food during pregnancy

Whenever you are pregnant, you eat for two. Your child eats what you eat and drinks what you drink. This means that if you eat unhealthy foods, you will be unhealthy and your unborn child will be unhealthy as well. For you and your unborn child to be healthy, you need to take a balanced meal every meal time. The choice of the foods to eat is yours, but at the end of the day, you should take a balanced diet. Here, I will highlight a few healthy foods to eat when pregnant, even as you stick to a balanced diet.

Whole Grains

Whole grains should not lack in your meals. You need them to provide you with the extra energy required during pregnancy, especially towards childbirth. Oats, barley, buckwheat, and quinoa are particularly good for pregnant women, but you can choose the grains that you like.whole grain food

Lean Meat and Eggs

Meat and eggs are good for both the mother and the unborn child. They are good sources of proteins, which are important for growth and development. They also contain choline, a mineral that helps in the development of the brain and the spinal cord.

Dairy Products

Dairy products are good sources of calcium, phosphorous, magnesium and zinc that are good for the growth and development of your unborn child. Calcium is particularly important because it helps in making strong bones and teeth in the body of both the mother and the unborn child. You should, therefore, make fresh milk or Greek yogurt part of your daily meal if you are pregnant.

Sweet Potatoes

On top of being delicious, sweet potatoes are good sources of vitamin A. This vitamin is crucial to the growth and development of the growing fetus. It helps in the growth and differentiation of cells, organs, and tissues in the fetus. It, therefore, helps the fetus move from one stage of growth and development to the next. Sweet potatoes are also rich in dietary fiber, Vitamin C, and folic acid.


Fish such as salmon are good sources of omega-3 fatty acids. These acids aid in brain development in the fetus. Salmon also lightens moods. If you cannot get salmon, look for cod liver oil. It will serve the same purpose. You can also get omega- 3 acids from walnuts.

Leafy Vegetables

green vegetablesEveryone needs leafy vegetables, but pregnant women need them more. In particular, pregnant women need broccoli, kales, and spinach. These vegetables are rich in the much needed Vitamin A, C, and K as well as Calcium, potassium, iron, and folate. They are also sources of dietary fiber. All these are useful for the healthy living of a mother and her unborn child.

In summary, when you are pregnant, you need more proteins than when you are not. You also need more calcium, iron and folic acid. You need more of virtually every healthy food. However, you should not gain weight beyond a certain level. You should, therefore, mix taking healthy meals with exercising regularly to keep your weight in check.

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