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A Food Guide for Pregnant Women: What and How Much to Eat

Having a healthy diet when being pregnant is key for a successful pregnancy. The food you eat is the main source of nourishment for the baby. Thus, it’s necessary to consume different healthy foods and drinks which will provide all the necessary nutrients. Your diet is responsible for your baby’s development and growth. So, in case you have some poor eating habits, you should consider changing them. Poor eating habits and certain types of food might increase the risk of birth complications or even lead to natural abortion.

You must be wondering: what should a mother-to-be eat, drink and in what quantity. Here we offer answers to your questions and even an extra one, what are the foods to give the boot to for nine months.

Source: Undark

What and How Much to Eat When You’re Pregnant


You know that fruit is packed with nutrients, vitamins, and minerals, and as such, it’s perfect for the baby’s nourishment. However, when you are expecting a baby, you should include more fruit in your diet. You should always choose fresh seasonal fruit. Some of the best fruits for mothers-to-be include citrus, melons, tropical fruit, plums, kiwi, apple, pear, banana, and apricots.


Cereals abound in high fiber and folic acid. This makes them be the perfect ingredient for mothers-to-be. Moreover, besides starting each day with a cup of cereal flakes, you can also include more rice, porridge, and cooked pasta into your menu.

Dairy Products

Calcium is necessary for your unborn baby’s developing bones. So, pregnant women should consume about two serves of dairy products each day, such as 1 cup of milk, 40g hard cheese, and 200g of yogurt. However, if you’re lactose intolerant, you can consume 1 cup of soy milk, 1/2 cup of pink salmon with bones, or 1 cup of almonds.

It’s important to note that there are certain dairy products which should be avoided because they can either harm the baby or cause natural abortion. Such foods are unpasteurized milk and products made from it.

Source: all things GUD!

Vegetables and Legumes

Both vegetables and legumes are packed with natural nutrients as well as vitamins, minerals and dietary fiber, which makes them perfect foods for pregnant women. Thus, it’s recommended to consume 5-6 serves of vegetables or legumes on a daily basis. Increase the intake of dark and light leafy vegetables, beans, potatoes, chickpeas, soybeans, and peanuts.


Mothers-to-be should consume meat, but not every kind of meat. You should always pick the lean meat, such as beef, chicken, and pork. Lean meat is a great source of iron, B vitamins, and choline. Eating 27 mg high-quality meat per day is essential for cell growth and blood production of the baby.


You probably cannot start the day without a cup of coffee. However, you should bear in mind that only a moderate amount of coffee is safe for pregnancy. In fact, you should consume only less than 200 mg (one 12-ounce cup) of caffeine a day. Instead of coffee, opt for herbal teas or water which are also necessary for hydration.

The foods and the beverages you consume during pregnancy are in close connection with your health and the development of your baby. Thus, it’s crucial to choose nutrient-dense foods which will help you maintain a healthy pregnancy. Moreover, knowing which ingredients to limit during those nine months will help you avoid any unwanted consequences.

Source: Queensland Health

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