The Pregnant Woman’s Diet Essentials

The Pregnant Woman’s Diet Essentials

Special care needs to be taken to maintain health during this period as pregnant women face many health problems during the 7 to 9 months of their pregnancy.

During your pregnancy there are a few things that might stress you out, but eating shouldn’t be one of them. Even though doctors prescribe certain medication and diet plans for them, the key is to stick to a balanced and wholesome meal plan every day of those 9 months.

1. Coconut water

coconut water Pregnant

Coconut water has several anti oxidants and elements that nourish the main organs of the body thus keeping them healthy during the pregnancy. Furthermore, drinking coconut water during pregnancy can help give the still developing child inside a great future eyesight.

2. High Calcium Products: Milk, Yoghurt

milk cream Pregnant

During pregnancy, high calcium products are required to help the baby have strong bones and to help the future mom stay fit during the last 3-4 months of pregnancy during which the heavy weight of the growing baby can be a strain on the mother’s bones. It also facilitate muscle contraction and nerve function.

3. Fruits and Vegetables Rich in Vitamin C

Orange Pregnant

The old adage, “an apple a day keeps the doctor away” holds true! This is especially so during pregnancy. Vitamin C helps you and your baby maintain healthy gums, teeth, and bones. It also assists with iron absorption.
Sources include: Broccoli,  Brussels sprouts, lemons, oranges, green peppers, papaya, mustard greens, strawberries, potatoes, watermelon, tomatoes, spinach, and fortified fruit juices.

4. Fruits and Vegetables Rich in Beta Carotene


Beta carotene, which your body converts into vitamin A, is great for healthy skin, good eyesight, and growing bones.
Sources include: Broccoli, apricots, cabbage, carrots, papaya, peaches, sweet potatoes, watermelon, spinach and pumpkin.

5. Iron


Anemia can be a problem for pregnant women. Ensuring that you stay on top of your iron intake can help keep you from becoming anemic (your doctor will check for anemia throughout your pregnancy). Eating iron-rich foods facilitates red blood cell production (too much can make you feel
constipated, though, so be sure to speak with your doctor about how much is best for you).

Sources include: Lean red meat, spinach, whole-grain breads and cereals. You may also take a prenatal vitamin with extra iron (speak with your doctor first).

6. Water

Pregnant Woman Drinking a Glass of Water

Staying hydrated during pregnancy is essential. Water provides your body with a path for transporting nutrients for you and your growing baby. Water feeds your and Baby’s cells, balances your bodies’ acids and salts, and contributes to the cushioning of your cells and organs. Drinking plenty of water also ensures that your baby will have a good level of fluid in which to grow and develop in your womb.

Although some foods are rich in water (watermelon, for example), drinking water is your best bet.

7. Folic Acid

Fresh vegetables leaves

Folic Acid helps develop a healthy baby. It lessens the possibility of  babies developing birth defects. Folic acid, a B vitamin, also helps blood and protein production and encourages effective enzyme function.

A pregnant woman should thus include things like green leafy vegetables and salads to their meals. Ideally, a doctor would also additionally prescribe a supplementary pill too that helps give the pregnant woman folic acid.

[yop_poll id=”320″]

Credit: 1 || 2

You May Also Like

Leave a Reply