Nutritious Foods Suitable For Pregnant Women


Congrats on your growing baby bump! As it stands, your diet must have changed as you crave for new things. However, are eating the right food? If you have no idea about the food you should be eating, this article offers several ideas.

Go For Quality

Pregnancy demands that you eat an additional 300 calories. You may not achieve this if you maintain a common diet. You need nutritious foods such as lean meat, whole grains, vegetables and fruits. During this time, you need to be more concerned about the quality of food you eat rather than quantity.


Why is iron so important for an expectant mother? This mineral plays is a core component of blood circulation. Iron is an element of the red bloods cells that circulate throughout the body. As an expectant mother, you require a lot of iron since it averts tiredness, irritability and disease. Nutritionists recommend foods such as lean pork, whole grains, leafy vegetables and sardines.


Considerable development happens during pregnancy. Therefore, it suffices to state that bodybuilding foods should also form part of the diet. Proteins do two important things: enhance growth of the fetus and provide energy for body repair. Both the mother and fetus require proteins separately. The mother is advised to eat proteins as indicated by variables, for example, body needs and weight. For instance, a 55-kg (120 pounds) woman needs to have a daily protein intake of 60 grams. As you see here, the formula is simple-divide the weight in pounds in two to get the required portion in grams.

Folic Acid

Folic acid should also be a priority for expectant mothers. It helps in blood production, which makes sense because extra blood is needed during pregnancy. As indicated by March of Dimes and different specialists, the recommended daily intake of folic acid is 400 micrograms. How can you include folic acid in the diet? Here is a list of foods to consider:

  • spinach and kale
  • citrus foods
  • lentils
  • kidney beans
  • pasta
  • fortified breads
  • cereals


Nothing strengthens teeth and bones better than calcium. An expectant mother will also need this mineral for normal heart beat, blood clotting and nerve function. To ensure your diet has more of calcium eat lots of fish, sesame seeds, dairy products and fortified cereals.

It is normal and understandable if cravings dictate what you eat during pregnancy. The most important thing is to ensure that you have enough of the most nutritious foods.