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Top 20 healthy foods for pregnant women: what to eat during pregnancy

In the early stages, a woman often experiences nausea, fatigue, drowsiness, or mood swings.  In most cases, the reason for this is hypovitaminosis, as well as a deficiency of other nutrients.  Therefore, it is very important to know what pregnant women eat and how much.  It is imperative that food contains  zinc, calcium and iodine, folic acid, rutin, vitamins A, and group B, lutein.


Why it is useful for pregnant women: Improving digestion, restoring the balance of microflora in the gastrointestinal tract, satisfying hunger, reducing the risk of diabetes, allergies, and infections. Natural yogurt contains a lot of protein, probiotics, calcium, phosphorus, zinc. Yogurt is easy to digest. It is free of lactose, which is not always well processed in adults. 

Approximate norm: 1.0-1.5 kg per week, about 150-200 g every day.

Natural yoghurt


Why it is useful for pregnant women:  Saturation of energy and supply of high-quality vegetable proteins and fats to the body.  The health of nails, skin, hair, and teeth is maintained.  A product useful for pregnant women contributes to the development of the central nervous system in a child.  In the composition of omega-acids, zinc, iodine, iron, vitamin E, lignin.  Especially recommended: walnuts, hazelnuts, almonds, cashews, cedar.

Approximate weekly rate: 200-220 g per week, 30-35 g per day. Because of phytic acid, you cannot overeat, since the absorption of trace elements will decrease.



Why it is good for pregnant women: Regulating digestion, supplying large amounts of plant protein, and increasing blood hemoglobin. Legumes strengthen bones, reduce the risk of malformation of the central nervous system in the fetus. In the composition of calcium , iron, folic acid, vitamin B6, zinc.

Approximate norm: 300-500 g per week, 2-3 times per week for 100-200 g.



Why is it useful for pregnant women: Stimulation of hematopoiesis and normalization of hemoglobin levels, improvement of the psycho-emotional state. The skin, nails and hair are strengthened, the functions of the thyroid gland are improved. Reduced gagging with toxicosis. Ingredients: proteins, iron, retinol and B vitamins.

Approximate norm: 3-4 times a week for 150-200 g.

Beef liver


Why it is good for pregnant women: Satisfy hunger, support the hormonal system, saturation with proteins, and good cholesterol. The risk of a neural tube defect is reduced. Thanks to the use of eggs, immunity, bones, and blood vessels are better formed. Vitamins A, D, and B groups, choline, potassium, calcium, zinc, and chromium to help.

Approximate rate: 3-4 whole eggs per week, no more than 1 piece per day. Proteins are unlimited. Quail eggs – from 7 to 14, 1-2 per day.



Why is it useful for pregnant women: Stabilizing blood sugar, improving metabolic processes, increasing hemoglobin. Amino acids are supplied for the formation of cells with fetal tissues. Meat is the main protein product for pregnant women. Ingredients: iron, zinc, iodine, magnesium, other vitamins and minerals. Recommended lean meat: chicken, turkey, rabbit, beef.

Approximate rate: 700-1000 g per week, 100-150 g serving daily.



Why is it useful for pregnant women: Normalization of gastrointestinal functions, elimination of toxins and harmful bacteria from the body, rapid energy saturation. Reduces the risk of anemia in women, and in the fetus – congenital defects. The central nervous system and immunity are strengthened. Ingredients: a number of vitamins, iodine, calcium, phosphorus and magnesium, iron.

Approximate norm: 70-100 g dry, 3-4 times a week (it is better to alternate with other cereals).

Oat groats


Why it is useful for pregnant women: Supporting the central nervous system, relieving fatigue, stress, regulating hematopoiesis and strengthening bones, nails, skin, hair. Toxins are removed from the intestines, immunity is enhanced, puffiness disappears. These properties are provided by vitamins B and E, iron, calcium, magnesium, selenium, iodine and zinc.

Approximate norm: from 2 to 4 times a week, 150-200 g per day.

Brown rice


Why is it useful for pregnant women:  Cleansing the body, balancing microflora and gastrointestinal functions, supporting immunity, and regulating sugar.  The complex carbohydrates in whole-grain bread maintains blood sugar levels and satiates for a long time.  This useful product for pregnant women replaces flour products made from white flour, which are harmful during such a period.  Ingredients: vitamins B, E, PP, fiber, copper, iron, calcium, and potassium.

Approximate norm: It is possible every day, but no more than 1-2 toasts.

Whole wheat bread


Why it is useful for pregnant women: Participation in the laying of fetal tissues, cleaning of excess fluid, toxins and toxins, prevention of anemia, support of the central nervous system with the gastrointestinal tract and hormonal levels. Pressure stabilizes, edema decreases. Carrots help avoid vision problems after childbirth. Ingredients: vitamins A, C, E, K and B, fluoride, iron, potassium and fiber.

Approximate rate: from 7 to 14 pieces per week, 1-2 medium carrots per day.



