Best Foods to Eat During Pregnancy

| February 16, 2021
Best Foods to Eat During Pregnancy

The news of pregnancy comes with a lot of happiness and care. It fills the hearts of the couple and their families with amazement and joy. But the journey of being a mom is not that easy. You have to be extra careful and concerned about your health.

Everything else can be managed and arranged accordingly except one thing that pops up in your mind time and again, what are the best food to eat while pregnant. Well, most of the mothers-in-law keep it covered, keeping their daughter-in-law all pampered and comfortable. But still, you need to know what is best for you and your baby.

We have focused on highlighting the best foods to eat during pregnancy. Let us have a look at them:

Best Foods During Pregnancy for The First Trimester

  • Pulses
    are a rich source of fiber as well as protein. Proteins and fibers are helpful in a baby’s development. They help in the formation of muscles and tissues of the baby. During the first trimester, women face the issue of constipation which fibers can control.
  • Spinach
    Spinach is rich in magnesium, iron, fiber, vitamin E, vitamin K, vitamin A and vitamin C, contributing to the healthy development of the baby. Its also rich in folate that is helpful in the neural development of the baby.
  • Nuts
    Nuts are a rich source of protein and fats that are important for your baby’s healthy growth. Cashew nuts, walnuts, almonds, pistachio are some examples of healthy nuts.
  • Cheese
    Cheese is rich in protein that helps in the development of the bones of your baby.
  • Yogurt
    Yogurt has the goodness of vitamin D and calcium, making it favorable for your baby’s healthy bone and muscle development.
  • Eggs
    Eggs are packed with a lot of nutrition for your baby. They are rich in calcium, vitamin D, and protein, contributing to healthy muscle and bone growth. The yellow part of the egg, yolk, is rich in choline which is important for your baby’s brain development.
  • Broccoli
    Broccoli has a high folate and iron content that plays a vital role in cell formation, hence contributing to your baby’s healthy development.
  • Banana
    Bananas are extremely rich in vitamin B6, potassium, fiber, and vitamin C. All of these contribute to your baby’s healthy growth. Also, banana helps in fighting the symptoms of early pregnancy like nausea and morning sickness.
  • Avocados
    Avocados consist of fiber, protein, antioxidants, and folate that helps in the baby’s tissue development. They have mono-saturated fat that helps in protecting your cardiovascular health.
  • Chicken
    Chicken is a rich source of iron. Iron helps develop red blood cells that increase the supply of oxygen to the baby, hence contributing to healthy baby growth.

Second Trimester

In the second semester of pregnancy, your baby needs more nutrition for healthy growth. Let us have a look at what your baby needs and the best food during pregnancy

  • Calcium
    Your baby needs calcium for developing healthy bones. Try eating calcium-rich food like milk, green leafy vegetables.
  • Iron
    Iron contributes to the healthy brain and red blood cell development of the baby. You should eat iron-rich food like beans, seafood, meat, etc.
  • Vitamin D
    Vitamin D makes your baby strong and helps in the development of muscles. Go for vitamin D rich food like soy milk, egg yolk, milk, fortified cereals, etc.
  • Magnesium
    Magnesium is important for the development of tissues in the baby. Hence, eat magnesium-rich food like yogurt, banana, nuts, etc.
  • Omega-3 Fatty Acids
    Omega-3 fatty acids help in maintaining your mental health and also contributes to your baby’s brain formation. A few examples of omega-3 fatty acid-rich food are chia seeds, fatty fish, flaxseeds, etc.
  • Folic Acid
    Folic acid is important to ensure the healthy muscle formation of your baby. Try eating food rich in folic acid like fruits, leafy greens, beans, etc.

Third Trimester

Your baby has grown bigger now and needs nutritional value for healthy development. Let us see what you should eat.

  • Omega-3 Fatty Acid

    Your baby now needs more omega-3 fatty acids because your baby will be developing eyes now.

    To ensure healthy eye and brain growth eat a sufficient amount of omega-3 fatty acids. You need 110-200mg of omega-3 fatty acids per day. Fatty fish, nuts, spinach, sprouts are a few examples.

  • Calcium
    Calcium makes your strong bone and helps the baby develop bones and teeth in later stages. Yogurt, milk, cheese, are some calcium-rich food you can include in your diet.
  • Vitamin D
    You had calcium, but there has to be something that can absorb it. Vitamin D can help in the absorption of calcium by the baby. Carrots, mango, salmon, sweet potato, avocado, are some ideas you can take for foods that are rich in vitamin D.
  • Iron
    With the growth of the baby, you need more iron in the body. In the third trimester, your baby needs more iron for proper growth. Chickpea, apricot, almonds, watercress are a few examples of iron-rich food.
  • Protein

    Protein in the third trimester helps in the growth of the baby and also the maternal tissues for you so that your baby can come out to see this world. You can eat oatmeal, avocado, cucumber, spinach to meet your protein requirement.

    It is one of the best food during pregnancy. Folic acid helps in neural development and is important for a baby. Lentils, beetroot, soybeans, are a few examples of food rich in folic acid. You should increase your diet with every trimester so that you can meet the requirements of your baby.

What to Avoid

Now, you should also know what you should avoid ensuring your baby’s healthy growth.

  • Seafood
    Undercooked, contaminated, and raw seafood can harm your baby and may do more harm than good. Also avoid refrigerated food during pregnancy, as refrigerated food loses its nutritional value.
  • Caffeine
    Caffeine not only makes you sleepless but is also unhealthy for your baby’s development. It can affect the growth of the placenta.
  • Unpasteurized Food
    You should avoid unpasteurized food like unpasteurized milk, blue cheese, feta, etc.
  • Alcohol
    Alcohol is a major no during pregnancy. It affects your baby negatively and may lead to several deficiencies and abnormalities.


You should keep your diet regular and packed with all the necessary nutrients. You and your baby, both needs a little extra nutrition. Now you know the best food during pregnancy.

Best wishes to the mother and baby.