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Foods to Eat During Pregnancy: A Complete Chart

Foods to Eat During Pregnancy: A Complete Chart

Pregnant? Yay! It is lucky to get pregnant as you are going to generate another life, another human and another addition into the world. Going to add another life then why not a healthy one? Here you can learn about what foods to eat during pregnancy. A healthy diet is not only good for the baby but it is also good for the mother too. If a mother consumes those food items which are really good regarding nutritional factors, she can also fight with so many diseases along with the psychological problems. In this way she can enjoy a tension free relaxed pregnancy.

A pregnant mother must eat such food items which are rich in terms of protein, fiber, carbohydrates, minerals and good fat. Such items are easily available and are not so expensive. Therefore, it is obligatory to bring in the knowledge of a pregnant women which food to eat during pregnancy. In other frames, if a mother chooses unhealthy items to eat it can cause long term health issues like abnormal growth of fetus, obesity, high level of cholesterol etc. Now let me tell you specific food items which are rich regarding nutrition and also taste very well.

1. Eggs

Eggs are among the best foods to eat during pregnancy. It must be the part of meal of a pregnant women on daily basis. An egg is composed of protein, fat, different types of minerals and vitamins. This is why eggs are considered a pack of complete meals all over the world. One egg contains 147 mg of choline, which is a very important nutrient during pregnancy.

foods to eat during pregnancy: eggs
Picture Source pixabay

Choline is very important for the growth of a healthy brain. It fights off the abnormalities that take place in the development of your child’s brain. So, if a mother knows the real dietary factors of eggs and she also makes it a part of her daily diet, she can enjoy a fearless pregnancy.    

2. Meat and Chicken

Meat and chicken are excellent sources of protein. Beef contains iron, choline and vitamin B as well. All these nutrients are very important during pregnancy. So, meat and chicken is another good food to eat during pregnancy. Iron is a very crucial nutrient as it helps the fetus to put on weight and the mother to escape from so many complications. Meat also helps to increase the hemoglobin level which is very important to remain high during pregnancy. We recommend you to eat a proper amount of meat and chicken during pregnancy as they are good food items to include in your diet chart during pregnancy.

3. Dairy Products

Dairy products such as milk, yogurt, cheese and cream are the best source of calcium, phosphorus, potassium, vitamin B & D. Milk products especially milk is also good in providing protein. All these nutritional factors are very helpful to lead a healthy pregnancy time. Dairy products help the baby to grow healthy bones and also help the mother to protect the bones correctly. So, dairy products are very good food to eat during pregnancy.

Dairy products are also helpful to develop a strong cognitive and psychological health. It means we can say that the mothers who consume dairy products during their pregnancy can assure high cognitive and psychosocial health of their child. Still there are some types of cheese like uncooked and soft blue cheese which should not consumed during pregnancy because they can be dangerous for the baby. The other types of cheese are good food to eat during pregnancy.

4. Vegetables

Vegetables are also good food to eat during pregnancy. These are a wonderful source of Vitamin C, K and A. Vegetables also consist of iron, calcium, folate and potassium. All these nutrients are very essential during pregnancy. Eating vegetables can help you to fight off all the problems which can accrue due to the deficiency of these nutrients. It is neither difficult nor expensive to approach vegetables all over the world.   

foods to eat during pregnancy: picture of vegetables

Vegetables like broccoli, spinach, cabbage, mustard green leaves, potatoes, bell pepper etc. contain high amounts of vitamin C, K and A. It is very easy and important to include all these vegetables into your daily as these are best foods to eat during pregnancy. Mushrooms, peas, cucumbers and sweet potatoes are rich in potassium. These vegetables are not only rich in terms of nutrition but also taste very well. So, eating them will also help to deal with the cravings and mood swings which on and off take place during pregnancy.

5. Grains and Lentils

Whenever the discussion is being done about grains, always consider the whole grains. Refined grains lack nutritional factors. Whole grains are a complete package of fiber and different kinds of vitamins. Wheat, rice, oats and barely also contain protein, magnesium, fiber and vitamin B. For a pregnant lady all these nutrients are very vital. Grains are also very good which is very crucial food to eat during pregnancy. As they provide those nutrients from which most of the women suffer with the dearth during pregnancy.

For those who avoid meat

Lentils are the best alternative for those who do not like to eat meat. These are a wonderful source of protein, fiber, iron, folic acid and vitamin B. All these nutrients are very vital for a pregnant lady at every stage. Folic acid helps to deal with the abnormalities. Protein helps to build healthy muscles especially for your kid. Vitamin B helps to generate new and healthy cells. Fiber helps in maintaining a healthy digestive system. Iron is very important for an overall healthy body. Lentils are such a good food to eat during pregnancy which will provide you with every essential nutrient which is good for a mother and the baby. Here you can buy nature made prenatal multivitamin or here you can buy plant based protein shakes.

Moreover, grains and lentils also help to control the cholesterol level in the body. It is very good for a pregnant woman to have a controlled level of cholesterol as it can be harmful for the baby. They also provide protection against diabetes. These are very helpful for the digestive system and to fight off constipation which is a very common issue during pregnancy. Potassium, which we can also get from grains and lentils, helps in regulation of blood pressure. Talking about choosing good foods to eat during pregnancy, grains and lentils are the best.  


Every woman who gets pregnant remains worried about her child’s health. Eating a proper diet which is full of nutrition can remove this worry. After reading the whole above-mentioned material a mother can choose the best food to eat during pregnancy. Beside these food items proper amount of water intake, sweet potatoes, sweet corn, avocado, fresh and dry fruits are also good foods to be added to the table of pregnant women. You can also make combinations just like adding spinach into the egg or making smoothie if you do not like any item separately.   

We would be very happy to hear from you on the comments sections of our Facebook page. You can also visit our Quora page. Feel free to leave your comments and queries about the foods to eat in pregnancy!!!

About The Author

Qurratulain Nabeel

This is QURRATULAIN - an M.Phil in Applied Psychology. Being a mother of two I tried to put my knowledge into practice, which proved very beneficial for me. By using the platform of I am so pleased to share my experience with people all around the world.

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