09/03/2021 / Gynecology and Motherhood

Top 6 Must-eat food you require in Pregnancy

The diet of a pregnant woman must consist of the appropriate amount of nutrition. Apart from the actual consumption of proteins, fats, and carbohydrates, the diet must include essential vitamins & minerals like calcium, iron, folic acid, etc.

Top 6 Must-eat food you require in Pregnancy
Mazia AhmedMazia Ahmed

Mazia Ahmed

MSc Nutrition Science, Ph.D. Scholar

Table of Content


  • Pregnancy is bliss- It is one of God’s most precious gifts to humanity. Pregnancy brings joy to the families, and welcoming the youngest treasure becomes an event for which everyone couldn’t wait. During the period of those 9 months, the mother-to-be becomes the center of everyone’s attention, and her well-being becomes the priority for everybody around. The likes & dislikes of the pregnant woman are taken care of, and all the things are done to make the pregnant woman happier and more comfortable.

  • The Gestation period is the most crucial time for a woman. The health of the womb is dependent upon the kind of treatment given to the pregnant woman. Consuming a nutritious diet during the gestation period has great importance, and both the woman as well as the child would be benefitted at large. It helps to bypass several kinds of birth defects in the newborn and promotes the overall health of the mother-to-be. A healthy diet paves the way for the healthy birth weight that the woman gains during this period. Let us have a look at what must be an ideal diet for a pregnant woman:

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Consuming Accurate Nutritional Value

The diet of a pregnant woman must consist of the appropriate amount of nutrition. Apart from the precise consumption of proteins, fats, and carbohydrates, the diet must be enriched with the other essential vitamins & minerals. These largely consist of nutrients like calcium, Iron, folic acid, etc. These nutrients are found in a significant number of foods like vegetables, fruits, nuts, etc.

  • Protein: It is advisable by the experts that the average consumption of protein must vary between 60 to 90 grams per day. Foods like chicken, cottage cheese, fish, etc., are enriched with a great amount of protein. It helps in strengthening the body of the baby and supports the blood supply.

  • Calcium: It is another well-known vitamin that supports the health of the mother as well as the baby. Calcium requirement reaches 1200 mg/day during Pregnancy. Milk, cheese, green vegetables are some great sources of calcium that are easily available around us. Seafood also has a significant amount of calcium, and a lot of pregnant women prefer to consume it during their gestation period.

  • Iron: One of the most basic yet essential minerals, Iron must be consumed in a decent quantity during the pregnancy months. Vegetables like spinach, citric fruits, etc., are a good source of Iron. Apart from promoting the oxygen flow inside the body, it also strengthens the body of both the child and the mother.

  • Carbohydrates: The carbohydrates are of different kinds, but here we suggest that the pregnant woman consume the complex carbohydrates. The common sources of complex carbs can be sweet potato, oatmeal, barley, etc.

  • Folic Acid: It is one of the silent elements that play a vital role in preventing congenital disabilities. The term Folic Acid or Folate may seem unfamiliar, but it can commonly be found in food items like eggs, nuts, vegetables (especially beans), etc.

  • Zinc: Zinc deficiency during the gestational period leads to an adverse effect on the newborn and increases the risk of low birth weight and preterm delivery. Pregnant women should consume foods rich in zinc such as meat, eggs, beans, nuts, whole grains, certain seafood, and dairy products. 

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3 Things to avoid during pregnancy months

It is equally important to restrict some of the food and drinks that can have a bad impact on the pregnant woman as well as on the baby. These food items need to be avoided all the time, and some others need to be consumed within a strict limit.

1. Alcohol: It is greatly advisable to quit alcohol for this period as it directly involves the blood of an individual. There are cases when the alcohol is consumed during the gestation period, and the pregnant woman had to face severe consequences related to physical health. In many cases, it is also seen that the child’s mental ability is adversely affected under such circumstances.

2. Smoking: As we all know, smoking has extremely bad effects on human health, even during normal situations. Therefore it is not difficult to figure out the extent of damage it can cause to a pregnant woman and her unborn child. It must be understood by the woman herself what common evils like smoking and drinking can do to her child.

3. Coffee: Many of today’s grownups are addicted to coffee which has become an indispensable part of the modern lifestyle. It must be noted that coffee/caffeine must be consumed in a controlled manner. Not more than 200 mg of caffeine should be consumed by a pregnant woman in any circumstances.

Cravings during Pregnancy

The degree of cravings among pregnant women is indeed extremely high. Women during the gestation period face cravings for some specific kind of food. It is advisable to the people immediately around her to fulfill that craving and make sure that the demanded food is fit to eat (healthy). These cravings are a result of hormonal changes, and there is nothing to be afraid.

Word Of Wisdom

Always keep in mind that the food consumed during Pregnancy feeds both the mother and the unborn child. Therefore, it must not be taken for granted, and good care must be taken for the same.

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