Why is it useful for pregnant women: Correct fetal formation, development of internal organs, safe antibacterial action and restoration of gastrointestinal functions. Swelling goes away, toxins are cleansed. From what pregnant women eat, this vegetable is irreplaceable. High in fiber, vitamin A, C, calcium and potassium.

Approximate norm: There are no special restrictions, but due to the increased nutritional value, 100-200 g per day is enough, that is, 0.7-1.5 kg per week.



Why it is useful for pregnant women: Support of hormonal levels, regulation of hemoglobin, assistance in the construction of fetal cells, improvement of the digestive tract. There is a relief of well-being with a viral i,nfection, relief of back pain, protection from free radicals. This is a very useful product for pregnant women, it includes vitamins A, C, K and B9, iron, calcium, potassium and choline . 

Approximate norm: 500-700 g per week, 80-100 g serving daily.



Why is it useful for pregnant women: Replenishment of protein reserves, strengthening hair and nails, central nervous system, heart with blood vessels. Weight is controlled, toxins are eliminated and neutralized, digestion is improved. Mushrooms contribute to the growth and development of the fetus. Ingredients: vitamins D, B, A and C, iron, zinc, iodine, phosphorus.

Approximate norm: No more than 1-2 times a week, since the tissues of the fungus accumulate metals. It is better to take those that are grown artificially.



Why it is useful for pregnant women: Correct formation of the central nervous system in a child, supply of healthy fats, elimination of puffiness, regulation of blood composition. At the same time, the avocado protects against dehydration, stabilizes hormones. A lot of potassium, calcium, iron, copper and zinc, phosphorus, selenium, vitamins A , E, C, K and D.

Approximate norm: 2-3 avocados per week, no more than 0.5 or 1 piece per day.



Why is it useful for pregnant women: Gentle stimulation of gastrointestinal motility, mild diuretic effect, strengthening of immunity. Body weight is controlled, the level of bad cholesterol and sugar is reduced, insomnia or stress is eliminated. Lots of vitamin E, C and B, calcium, phosphorus, zinc, iron and acids.

Approximate norm: From 0.7 to 2 kg per week, serving 100-300 g daily.

Berries: raspberries and strawberries

16. FIG

Why it is good for pregnant women: Replenish energy, reduce hunger, restore gastrointestinal functions, support healthy bones and heart muscle. The inflammation is stopped, the blood is thinned, the development of varicose veins is not allowed. The product for pregnant women contains potassium, iron, magnesium and calcium, manganese, vitamins A, group B and dietary fiber.

Approximate norm: 12-20 fruits per week, 3-4 pieces 4-5 times a week.


17. KIWI

Why it is useful for pregnant women: Improving the transfer of beneficial compounds from mother to fetus, supporting child development, strengthening immunity. Help with digestive disorders, restoration of intestinal microflora. Mood and sleep are stabilized. It contains folic and nicotinic acid, vitamin C, choline, potassium, zinc, manganese and iron.

Approximate norm: 12-20 pieces per week, no more than 2-3 fruits daily.



Why it is useful for pregnant women: Eliminate heartburn, improve metabolic and hormonal processes, facilitate the absorption of food, relieve fatigue. The work of the digestive tract is getting better, the level of hemoglobin rises. A woman and a fetus need fatty acids, vitamins E, D, A and K, phosphorus. Especially recommended: olive oil, linseed oil, sesame oil, grape seed oil, walnut oil.

Approximate norm: 6-7 tablespoons per week, 1 piece daily.

Vegetable oils


Why is it useful for pregnant women: Correct development of cell membranes, as well as accelerating the maturation of brain neurons, strengthening the defense system and improving metabolism. Blood thinns, pressure is regulated. This product, useful for pregnant women, contains Omega-3, protein, iodine, phosphorus and calcium.

Approximate norm: 250-450 g per week, 2-3 times a week for 120-150 g.

A fish


Why is it useful for pregnant women: Strengthening teeth, nails, hair, reducing the risk of developing diseases of the joints, heart and blood vessels, preventing hearing or vision impairment. The nervous system and immunity are strengthened. This product for pregnant women contains Omega-3, vitamins D, A and B, potassium, copper, iron.

Approximate norm: 200-350 g per week, no more than 30-50 g every day.

Cod liver

During the carrying of a child, the woman’s body is rebuilt, the changes also concern nutrition.  The formation, growth of the fetus, as well as the well-being of the expectant mother, depends on the incoming food.

Additional tips for pregnancy:

  • Observe the fractional nutrition: eat often, but in small portions.
  • Drink a glass of warm water 15 minutes before a meal.
  • Have dinner on time – eat your last meal 2-2.5 hours before bedtime.
  • Prefer boiling, stewing, or baking over frying.
  • Try to drink 1.5-2 liters of water a day.
  • Do not eat food after long storage, the food must be fresh.

Leave the most healthy foods for pregnant women in your diet.  To do this, you need to minimize too fatty, spicy, and salty foods, coffee, strong tea, raw or semi-raw fish and meat dishes, canned food.  The benefits of such cleaning of the diet in unloading the gastrointestinal tract, pancreas, and liver, and salt control. 

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