Top 10 Foods to Eat During Pregnancy for a Healthy Baby - Diet for Pregnant Women

  • 4.9   (5 Votes)
Medically Reviewed by Dr. Deepika Tiwari - MBBS on 04 Jan 2019 - Written by Dr. Sankar Das Mahapatra - MBBS - Grammatically Approved by Dr. Kavita Jaggi Agrawal - MBBS

Foods to eat during pregnancy for a healthy baby includes sweet potatoes, legumes, salmon, green leafy vegetables, fruits, meat, and dry fruits. Diet for pregnant women needs to be completed with nutrients. Foods to avoid during pregnancy include caffeine, raw eggs, alcohol and certain green lettuce.

Let’s Discuss in More Details About Best Foods To Eat When You Are Pregnant:

A pregnant woman must be cautious about her health throughout pregnancy. During proceeding weeks of pregnancy, your body undergoes through a lot of changes. As your baby is developing fast during each day of pregnancy, you may feel super hungry at this time. It is crucial for you to know about the best foods to eat while pregnant in order to ensure good health of you and your baby. In this article, we introduce you to some of the best foods to eat while pregnant.

1- Water:

We all know that water is the most essential element of human life. You should drink plenty of water while pregnant to avoid dehydration. You may experience headaches, fatigue or weakness due to low water retention in your body. Water is even helpful in treating constipation and urinary tract infections during pregnancy.

2- Sweet Potatoes:

Sweet Potatoes are rich in Vitamin A and one of the best foods to eat while pregnant. They can help in the division of cells and tissues during pregnancy. About 100 to 150 gms of cooked sweet potatoes fulfills your daily requirement of Vitamin A. Sweet Potatoes are fibrous and may help in regulating blood sugar levels and digestion as well.

3- Dairy Products:

Dairy products are a rich source of calcium and protein, which are very essential for healthy growth of your baby. You should drink at least 2 glasses of milk every day to provide the required amount of calcium and protein to your baby. Yogurt is another best food to eat while pregnant as it contains high amounts of calcium and protein, which are responsible for making your baby’s bones stronger.
Foods to eat when you are pregnant, Best foods to eat while pregnant
If you are lactose intolerant, you should eat pro-biotic yogurt instead of plain yogurt. Probiotic curd may also assist you in avoiding pregnancy-related risks like gestational diabetes and vaginal infections also.

4- Legumes:

Legumes like chickpeas, lentils, peas, soya, beans, and peanuts are well known for their rich Folate content and make one of the best foods to eat while pregnant. It is an essential supplement for the growth of your baby, especially during the first 10 weeks of pregnancy. 1 cup of chickpeas, lentils or peanuts provide you 65-90% of the required amount of folates along with iron, potassium, and magnesium. Legumes help your baby to fight against infections and diseases.

5- Salmon:

Salmon is a rich source of omega-3 fatty acids and makes the best food to eat while pregnant if you are a non-vegetarian. As per clinical trials, pregnant women can fulfill the daily requirement of omega 3 fatty acids by eating 2-3 salmons per week.
Foods to eat when you are pregnant, Best foods to eat while pregnant
Omega-3 fatty acids are highly essential for the proper development of the brain and eyes of your baby. 
Caution- You should avoid eating fish like Grouper, Bluefish and Halibut as high amounts of mercury in these fishes may have an adverse effect on your pregnancy.

6- Eggs:

Eggs are definitely one of the best foods to eat while pregnant. 1 whole egg contains around 113 mg of Choline, which is an essential element for your baby’s brain development. Pregnant women are recommended to take at least 1 egg per day to meet daily choline requirement by your body. Choline is believed to protect your baby from potential health risks like brain disorders and neural tube defects. Eggs contain almost every nutritional element like proteins, fats, and minerals, which are essential for proper growth and development of your baby.

