Healthy Eating During Pregnancy: What to eat


Healthy eating is all about healthy diet. Dietitians know what is healthy during pregnancy, but pregnancy dietitians can’t always tell a pregnant woman what to eat. This is where registered dietitians in pregnancy come in. Some women will hire a dietitian to take their food shopping lists to the store with them. Registered dietitians in pregnancy, however, have chosen a career in a field that focuses on helping women nourish their bodies.

There are a couple of chemicals in your diet that are important to your baby, one is Vitamin D and the other is folic acid. If you are not eating enough of these two, you may be at risk of miscarriage or birth defects, such as spina bifida.

Things to know about good diet

diet plan

A good diet is the key to good health. This diet plan is designed to keep the baby healthy and help you reduce the risk of certain conditions like pre-eclampsia, gestational diabetes, pre-eclampsia, gestational diabetes, gestational hypertension, premature delivery, and miscarriage.

It has many health benefits for the mother and the baby. There are many myths about what pregnant women should and should not eat. While pregnant, you have to listen to your body. So, if you are not feeling good you should take medical advice.

The best advice is to eat right, choose foods wisely, exercise regularly and drink lots of water.

Importance of eating healthy diet during pregnancy

According to the American Pregnancy Association (APA), most women eat more than they usual during pregnancy and don’t need to worry about making up the deficit afterward. A diet high in nutrients such as iron and folic acid is important to help the baby’s brain grow and support normal brain function.

A baby is born with certain metabolic enzymes which don’t start to work properly until they are 6-10 weeks old, and this means they can’t absorb the nutrients they need from their mother’s breast milk. It is important to give a baby high-quality nutrient-rich foods such as milk and breast milk which have high levels of iron and folic acid, vitamin D and zinc in them. Folic acid has been shown to reduce the risk of spina bifida in unborn babies. Also, a healthy diet during pregnancy can reduce your risk of developing gestational diabetes, which can lead to complications during birth and have long-lasting health effects in both mother and child.

How do I know what is best for my baby?

Women should always talk to a health professional before they start any diet or exercise regime, but they can also ask their midwife or their GP for advice about what’s best for them, their baby and their own health. The NHS offers lots of useful information and online support to help you.

If you are pregnant or planning to become pregnant and want to exercise, talk to your midwife or GP to see if a low-impact exercise programme is suitable. This will reduce the risk of a pre-term labour and will improve the health of your baby.

Can I exercise if I’m pregnant?

Can I exercise if I'm pregnant

Exercise is important for both you and your baby and the benefits will be great for both of you. For you, it will help you to feel better and will help you lose weight.

Pregnant women who are active can lose weight and help avoid becoming overweight. Being overweight can put you at risk of giving birth early, which increases the risk of a pre-term labour and has long-lasting health implications in both mother and baby. It can also affect the growth and development of your baby, increasing the risk of allergies, ear infections and joint problems.

Regular exercise will also help you feel better. It will help you to cope with pregnancy symptoms, stay fit, lean and have a healthy weight. It will help improve your concentration and give you more energy to cope with pregnancy symptoms and your toddler’s usual busy schedule. Exercise also improves the condition of your baby’s lungs, helping you and your baby stay well.

What are the possible benefits of eating healthy during pregnancy?

Healthy food

More nutrients for your baby, proteins and vitamins and minerals in the right proportions can improve brain and nerve development in a growing baby. Extra nutrients can boost the baby’s appetite, because the growing baby is now producing certain hormones, called hunger hormones. And having a healthy appetite, rather than being hungrier during pregnancy than in other months, is a good thing for your baby’s brain.

More nutrients for you, too. An important part of a healthy diet is getting enough of the nutrients that are important to your overall health, including vitamins, iron, calcium and certain phytonutrients and some prenatal vitamins include all these nutrients.

However, eating a balanced diet isn’t enough to ensure good fetal development. The good news is that you can help support your baby’s development by taking a prenatal vitamin.

Prenatal vitamin and nutrition

A prenatal vitamin is a form of nutrition that you take during pregnancy. These supplements are designed to provide both physical and nutritional needs.

Taking a prenatal vitamin during pregnancy is an important part of your prenatal care. This vitamin is only beneficial when your diet includes enough vitamins and minerals for your baby.

This vitamin contains important nutrients for your baby’s development. It’s the only way to ensure that your baby gets the nutrients that he or she needs.

List of prenatal vitamin includes:

Beta carotene

Beta carotene is a yellow pigment that plays an important role in the formation of the eye. In addition to giving your baby a good tint, Beta carotene also supports vision as it stimulates the production of the special retinal pigment.

Vitamin B1

B1 protects the structure of the eye. It helps the eye to focus correctly and maintain its body shape.

A beta carotene supplements are added to your pregnancy supplement schedule just prior to conception and just before delivery. They are usually taken within 2 to 3 weeks of conception, or by the time you know your baby is ready to be born.

Taking a prenatal supplement will provide your baby with all of the vitamins your body needs and will help to ensure your baby’s development is headed in a healthy and normal direction.

Vitamin B2

Vitamin B2 aids in the development of the nervous system. It is a vital part of the manufacturing of the immune system and supports the proper functioning of the bladder and gastrointestinal tract. This vitamin is essential for good development of the mouth and overall health.

In the second trimester, you can be introduced to the principle of prenatal vitamins by choosing a multivitamin that has two vitamin B2(thiamine and riboflavin). Vitamin B2 supplements help provide your baby with the many necessary nutrients including those that help prepare for brain development. The foods that make up most of a prenatal vitamin’s needs are fruit and vegetables. For this reason, you should choose a vitamin B2 supplement that also has additional iron and calcium.

