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Nutrition for pregnant mom

April 06, 2020

There are many changes in your body during pregnancy. Some following guides on nutrition for pregnant mom will be useful for your health and your baby.


Why is nutrition important for a pregnant woman?


Nutrition is important for pregnant women / Ph: Pexels@Daria Shevtsova


Nutrition for pregnant mom is extremely important because you need to nourish both your body and your baby. A good nutrition plan while pregnant helps you to stay healthy and promote the baby’s growth and development as well as immunity.


An increase in nutrition is a must


Of course, you might think that “eating for two” is just a traditional idea. However, in some ways, it is true and correct. This is because nutrition in pregnancy, including micronutrients and macronutrients, is vital to support you and the baby. Micronutrients include vitamin and minerals and macronutrients include carbohydrates, proteins and fats, aiming to provide energy during the pregnant period.

Normally, women often increase nutrition in pregnancy by eating more healthy foods. However, rather than eating too many foods in a particular food group, it is suggested that eating different foods from each group. Each meal of pregnant women should contain at least 3 food groups.
Each food group has its own function to your body:

– Grain: provide energy to mom
– Fruits and vegetables: provide antioxidants, fiber, water-soluble and fat-soluble vitamins
– Meats, nuts, legumes: provide protein, folate and iron
– Dairy products: provide calcium and vitamin D


Recommended nutritious foods for pregnant women


After finding what are the needs of a pregnant woman, here we list some foods that provide the best nutrition when pregnant.


Dairy products


As the demand of the growing fetus, the nutrition when pregnant that you should intake more is protein and calcium. So, most professionals agree that pregnant women should eat casein and whey during their pregnancy. Dairy products contain a great amount of calcium, phosphorus, B vitamins, magnesium and zinc.
Yogurt (if you can, buy Greek yogurt) is a potential source of calcium and probiotic bacteria. The use of probiotic bacteria not only provides nutrition while pregnant but also help you avoid preeclampsia, gestational diabetes, vaginal infections and allergies.




Legumes are rich in folate which is needed for mother and fetus’s health / Ph: Pexels@Alisha Mishra


Legumes offer proper nutrition when pregnant and you should add them into the daily diet, for instance, lentils, peas, beans, chickpeas, soybeans and peanuts. As a perfect source of fiber, protein, iron, folate and calcium, legumes are needed for pregnant women.

Most pregnant women, when trying to provide proper nutrition when pregnant, do not intake enough folate – B vitamins, which is needed for mother and fetus’s health. The lack of folate, good nutrition when pregnant, possibly leads to neural tube defects and low birth weight. Besides, your child may be easily vulnerable to infections and disease in his or her later life.




Salmon has always been in nutrition in pregnancy guidelines as a great source of omega-3 fatty acids. Omega-3 fatty acids, especially long-chain omega-3 fatty acids, including DHA and EPA, play a role in building the brain and eyes of the fetus. Therefore, in their diet, pregnant women are recommended to consume seafood twice a week. In addition, salmon provides vitamin D, a mineral needed in different processes in your body, for instance, bone health and immune function.


What’s more?


There are many different foods that you should eat more during pregnancy, including sweet potatoes, eggs, broccoli and dark, leafy greens, lean meat, fish liver oil, berries, whole grains, avocados, dried fruits,…
The importance of nutrition during pregnancy is no doubt real to ensure the health for both the mom and the baby. We have provided updated informations on nutrition for pregnant women. Hope this would help.

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