7- Fruits:

Seasonal fruits are highly nutritious and can be the best foods to eat while pregnant. Among all fruits, berries and avocados are known as the best option to pick by pregnant women as these fruits contain monosaturated fatty acids. Vitamin C present in these fruits boosts immunity and helps in reducing skin infections. Avocados are a rich source of vitamin C, vitamin K, potassium, folate, and copper. Avocados also help in reducing cramps during pregnancy.

8- Vegetables:

Green leafy vegetables are a rich source of fiber, iron, potassium, folate, Vitamin C, Vitamin K, Vitamin A, and Calcium. Green leafy vegetables are rich in antioxidants and boost yours and baby’s immunity.
Foods in pregnancy, Pregnancy foods
You must include green leafy vegetables like broccoli, spinach, kale in your diet for a healthy pregnancy. These vegetables can even help you maintain your weight post delivery.

9- Meat:

Pregnant women need more iron as their blood volume increases every day during pregnancy. Beef, pork, and chicken are known as the best source of essential proteins and iron. You should keep a check your hemoglobin levels regularly and must include meat in your diet plan.

10- Dry Fruits:

Dry fruits are often considered as a rich source of iron, fiber, potassium, Vitamin K and sorbitol. They make healthy mid-day snacks and the best foods to eat while pregnant. You should include dates, prunes, and walnuts to your diet regime while pregnant. Dates are also believed to help you at the time of delivery by reducing labor pain. Dry fruits are natural laxatives and help in relieving constipation.

Hope this article has helped you resolving your query on best foods to eat when you are pregnant. Follow Elawoman blog to get regular updates on fertility health and treatment.

Dr. Sankar Das Mahapatra

Written by

Obstetrician, Laparoscopic Surgeon

"Dr. Sankar Das Mahapatra is a Laparoscopic Surgeon (Obstetrics and Gynecology) and Gynecologist based in Kolkata. He has nearly 3 decades of experience. He completed his MBBS from Nil Ratan Sircar College and Hospital, Kolkata in 1990. After that, he enrolled himself in Patna Medical College, Patna in 1993 to get a degree in MS in Obstetrics and Gynaecology. He went to Australia to do his Fellowship in Minimal Access Surgery from Sydney University in 2005. With a book ""State of the Art of Laparoscopic Suturing"" under his name, he has been in a successful career of performing nearly 2000 Laparoscopic Procedures. He came back to India and became a member of the Indian Association of Gynecologic Laparoscopists (IAGE). He is very helpful to the patients having High-Risk Pregnancies and Abnormal Vaginal or Menstrual Bleeding. The patients seeking treatment for gynecological problems like Gyne Laparoscopy, Laparoscopic hysterectomy, IUI, and IVF can consult Dr. Mahapatra at Millenium Clinic, Teghoria and Narayana Multispeciality Hospital, Barasat, Kolkata. You can get his contact details on"



Alka Kumari

I eat lots of green veggies and fruits. I am 28 weeks pregnant and healthy eating keeps me fit and energetic throughout the day.

Oct. 13, 2018, 7:17 p.m. 5.0


Shabnam Thakur

One should have nuts like almonds and cashew during pregnancy. They are rich in vitamins and keep you energetic throughout the day. It is a good snack for pregnant working women.

Sept. 27, 2018, 11:51 p.m. 5.0


Kanika Sethi

One should not eat junk food during pregnancy because they can make you sick and can have negative health effects on your baby.

Sept. 21, 2018, 5:30 a.m. 5.0


Richa Jindal

Most of the doctors advise not to have alcohol at any time in pregnancy but apart from this, my doctor suggested me to have 3-4 ounces of red wine. He said I can take that once or twice a week and it won't harm my pregnancy.

Oct. 30, 2017, 3:12 p.m. 4.5


Surbhi Jaiswal

It's good to follow a certain kind of diet plan while being pregnant. But it's more important to know what to avoid during pregnancy. Try to avoid taking any preserved fruit juices. Have fruit juices freshly made at your home.

Oct. 30, 2017, 3:12 p.m. 5.0

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