia.

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