Tuesday, April 3, 2012

foods for pregnant woman

Choosing foods for pregnant woman is very important. When you are pregnant you have to ensure that you get a nutrition diet and also that you eat regularly. It is also good to have a balanced diet and totally avoid dieting when you are waiting for a baby. This can harm both you and our child. If you are afraid to gain too much in weight you can avoid sweet and unnecessary calories and eat regularly. During pregnancy, you should be careful not to take supplements and always consult with your doctor if you thinking, you are having any problem.

Here are some basic tips for things to look out for during your pregnancy. What you eat really important, as it affects the baby as much as you.

  • You should eat at regular times; avoid sweets if you do not want to gain too much weight.

  • Eat fruit every day. Fruits provide a lot of vitamins and they are good for everyone.

  • Vegetables are huge source of vitamins, minerals and fiber and they don’t harm anyone.

  • Eat fish at least 1-3 times in a week. Fish is rich in vitamins D and in some fish there is the healthy fat, omega 3. Consult with your nutritionist if you have any question.

  • Be sure to eat enough things that give you energy; meat, eggs, lentils or any other source of protein is vital for any diet.

  • You also need extra minerals and vitamins when you doing your pregnancy.

Here are some of the most common vitamins and minerals needed. Be sure to consult   

professional help if you are on a special diet or have certain food preferences:

Iron: Iron is needed for the blood production. It naturally present in the liver, beans and whole grain breads.

Vitamin B: Folic acid is a B vitamin, needed for fetal development and your own blood 

formation during the pregnancy.

Vitamin D: Vitamin D helps the body to take up valuable calcium.

Calcium: Calcium is needed for child’s bones and teeth growth.

High levels of some forms of vitamin A can harm the baby’s development if taken in too high amounts during pregnancy. Mothers therefore should avoid vitamin A supplements and rich in animal forms of vitamin A, for example lever, throught their pregnancy.

Expectant mother should avoid nuts, peanuts and nut products in order to reduce the risk of your child developing a nut or peanut allergy. This is specially important if the mother suffer from asthma, eczema or hay fever.

High caffeine consumption has been linked to an increased risk of miscarriage, so it’s probably wish to limit caffeine. Cut down to a maximum of one or two cops of tea or coffee per day. More recent studies have shown green tea to the lowering of folic acid levels, so try to avoid green tea when trying to conceive and during the first 12 weeks or pregnancy; after 3 months, 1-2 cups of green tea per day will be fine.

It’s important that the mother doesn’t gain excessive amounts of body fat and the ideal weight gain is 9-13 kg during pregnancy. Excess weight gain is difficult to lose afterwards. If you are over weight prior to becoming pregnant then eat healthy during the pregnancy to minimize any further weight gain.

It’s especially important during pregnancy to ensure that food is prepared properly and from contamination in order to minimize risk of food poisoning. As pregnancy impairs a mother’s immune system, food poison bacteria like salmonella and listeria are even more of an issue.

food for pregnant woman

The following meal plan is an example plan of a healthy diet which is suitable for pregnant mother as well as her infant. Use this to give you an idea of what are healthy and nutritious foods to include, but don’t forget to vary your food choices and to drink plenty of water through the day. Food portion sizes will need to be adjusted to suit different women with different activities.

Breakfast: High-fiber cereal + 200ml skimmed milk


1-2 slices granary bread with olive oil based spread and natural jam, marmalade, 250 ml fruit juice.

Mid-morning: 1-2 out cakes or rye crisp bread, banana, tsp sunflower seeds. Drink water.

Lunch: 2 slices granary bread + olive oil based spread + cooked chicken breast, sliced ham, tuna or cheese.


3-4 oat cakes or rye crisp bread with cottage cheese, mixed, salad, low fat and low sugar yoghurt. Drink water.

Mid-afternoon: 1-2 oatcakes or rye crisp bread, banana, tbsp sunflower seeds. Drink water.

Evening meal: Chicken breast or white fish or lean meal and whole wheat pasta or, 5-6 small boiled new potatoes or sweet potato, and lots of vegetables or large salad. Gravy or sauce (optional). Drink water.

So, foods for pregnant woman is very important for both mother and the child. As with the meal plan this is nearly a guide and a mother is encouraged to eat a variety of different meals or fish or alternatives, complex carbohydrates, fruits and vegetables every day and drink plenty of water. Adapt the plan to suit your own needs and daily routine and vary portions and food choices from day to day.


  1. LOL. This article has just have it all about diet plans for women! I think even non pregnant women can deal with this plan too. :)

  2. The important micro-nutrient Iron, is present in abundance in green leafy vegetables, pulses, beans, dry fruits like dates and raisins, and fruits like berries, pomegranates, apples, litchis and all animal sources. However it is essential to consume Vitamin C found in lime and all citrus fruits for proper absorption of Iron in your body.

    Maureen Muoneke MD