Even though you are eating many types of vitamins during pregnancy, it is necessary to have the right amount of vitamin in your daily diet. Experts believe that a pregnant woman should eat a diet in as much variety as possible, thus different types of vitamins and minerals help the baby to grow in the mother’s womb.

Best Foods for Pregnancy


During pregnancy, a protein-rich diet must be taken for the development of the baby and the placenta. It is also helpful in fighting nausea and fatigue. How much protein a woman should take depends on the weight of the woman.
Food sources for protein – Sea food, lean meats, lentils, poultry, milk, beans, unsalted nuts and seeds are a good source of this.


Iron prevents blood loss and infection. It plays an important role in the development of the child and its brain. 760 mg of iron is needed throughout pregnancy and additionally.
Food sources for iron – Meat, poultry, fish, dry semi and peas to meet iron deficiency in pregnancy.


Calcium is a mineral which is very essential for the development of baby bones and teeth. If a pregnant woman does not consume calcium properly, for the development of their baby, the body transfers the mother’s calcium to the baby’s body, which is not right for the mother.
Food sources to meet calcium deficiency – milk, yogurt, cottage cheese, cabbage.

Folic Acid

Folic acid is found in food, which helps a lot in the growth of brain and reed bone of the child. By the way, getting the right amount of folic acid from foods is not as easy.
That is why doctors ask to eat 400 micro grams of folic acid tablet daily before becoming proud.
Food sources for folic acid – vegetables, grains, breads and pasta with green leaves.

Milk and Other Milk Products

Milk and all milk products are beneficial during pregnancy and should not be preservative. They all contain a lot of protein and calcium. Also, the amount of vitamin B12 in the body is also very high.
Patients with constipation should avoid milk products.

Fruits and Vegetables

A pregnant woman must consume at least five types of fruits and vegetables every day. This will complete all kinds of nutrients in their body. In addition, the amount of fiber and vitamins will also be rich. Eating fruits like pomegranate will also improve blood levels. Apart from this, she can also drink the juice of these fruits.

Pulses, Cereals, Nuts and Whole Grains

If you are a vegetarian, make sure to consume pulses, grains, whole grains, etc. to meet the lack of nutrients in the body. A pregnant woman must consume 45 grams of grains every day.


One thing you need to keep in mind during pregnancy is to always keep your body hydrated so that you do not have a complaint of dehydration. Drink plenty of water during the day. Every person should drink at least 8 to 10 glasses of water a day. Pregnant women should follow this rule more strictly. They may have problems like headaches, fatigue, constipation, etc. due to lack of water. Therefore, pregnant women are always advised to keep themselves hydrated.

Foods to Avoid during Pregnancy

  • Junk food
  • Avoid smoking, alcohol
  • Excess oily food
  • Do not consume too much caffeine
  • Raw egg

Author: Gurlal bhullar

I am Gurlal Singh, a fitness trainner and a fitness blogger. I want to use my skills, my experience, and my own journey to help others. My goal is to keep my readers fit and active through my website "". Because only if our body is fit and active then we can move forward in our life and be happy.

66 thoughts on “PREGNANCY DIET”

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