10 Foods Every Pregnant Woman Should Take

Updated: Jan 5, 2022
By Ameenah Gumbi
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Women have always wondered what kind of nutritious foods to take during pregnancy with all the hunger pangs and cravings. What snack or food will make you and your baby healthy and satisfied? To build your meal plan during pregnancy, you will need to add foods that are healthy and rich in protein, vitamins, minerals, and healthy fats, complex carbohydrates, fibre and lots of fluids to be healthy. Don’t worry, I got you covered.

Foods to Take During Pregnancy

1. Water

Water is essential during pregnancy as it helps in forming the amniotic fluid and production of extra blood. Also, in carrying nutrients, building new tissue, and improving digestion. It aids in the removal of waste and toxins in your body. Staying hydrated during pregnancy will help you a lot. For instance, it helps in decreasing constipation, reducing swelling, and increasing your energy as well as by decreasing the risk of urinary tract infection, risk of preterm labour and preterm birth all while keeping you cooler during the hot seasons.

The water intake recommendation is between 8-12 glasses a day. Or you can add fruits and vegetables to your meals, avoid taking caffeine. Make sure to drink more water you don’t have to be thirsty.

Also, try to stay out of the heat and drink more water when you change your activity level from sedentary to active. Drinking more water will help you combat certain diseases attacks like ulcers at bay. Try to remember that your body will transfer hydration to your baby. Don’t wait till you are thirsty you will become dehydrated.

2. Whole Grains

Pregnant women should take lots of whole grains as it is good for the baby

You need your energy during pregnancy and whole grains are a good source of essential carbohydrates as well as nutrition that can keep you and your baby strong. Whole grains are not only a good source of carbohydrates, they are also good sources of folic acid. They will help in generating new cells, avoid iron deficiency disease, prevent premature birth, and low birth weight.

It is also a good source of high fibre that will keep you fuller. Whole grains contain essential minerals that a healthy pregnant woman. And is a good source of resistant starch that helps fight constipation and nausea during pregnancy. You can add them to your meals using different dishes or by making snacks.

Eat only the ones you are not allergic to.

3. Berries

Berries are good for pregnant women

They are high in vitamin C, fibre, antioxidants, potassium and folate. They also contain lots of water and can aid you in staying hydrated while pregnant. The vitamin C in this fruit will help you with Iron absorption while boosting your body’s immune system.

You can add berries in fruits smoothies, eat raw or add with other meals as a snack to reduce pregnancy hunger pangs. If you are allergic to berries it is advisable you avoid taking them. To protect you and your baby from health complications that occur due to allergies.

4. Proteins

Your baby needs protein as it is their cells building block source. Protein will aid in your baby’s skin, hair, nails and muscle development. Adding protein to your meals will help you and your baby. It will provide you with an iron source which if low can lead to low birth weight and other health complications.

Proteins help to balance fluids in your body, avoid swelling, and maintain normal blood pressure. Getting enough protein during the second and third trimesters is essential for your baby. Since your baby is growing and needs more protein for proper development. Try to meet up with the recommended daily dose. Try not to eat proteins that you are allergic to. You can always substitute with other sources of protein.

5. Broccoli

Broccoli is one of the foods to take during pregnancy

Broccoli is the nutritional powerhouse because it is full of vitamins, minerals, fibre and antioxidants. That is why it is one of the foods to take during pregnancy. The advantage of eating broccoli during pregnancy it has a wide variety of vitamins, minerals, and fibre. And bioactive compounds as well.

You can eat raw or cooked. It contains antioxidants that prevent oxidative stress and cellular damage in the eyes. Broccoli can reduce inflammation protects you against cancer and control blood sugar levels. It also mproves heart health and reduces constipation and can also slow down mental decline and improve brain function.

If you don’t like eating them raw you can cook in different ways into a variety of dishes.

6. Eggs

Eggs are important during pregnancy

It is safe to expect women to eat eggs as long as they are not allergic to eggs. And the eggs are completely cooked to avoid infection with Salmonella species. Eggs can help you meet your daily nutritional requirements.

As it contains different vitamins, minerals, omega-3, antioxidants and protein that can help in the development of the baby. Source of choline that can aid your baby in the development of the brain and spinal cord.

7. Salmon

Salmon is one of the foods to take during pregnancy

This food is not only tasty but beneficial to expecting mothers, it is high in protein that is good for muscle growth and repair. It is a good source of Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) and aids in the inflammatory response.

Salmon is a good source of Omega-3-Fatty acid, it can aid in your baby’s brain development and health. It can also help in the development of your baby’s vision due to the DHA in Salmon. It will also help you by preventing premature birth and also prevent postpartum depression.

8. Sweet Potatoes

Sweet potatoes are one of the foods to take during pregnancy

Apart from being delicious, sweet potato is actually nutritious. They are a good source of the nutrients required by pregnant women. Sweet potatoes are a good source of proteins, fats, magnesium, potassium, fibre, calcium and energy that is in the form of starch.

Sweet potatoes help the baby to grow as it is rich in vitamin A. It aids in the development of the brain of your baby and bone development.

Eat it while cooked and try not to eat it no matter how nutritious it is as long as you are allergic. Do not eat too much of it because it is high in oxalates and mannitol. If you are diabetic try not to eat to avoid health complications.

9. Dairy Products

If you are looking for a good source of calcium, dairy products are your foods. As it helps your baby develop bones. Even though certain dairy products and cheese can harm your baby. Dairy products are also good sources of Zinc, Phosphorous, Vitamin B and Magnesium.

Avoid dairy products if you are lactose intolerant. Find out what your system likes and which will harm your baby to avoid it.

10. Legumes

u gas and bloat your stomach which can trigger asthma

Legumes are a good source of Vitamins, minerals and proteins. They provide the fibre that aid in constipation and haemorrhoids that is common in pregnancy.

Adding legumes to your meals is a good way of incorporating folate into your body as you need 600 micrograms of folate daily during pregnancy.

You can add legumes to stew, soup, salads, and snacks, eat as food (Tofu or Awra) or as you prefer it.

Conclusion

The foods to take during pregnancy are all nutrient-dense foods that you and your growing baby are in need of. These foods are whole grains, fruits, vegetables, proteins and lots of water. There is a variety of dishes and snacks that you can make from these foods that will make you and your baby healthy, happy and satisfied.

What are the healthy foods you took during your pregnancy? Kindly leave your comments below or share them with your loved ones to let us know what your food options are during your pregnancy. Also, check out these 10 foods you should never take when pregnant.

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