Vitamin C

A supplement of vitamin C and E aids in the absorption of nutrients. One of the body’s most important vitamins, this can be found in great quantities in many fruits and vegetables. The incorporation of vitamin C into the prenatal supplement will help to improve the development of your baby’s digestive system and can assist with the preservation of bone and tissue.

Vitamin D.

Several high-quality vitamins can be used for pregnancies supplementation. Two of them are vitamin A and D. The zinc in prenatal vitamins works in a couple of ways. First of all, it supports the development of the immune system as zinc is essential in the digestion of vitamin C. When magnesium and potassium are added to prenatal supplements, the well-being of the baby is also guaranteed.

What are the benefits of taking a prenatal vitamin during pregnancy?

According to the Centers for Disease Control and Prevention (CDC), taking a prenatal vitamin during pregnancy has many benefits for the growing baby.

When taking a prenatal vitamin, you can take the vitamins at the recommended time during the week. It is also important to make sure that your prenatal vitamin contains at least 400 micrograms of folic acid per day.

This is the amount of folic acid recommended by the CDC for women who are in their first trimester of pregnancy and who haven’t had a child in the last year. If you’re planning to become pregnant, you should take a prenatal vitamin right away.

Prenatal vitamins will also help to decrease your risk of getting gestational diabetes. Although you cannot pass on gestational diabetes to your baby, your baby will have a lower risk of getting gestational diabetes, if you are taking a prenatal vitamin.

Take a prenatal vitamin if you are overweight or have a higher risk of getting gestational diabetes.

When pregnant, your baby will have a higher risk of getting a birth defect, called microcephaly. The prenatal vitamins will help to prevent this from happening.

Taking a prenatal vitamin can lower your risk of giving birth to a premature baby. If you have a condition, like polycystic ovary syndrome (PCOS), your doctor will determine your vitamin needs based on your symptoms and other risk factors.

To make sure your prenatal vitamin is safe for your baby, consult with your doctor before taking it.

Prenatal vitamins aren’t a substitute for prenatal care

Prenatal vitamins can’t replace regular prenatal care from your doctor. They can, however, help to provide you with the vitamins and minerals that you need. Avoid all saturated fats (even in olive oil), keep your vitamin C level high, get enough folate, try to avoid overeating, get enough sleep and eat sensibly all throughout your pregnancy.

How much and what kinds of food do I need during pregnancy?

This is going to depend on you. “A mom-to-be’s body is different than the average woman’s,” Greenberg says. “A pregnant woman may have specific needs and needs will change throughout her pregnancy.” Depending on your unique pregnancy, what you need will vary, too.

If you’re trying to get pregnant, you need a lot more calories during your pregnancy than you eat normally.

What to eat during pregnancy

What to eat during pregnancy

Vitamin D

Did you know that a baby only needs about 1000 IU (international units) of vitamin D during the first trimester?

Most foods are a good source of vitamin D, including
  • red meat
  • hemp seed oil
  • organic dairy products
  • a well – cooked egg
  • canola oil
  • fresh fish (including canned tuna)
  • onions
  • cracked corn
Folic acid

The body uses folic acid in the body to make the protein for the neural tube. Folic acid is found in leafy green vegetables, most forms of fish, turkey, cereal and milk, and fortified cereal.

Vitamin B12

This vitamin is important for the formation of red blood cells. It is also important for brain and nervous system development and nerve function.

  • Eat 3 square meals a day – breakfast, lunch, and dinner.
  • Don’t eat all your food at one meal.
  • Consume protein or iron – rich foods such as lean beef, turkey, nuts, seeds, and eggs.
  • Eat plenty of calcium – rich foods, including milk, yogurt, cheese, and broccoli.
  • Eat a variety of foods.

During pregnancy, the entire world stresses you out as you need to diet every day. If you want to lose weight during pregnancy, this is what to eat and not to eat:

Don’t eat less than 1000 calories per day. You can eat all you want. Just take small portions and avoid fasting. It’s a myth that you should fast during pregnancy to lose weight. This is the only diet you can adhere to because fasting during pregnancy is dangerous. The brain hormone folic acid gets damaged due to fasting during pregnancy.

Fruits, vegetables, whole grains, and nuts are the best choices during pregnancy. Avoid processed food. Also, eat smaller meals instead of making a big dinner. Choose leaner meats You need to stay away from red meats and beef because it contains a lot of unhealthy fats. The best choices are chicken, turkey, fish, and lean pork.

What to avoid

What to avoid


You need at least 25 grams of sugar a day to be healthy during your pregnancy, but that isn’t the same as the way you feel after eating a lot of sugar.


Because it increases the risk of birth defects and miscarriages, Dr. Seigel recommends that women should avoid alcohol. If you have a history of alcohol use, be sure to tell your doctor. You can eat 100-percent fruit juices. They are a good choice during pregnancy.

Hard liquor -While bourbon, gin, and vodka are all fine, especially when enjoyed in moderation, hard liquor such as tequila, rum, and whiskey should be avoided. These are the alcohols that are the most dangerous for a developing fetus.


You can get too much cholesterol when pregnant.

High sodium intake.

Hard liquor or cigarettes

These cause deposits in the placenta and can cause nerve damage.

Although your doctor may recommend you avoid these products, if you must have these, limit your consumption. Cotton-polyester blends, which are more absorbent and may increase the absorption of other substances.

Bottom Line

Considering today’s fast paced lives everyone is busy in their own schedules. One neglects their health and gives importance to their work. We can even see pregnant women working. So, it is very important to maintain a healthy diet for their safety. This helps in keeping them healthy in long run.