8 Healthy Foods To Eat At Every Stage Of Your Pregnancy

Women consider pregnancy to be good news in their lives. But this is a phase that’s characterized by both physical and mental stress. And this not only affects the mother but also harms the baby. So, mothers need to be extra careful when pregnant to protect their lives and that of the newborn.

Several things can be done to ensure both the mother and unborn baby’s lives aren’t at risk. One of these things is to maintain not only a balanced but also a healthy diet. Diet plays a crucial role in the life of the pregnant woman and the unborn baby. As an expectant mother, you’ll have to consume more nutrients than ever. This ensures you don’t run the risk of malnutrition.

Maintaining a healthy diet has numerous benefits. One of these is that it helps the expectant mother overcome common challenges in conception. Morning sickness is one of them. To learn more about the foods that can help you deal with morning sickness naturally, read the full info here.

In addition, here are some of the foods that are considered healthy for a pregnant woman:

  1. Sweet Potatoes

Sweet potatoes are very nutritious. They contain beta-carotene, a plant component that’s transformed into vitamin A. This vitamin is critical for the baby’s growth. However, one should be careful not to consume too much vitamin A, as this can be toxic.

Sweet potatoes also contain fiber. Fiber will keep the expectant mother full for a longer duration. Still, it lowers blood glucose spikes and improves digestion. This is vital as it’s known to greatly lower the chances of constipation in pregnant women. The good news is, sweet potatoes can be cooked in several ways, such as frying, roasting, and boiling.

  1. Dairy Products

Dairy products have nutritious elements a pregnant woman should get. They provide additional calcium and protein required for the better development of the unborn baby. Examples of dairy products include yogurt, milk, and cheese.

Dairy products have two types of proteins: whey and casein. Both of them are high-quality proteins. Dairy is an excellent calcium source. It gives pregnant women considerable amounts of magnesium, phosphorus, and zinc.

Yogurt, particularly Greek yogurt, has high calcium amounts in comparison to other dairy commodities. Some varieties of yogurt also have probiotic bacteria that can boost digestion.

  1. Legumes

These are plant-based derivatives of protein, fiber, iron, calcium, and folate. Folate is one of the most crucial vitamin B for both the expectant mother and the baby in the first trimester. Some examples of legumes include beans, lentils, peas, chickpeas, peanuts, and soybeans. Legumes contain fiber, too. Some varieties of legumes have magnesium, iron, and potassium.

  1. Dark, Leafy Greens And Broccoli

When a pregnant mother consumes these products, they get vitamin C, fiber, vitamin K, folate, iron, and potassium. Again, since they contain fiber, they can prevent constipation. They’re also linked to reducing the danger of giving birth to babies with low weight. If you don’t love cooking them, blending a smoothie will help you not miss the nutrients.

  1. Eggs

Eggs contain bits of almost all the nutrients a pregnant mother need. A large egg, for instance, has close to 80 calories, fat, standard protein, and numerous minerals and vitamins.

Eggs also have choline, an essential nutrient during the conception period. Choline helps in the development of the baby’s brain and may prevent abnormalities of the spine and brain.

  1. Proteins And Lean Meat

Pork, chicken, and lean beef are superb sources of protein. Pork and beef are also rich in vitamin B, choline, and iron. All these are vital for a pregnant woman. Iron is an important element that the red blood cells use for hemoglobin formation.

Reduced levels of iron in the first and second trimesters lead to iron deficiency.  

  1. Seafood

Seafood items are a source of zinc, protein, and iron. All these are nutrients that both the expectant mother and baby need. From seafoods, there are omega-3, a fatty acid, which enhances brain development for the baby.

Nonetheless, some specific types of seafoods like tilefish, shark, and swordfish are harmful to an expectant mother. This is because they may contain mercury, which can interfere with the baby’s brain development and nervous system formation.

  1. Whole grains

Whole grains are yet another healthy component for pregnant mothers and all women in general. They’re rich in fiber, plant compounds, and vitamins. Quinoa and oats have some protein. It’s therefore advisable for an expectant mother to consume lots of grains, unlike the refined ones.


To sum up, the pregnancy period is a phase in women that requires the utmost care. Among some of the safety measures is taking both balanced and healthy meals. If you’re planning to get pregnant or you’ve already conceived, this article may help protect the baby and yourself, too.

Nicolas Desjardins

Hello everyone, I am the main writer for SIND Canada. I've been writing articles for more than 12 years and I like sharing my knowledge. I'm currently writing for many websites and newspapers. I always keep myself very informed to give you the best information. All my years as a computer scientist made me become an incredible researcher. You can contact me on our forum or by email at [email protected].